Starbucks Cheese Twist: calories, sugar and salt

Starbucks Cheese Twist contains 272 kcal per twist — 14% of the adult 2,000 kcal daily reference intake, 18% for a child aged 7 to 10, and 21% for a child aged 4 to 6. It is the lowest calorie pastry option in the Starbucks range — below the Butter Croissant at 259 kcal only when considering the full pastry range, though at 272 kcal it is lower than the All Butter Croissant at 287 kcal, the Pain au Chocolat at 297 kcal and all other pastries. The savoury cheese filling rather than a sweet filling keeps the calorie count lower than comparable sweet twisted pastries.

Per twist: 272 kcal, 15g fat (8.6g saturated), 28g carbohydrate (2.9g sugar), 7.8g protein, 0.62g salt. The saturated fat at 8.6g is 43% of the adult daily guideline of 20g. The sugar at 2.9g is 10% of the adult daily free sugar limit of 30g — the lowest of any pastry at Starbucks. The salt at 0.62g is 10% of the adult daily limit of 6g.

Starbucks Cheese Twist contains 2.9g of sugar per twist — 0.7 teaspoons and 10% of the adult daily free sugar limit of 30g. For a child aged 4 to 6, this uses 15% of their daily free sugar limit. At 2.9g it is the lowest sugar of any pastry item in the Starbucks range — significantly below the Pain au Chocolat at 11g and the Butter Croissant at 5.4g. The trace 2.9g comes from the small amount of sugar in the pastry dough and any naturally occurring sugar in the cheese filling rather than added sweetener. The cheese twist is a savoury pastry with no sweet filling, which accounts for the minimal sugar content. The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6.

Starbucks Cheese Twist contains 0.62g of salt per twist — 10% of the adult daily limit of 6g and 21% of the daily limit for a child aged 4 to 6. The salt comes from the cheese in the filling and topping — cheese is naturally high in sodium as part of its production process — and from the salt used in the pastry dough. At 0.62g it is slightly higher in salt than the sweet pastries but modest relative to the savoury sandwiches and toasties in the Starbucks range.

Starbucks Cheese Twist contains 8.6g of saturated fat per twist — 43% of the adult daily guideline of 20g and 54% for a child aged 4 to 6. The saturated fat comes from two sources: the butter laminated into the pastry dough and the cheese in the filling and topping. Cheese is naturally high in saturated fat — typically 20-30g per 100g depending on the variety — which adds to the butter content of the laminated dough to produce the 8.6g total.

Starbucks Cheese Twist contains 7.8g of protein per twist — 16% of the adult daily reference intake of 50g. This is one of the higher protein pastry options at Starbucks — above the plain croissants and comparable to the Almond Croissant. The protein comes from both the cheese filling and topping — cheese is a significant protein source at approximately 25g per 100g — and from the flour and eggs in the pastry dough. At 7.8g for 272 kcal the protein-to-calorie ratio is notably better than any sweet pastry at Starbucks.

Yes. NOVA 4, ultra-processed. The laminated pastry dough contains emulsifiers and dough conditioners to extend shelf life. The processed cheese topping may contain emulsifying salts to achieve a smooth, even melt. These industrial additives in the dough and potentially the cheese component determine the NOVA 4 classification. Unlike the Chocolate Twist, the Cheese Twist does not introduce soya from a chocolate filling, which is why soya is not a declared allergen.

Starbucks Cheese Twist contains wheat/gluten, milk and egg as declared allergens — just three, the simplest allergen profile of any pastry item at Starbucks alongside the Pain au Raisin. Notably, soya is not declared — unlike the Chocolate Twist and Pain au Chocolat which both introduce soya through the dark chocolate filling. The wheat comes from the flour in the dough. The milk comes from the butter in the pastry and the cheese in the filling and topping. The egg comes from the eggs in the dough and the egg wash on the exterior. It does not contain peanuts, tree nuts, fish, shellfish, celery, mustard, sesame, lupin, molluscs, sulphites or soya. Always tell your barista if you have a severe allergy before ordering.

Yes. Starbucks Cheese Twist is suitable for vegetarians. It contains no meat or fish. It is not suitable for vegans as it contains butter, eggs and cheese. With only three declared allergens — wheat, milk and egg — and no soya or tree nuts, it has the joint simplest allergen profile of any pastry at Starbucks alongside the Pain au Raisin.

At 2.9g of sugar — 15% of the daily free sugar limit for a child aged 4 to 6 — the Cheese Twist is one of the most appropriate pastry options for children at Starbucks on sugar grounds. The 8.6g saturated fat uses 54% of their daily guideline, which is the main nutritional consideration. The 0.62g salt uses 21% of their daily limit. Only three allergens — no soya or tree nuts. For vegetarian children who enjoy a savoury pastry option, the Cheese Twist is among the most appropriate choices at Starbucks on sugar grounds — though the saturated fat from cheese and butter remains notable.

The Cheese Twist contains 272 kcal versus 320 kcal in the Chocolate Twist — 48 fewer calories. Sugar is substantially lower at 2.9g versus 16g — the savoury cheese filling versus the sweet chocolate filling drives this difference. Saturated fat is lower at 8.6g versus 9.1g. Protein is higher at 7.8g versus 5.8g — the cheese adds more protein than the chocolate filling. The Cheese Twist has three allergens versus four — no soya. On every nutritional measure except salt — Cheese Twist 0.62g versus Chocolate Twist 0.44g — the Cheese Twist is the better choice. For the lowest sugar, lowest calorie and highest protein pastry at Starbucks with a simple allergen profile, the Cheese Twist is the standout option in the pastry range.

At just 2.9g of sugar the Cheese Twist leaves nearly the full adult daily free sugar allowance of 30g available for a drink. A plain Cappuccino or Flat White adds 9-12g from milk, keeping the combined total at 11.9-14.9g — comfortably within the adult daily limit. Even a Caramel Macchiato at 23g only brings the total to 25.9g — within the adult limit. A Grande Caramel Frappuccino at 48g takes the total to 50.9g — the first drink that pushes the combined total significantly over. The Cheese Twist is one of the very few pastry and sweet bakery items at Starbucks that can be paired with a moderately sweetened drink and still stay within the adult daily free sugar limit.

Starbucks Cheese Twist is the lowest sugar pastry at Starbucks at 2.9g — significantly lower than any other pastry item — and one of the lower calorie options at 272 kcal. At 7.8g protein it is the highest protein sweet or savoury pastry at Starbucks outside the filled breakfast sandwiches. Three declared allergens — wheat, milk and egg — with no soya or tree nuts give it the joint simplest allergen profile of any pastry item. It is suitable for vegetarians but not vegans. For anyone managing sugar intake, seeking a savoury pastry option or looking for a lower sugar alternative to the sweet pastries at Starbucks, the Cheese Twist is the standout choice in the pastry range. The saturated fat from butter and cheese is the primary nutritional trade-off.