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Popular breakfast sandwich, source of protein and carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Starbucks ham toast (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 33.6 g of carbs, 14.4 g of protein, 10.8 g of fat and 2.6 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
300
KCAL / 120G
Carbs
33.6g
· 12% DV
Protein
14.4g
· 29% DV
Fat
10.8g
· 14% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 20% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.08 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 2.6 g | 9% |
| Protein | 14.4 g | 29% |
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) | 120 g | 300 kcal |
| 1 slice (half) | 60 g | 150 kcal |
| 1 piece (small) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 120 g | 300 kcal |
| 1 slice (whole) | 120 g | 300 kcal |
| 1 piece (large) | 160 g | 400 kcal |
| 1 piece (jumbo) | 200 g | 500 kcal |
| 2 piece (double) | 240 g | 600 kcal |
Calculated from 250 calories per 100 g.
Starbucks ham toast is a toasted bread sandwich filled with ham and cheese. The exact bread, cheese and ham can vary by country or menu recipe, so the name alone does not guarantee the same ingredients at every Starbucks.
Usually, Starbucks ham toast is served toasted and warm, but preparation can vary by store. If it has cooled before you eat it, ask the barista whether it can be reheated rather than assuming every location prepares it the same way.
Starbucks ham toast can fit into a meal, but it is not a substitute for a varied diet: it combines bread with processed ham and cheese. Pairing it with fruit or vegetables adds freshness and makes the meal more balanced.
Yes, you can freeze Starbucks ham toast, although the bread may turn softer and the cheese may change texture after thawing. Wrap it tightly, thaw it in the refrigerator, then reheat it until the filling is hot.
The bread used for Starbucks ham toast can differ between countries and menu versions. It may be a sliced or specialty bread, so there is no single type that applies to every store; ask the local branch if the bread matters to you.
Sometimes, but Starbucks ham toast customization depends on the store and how the sandwich is prepared. A barista may be able to omit an ingredient, but changing the filling or bread is not guaranteed and can affect how well it toasts.
Reheat Starbucks ham toast in a toaster oven, sandwich press or skillet until the center is hot and the bread is crisp. A microwave works too, but it can make the bread chewy rather than toasted.
Not necessarily: the ham used in Starbucks ham toast can vary by country, and some markets use a different meat such as turkey. Ask the local store for the current ingredient information if the meat source matters.
Refrigerate leftover Starbucks ham toast promptly in a covered container and eat it within a few days. Discard it if it has sat at room temperature for more than two hours, since it contains meat and cheese.
Fruit, a side salad or a cup of soup pairs well with Starbucks ham toast. For a lighter breakfast, add fresh fruit; for lunch, a simple vegetable soup complements the toasted bread and savory filling.
Vitamins
B12
0.6µg · 25% DV
B2
0.25mg · 19% DV
B1
0.22mg · 18% DV
Biotin
5.4µg · 18% DV
Minerals
Sodium
780mg · 34% DV
Selenium
13µg · 24% DV
Phosphorus
144mg · 21% DV
Calcium
144mg · 14% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 300 calories in 1 piece (medium) (120 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 ham toast is a hot sandwich made with bread and ham, typically paired with cheese. It’s a convenient café choice for breakfast or a quick bite, especially when you want something more filling than a pastry. The bread turns crisp as it warms, while the cheese softens and the ham brings a savoury, mildly salty flavour.
It offers a mix of carbohydrates and protein, with 12 g of protein per 100 g. In many places, it works well with coffee or tea as a straightforward breakfast or lunch. For a lighter meal, pair it with fruit or a side salad rather than adding extra sauce.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.