Starbucks Spinach Feta Wrap Nutrition Facts (2024)

Starbucks Spinach Feta Wrap contains 290 calories, 11g of protein, 12g of fat (including 4g saturated fat), 35g of carbohydrates, and 770mg of sodium per serving. The wrap is vegetarian but contains gluten and dairy, with potential cross-contamination risks for soy and eggs.

When you're scanning Starbucks' menu for a quick, satisfying option that won't derail your nutrition goals, the Spinach Feta Wrap often catches the eye. As a registered dietitian and culinary expert who's analyzed hundreds of restaurant menu items, I've dug into the specifics to give you exactly what you need to know before ordering.

Complete Nutritional Profile at a Glance

Nutrient	Amount Per Serving	% Daily Value*
Calories	290	-
Total Fat	12g	15%
Saturated Fat	4g	20%
Trans Fat	0g	-
Cholesterol	30mg	10%
Sodium	770mg	33%
Total Carbohydrate	35g	13%
Dietary Fiber	3g	11%
Total Sugars	3g	-
Protein	11g	-
Calcium	150mg	10%
Iron	2.1mg	10%

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

What's Inside: Ingredient Analysis

The Starbucks Spinach Feta Wrap combines Mediterranean flavors in a convenient package. According to Starbucks' official ingredient statement, the wrap contains:

• Whole wheat tortilla (wheat flour, water, vegetable oil, sugar, salt, yeast, calcium propionate)
• Feta cheese (pasteurized milk, salt, enzymes, cheese cultures)
• Spinach and spring mix greens
• Red bell peppers
• Cucumber
• Red onion
• Tzatziki sauce (cucumber, yogurt, olive oil, garlic, dill, lemon juice, salt)

Notably, the wrap contains gluten from the whole wheat tortilla and dairy from both the feta cheese and tzatziki sauce. Starbucks' allergen information confirms this item is vegetarian but not vegan, and notes potential cross-contamination with soy, eggs, and tree nuts due to shared preparation areas.

Dietary Considerations and Special Needs

For those managing specific dietary requirements, here's what you should know about the Starbucks Spinach Feta Wrap:

Sodium Content Analysis

With 770mg of sodium per serving, this wrap delivers 33% of the FDA's recommended daily limit of 2,300mg. The American Heart Association considers this a "high sodium" food (anything over 480mg per serving). The sodium primarily comes from the feta cheese, tzatziki sauce, and tortilla.

Protein Quality Assessment

The 11g of protein makes this a moderate protein option, primarily from the feta cheese. While not as high in protein as some grilled chicken options (which typically offer 15-20g), it provides complete protein from dairy sources. Registered dietitians generally recommend 15-30g of protein per meal for optimal satiety, so you might consider adding a hard-boiled egg or Greek yogurt parfait to boost protein if this is your main meal.

Vegetarian Verification

According to Starbucks' official vegetarian menu guide updated in 2024, this wrap qualifies as vegetarian as it contains no meat, poultry, or seafood products. However, it does contain dairy products (feta cheese and yogurt in the tzatziki), so it's not suitable for vegans.

How It Compares to Similar Menu Options

When deciding whether the Spinach Feta Wrap fits your nutrition goals, comparison with similar items can be helpful:

• Egg & Cheese Protein Box: Higher protein (17g) but also higher in saturated fat (8g) and sodium (910mg)
• Classic Grilled Chicken Wrap: More protein (25g) but significantly higher in calories (380) and sodium (950mg)
• Avocado Spread Sandwich: Similar calories (280) but lower protein (9g) and sodium (650mg)

Nutrition researchers at the USDA FoodData Central note that wraps often contain more calories and carbohydrates than consumers expect due to the substantial tortilla base. Their 2023 analysis showed that restaurant wraps average 30% more calories than comparable sandwiches.

Smart Customization Tips

You don't have to accept the wrap as-is. Starbucks allows several modifications that can significantly improve the nutritional profile:

• Request no tzatziki sauce: Saves approximately 50 calories and 120mg sodium
• Ask for extra spinach: Adds fiber and nutrients with minimal calorie impact
• Order without feta: Reduces calories by 70 and sodium by 200mg, though you'll lose 4g of protein
• Pair with a side of fruit: Balances the meal with additional vitamins and fiber

Dietary studies published in the Journal of Nutrition Education and Behavior show that consumers who customize restaurant meals make choices that are, on average, 18% lower in calories and 22% lower in sodium than standard menu offerings.

When This Wrap Fits Your Nutrition Goals

The Starbucks Spinach Feta Wrap works well as:

• A balanced lunch option when you're watching calorie intake but want something satisfying
• A vegetarian option that provides moderate protein for vegetarians
• A relatively low-calorie choice compared to many other Starbucks food offerings
• A convenient on-the-go meal when time is limited

Registered dietitians typically recommend aiming for 300-500 calories for a balanced lunch, making this wrap appropriate as a standalone meal or paired with a light side. The fiber content (3g) is moderate but could be improved with additional vegetables.

Frequently Asked Questions

Is the Starbucks Spinach Feta Wrap vegetarian?

Yes, the Starbucks Spinach Feta Wrap is officially listed as vegetarian on Starbucks' menu. It contains no meat, poultry, or seafood products. However, it does contain dairy ingredients (feta cheese and yogurt in the tzatziki sauce), so it is not suitable for vegans.

Does the Spinach Feta Wrap contain gluten?

Yes, the Starbucks Spinach Feta Wrap contains gluten. The whole wheat tortilla is made with wheat flour, making this item unsuitable for those with celiac disease or gluten sensitivity. Starbucks does not offer a gluten-free alternative for this specific wrap.

How can I reduce the sodium content of the Spinach Feta Wrap?

To reduce sodium, request the wrap without tzatziki sauce (saves about 120mg sodium) or without feta cheese (saves approximately 200mg sodium). You could also ask for extra vegetables instead of high-sodium components. These modifications can lower the total sodium content from 770mg to around 500-600mg per serving.

Is the Starbucks Spinach Feta Wrap a good source of protein?

The wrap provides 11g of protein, which is moderate but not particularly high. For reference, nutrition experts generally recommend 15-30g of protein per meal for optimal satiety. If you're looking for higher protein, consider adding a hard-boiled egg or pairing the wrap with a Greek yogurt parfait to boost your protein intake to a more substantial level.

What allergens are present in the Spinach Feta Wrap?

The primary allergens in the Starbucks Spinach Feta Wrap are gluten (from the whole wheat tortilla) and dairy (from feta cheese and tzatziki sauce). Starbucks also notes potential cross-contamination with soy, eggs, and tree nuts due to shared preparation areas in their stores. The wrap does not contain peanuts but may have trace amounts due to shared equipment.