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Ready-to-eat cold sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Starbucks Cold Sandwich (180 g) has 436 calories. That works out to 242 calories per 100 g. It contains 45.2 g of carbs, 18.7 g of protein, 19.3 g of fat and 3.8 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
436
KCAL / 180G
Carbs
45.2g
· 16% DV
Protein
18.7g
· 37% DV
Fat
19.3g
· 25% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 17% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 436 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.14 g | |
| Sodium | 1170 mg | 51% |
| Total carbohydrate | 45.2 g | 16% |
| Fiber | 3.8 g | 14% |
| Protein | 18.7 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 436 kcal |
| 1 piece (half) | 90 g | 218 kcal |
| 100 g | 100 g | 242 kcal |
| 1 piece (small) | 140 g | 339 kcal |
| 1 serving (medium) | 180 g | 436 kcal |
| 1 pack (medium) | 180 g | 436 kcal |
| 1 piece (large) | 230 g | 557 kcal |
Calculated from 242 calories per 100 g.
The ingredients vary by sandwich and by market: the bread, filling, and sauces are not the same across the range. For a specific Starbucks Cold Sandwich, use its full menu name and the ingredient information on its package.
Yes, you can warm one, although Starbucks Cold Sandwiches are intended to be eaten cold. Remove all packaging and use a microwave-safe plate; leafy greens and some sauces may turn limp or separate when heated.
Keep a Starbucks Cold Sandwich refrigerated and follow the date and storage directions printed on its package. Once opened, eat it promptly rather than relying on a general number of days, since fillings and packaging differ.
You can freeze one, but the texture may suffer after thawing. Bread can become soggy, while lettuce, tomato, and creamy sauces may turn watery or limp, so freezing is usually less appealing than eating the sandwich fresh.
Not necessarily. How Starbucks prepares and delivers its cold sandwiches varies by product and market, so they are not always assembled in the store when you order. Check the package date and keep the sandwich chilled.
Yes, a Starbucks Cold Sandwich should be kept chilled because it contains perishable ingredients. Put it in the refrigerator promptly after purchase, and do not eat it if it has been left at room temperature for too long.
It can be part of a satisfying lunch, but the choice of filling, sauce, and sides matters. Pair a Starbucks Cold Sandwich with fruit or vegetables, rather than relying on salty snack foods, for a more balanced meal.
Fruit, a side salad, or a cup of soup can go well with a Starbucks Cold Sandwich. Choose a side that complements its filling—for example, a fresh, lighter side with a sandwich that already has a rich sauce or cheese.
Yes, a Starbucks Cold Sandwich can work as a convenient breakfast when you want something ready to eat. If you also have coffee, consider how much caffeine suits you, particularly if you are sensitive to it early in the day.
Some Starbucks Cold Sandwiches contain meat and others may have non-meat fillings; the range differs by location. The product name alone may not make the filling clear, so check the ingredients for the specific sandwich you are buying.
Vitamins
B3
5.58mg · 35% DV
B1
0.41mg · 34% DV
B12
0.76µg · 32% DV
Biotin
9.36µg · 31% DV
Minerals
Selenium
34µg · 62% DV
Sodium
1170mg · 51% DV
Phosphorus
342mg · 49% DV
Manganese
0.81mg · 35% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 436 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Starbucks Cold Sandwich refers to the chain’s range of chilled, ready-to-eat sandwiches, usually made with bread and fillings such as cheese and vegetables, with some varieties containing meat or chicken. The exact recipe varies by product and market, so the name does not point to one fixed combination.
It is commonly eaten as a convenient lunch or snack, either straight from the pack or alongside coffee, tea or a simple salad. Bread provides much of its carbohydrate, while the filling adds some protein and fat; a typical 100 g portion has 10.4 g of protein. Pair it with fruit or salad for a more rounded meal, and check the specific variety if you have particular preferences.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.3g
MONOUNSATURATED
7.56g
POLYUNSATURATED
3.42g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.