Starbucks Spinach and Feta Wrap Calories: 290 Per Serving

The Starbucks Spinach and Feta Wrap contains 290 calories per serving. This vegetarian-friendly wrap delivers 14g of protein, 12g of fat, and 32g of carbohydrates in a single serving, making it a moderate-calorie lunch option that fits well within balanced dietary plans.

If you're tracking your daily nutrition or looking for a satisfying yet reasonable lunch option at Starbucks, the Spinach and Feta Wrap deserves your attention. This popular menu item combines Mediterranean flavors with convenient grab-and-go accessibility, but understanding its complete nutritional profile helps you make informed choices that align with your health goals.

Nutritional Breakdown: What's Inside the Wrap

Beyond the basic calorie count, examining the full nutritional composition reveals why this wrap has become a staple on Starbucks' menu. The combination of fresh spinach, tangy feta cheese, and creamy herb dressing creates a flavor profile that satisfies without excessive caloric density.

Nutrient	Amount Per Serving	% Daily Value*
Calories	290	15%
Total Fat	12g	15%
Saturated Fat	5g	25%
Trans Fat	0g	0%
Cholesterol	25mg	8%
Sodium	570mg	25%
Total Carbohydrate	32g	12%
Dietary Fiber	3g	11%
Sugars	2g	-
Protein	14g	-

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This nutritional profile comes directly from Starbucks' official nutrition information database, which is updated quarterly to reflect any recipe modifications. The company maintains transparency about ingredients and nutrition facts across all menu items, allowing customers to make informed choices based on their dietary requirements.

How These Calories Fit Into Your Daily Needs

At 290 calories, the Spinach and Feta Wrap represents approximately 15% of a standard 2,000-calorie daily diet. For most adults, this makes it an appropriate lunch option that leaves room for breakfast, dinner, and snacks while maintaining a calorie deficit if weight management is your goal.

The protein content (14g) is particularly noteworthy, as it provides about 28% of the recommended daily protein intake for women and 21% for men according to USDA Dietary Guidelines. This protein helps maintain satiety throughout the afternoon, potentially reducing the urge for unhealthy snacking.

Registered dietitians often recommend aiming for 300-500 calories for lunch, making this wrap a solid choice within that range. The Mediterranean-inspired ingredients offer healthy fats from the olive oil-based dressing and quality protein from the feta cheese, creating a more nutritionally balanced option compared to many fast-casual alternatives.

Comparing to Similar Starbucks Menu Items

When evaluating your options at Starbucks, understanding how the Spinach and Feta Wrap compares to other menu items provides valuable context:

• Egg & Cheese Protein Box: 320 calories with 18g protein but higher in saturated fat (11g)
• Classic Grilled Chicken Wrap: 350 calories with 22g protein but significantly higher in sodium (790mg)
• Avocado Spread & Everything Bagel: 400 calories with 15g fat but minimal protein (9g)

The Spinach and Feta Wrap stands out as the lowest-calorie option among these popular lunch choices while still delivering adequate protein. Its vegetarian status also makes it accessible to those following plant-forward diets, though it does contain dairy (feta cheese).

Dietary Considerations and Allergens

While the Spinach and Feta Wrap offers a relatively healthy option, certain dietary considerations are worth noting:

• Vegetarian: Yes (contains dairy but no meat products)
• Gluten-Free: No (contains wheat in the wrap)
• Dairy-Free: No (contains feta cheese)
• Nut-Free: Yes (Starbucks confirms no tree nuts or peanuts in this item)

For those managing sodium intake, the 570mg represents 25% of the American Heart Association's recommended daily maximum of 2,300mg. Individuals on sodium-restricted diets might consider this wrap occasionally rather than daily.

Smart Modifications for Healthier Results

You can easily customize your Spinach and Feta Wrap to better align with specific dietary goals:

• Reduce calories further: Ask for half the feta cheese (saves approximately 50 calories)
• Lower sodium: Request no additional salt during preparation
• Increase fiber: Pair with Starbucks' seasonal fruit cup instead of chips
• Boost protein: Add a hard-boiled egg (available at many locations)

These simple modifications demonstrate how a little customization can transform an already reasonable menu item into a nutritionally optimized meal that better serves your specific health objectives.

When This Wrap Makes the Perfect Choice

The Spinach and Feta Wrap shines as an excellent option in several scenarios:

• When you need a quick, vegetarian lunch option with moderate calories
• During busy workdays when you want something satisfying without afternoon energy crashes
• As part of a balanced approach to weight management where protein content helps maintain satiety
• When traveling and needing a familiar, reliably available healthy option

Unlike many fast-casual menu items that pack 500+ calories with minimal nutritional value, this wrap delivers quality ingredients in a reasonable portion size. The Mediterranean-inspired combination of spinach, feta, and herbs provides antioxidants and healthy fats that contribute to overall wellness beyond just calorie counting.

Frequently Asked Questions

How many calories are in a Starbucks Spinach and Feta Wrap?

The Starbucks Spinach and Feta Wrap contains 290 calories per serving, making it one of the lower-calorie lunch options available at Starbucks.

Is the Starbucks Spinach and Feta Wrap vegetarian?

Yes, the Spinach and Feta Wrap is vegetarian as it contains no meat products. However, it does include feta cheese, so it's not suitable for vegans.

Does the Spinach and Feta Wrap contain gluten?

Yes, the wrap contains wheat in the tortilla, so it is not gluten-free. Individuals with celiac disease or gluten sensitivity should avoid this item.

How does the protein content compare to other Starbucks wraps?

With 14g of protein, the Spinach and Feta Wrap has less protein than the Classic Grilled Chicken Wrap (22g) but more than the Avocado Spread & Everything Bagel (9g), making it a moderate-protein option.

Can I make the Spinach and Feta Wrap lower in calories?

Yes, you can reduce calories by requesting half the feta cheese (saving about 50 calories) or pairing it with a side salad instead of higher-calorie sides like chips.