The Healthiest Ways to Order at Dunkin’ Donuts

Danielle Omar
by Danielle Omar
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The Healthiest Ways to Order at Dunkin’ Donuts

Dunkin’ Donuts may be the first place you think of for a quick breakfast and coffee. And, yes, the menu is definitely loaded with donuts and sugary coffee drinks. But this place probably doesn’t top your list when you’re looking for healthy options — however, you’ll be happy to know Dunkin’ has an ever-expanding menu that offers healthier options as well.

These eight healthy items at Dunkin’ Donuts include breakfast and lunch choices that come in at less than 400 calories, some with at least 12 grams of protein and low-sugar coffee drinks with less than 100 calories. Don’t worry, we’ve even included the best donut option on the menu.

Why it made the cut: Ironically, the donut on the menu that’s lowest in sugar has sugar in its name. A sugared raised donut has 230 calories, 4 grams of sugar and 14 grams of fat — whereas most other donuts on the menu average close to 400 calories, 25 grams of sugar and 25 grams of fat.

RD tip: Even a lower-sugar donut like the sugared raised donut doesn’t make the cut as a balanced breakfast, but it’ll cover your sugar cravings with much less damage than other menu options. If you can’t pass up a donut, order this one and pair it with a small skim latte for a source of protein in your grab-and-go breakfast.

Why it made the cut: This breakfast sandwich has just over 300 calories, yet packs 15 grams of filling protein. Opting for a veggie egg-white sandwich over a sausage, egg and cheese one saves you nearly 250 calories and 7 grams of saturated fat.

RD tip: Asking for your egg sandwich on an English muffin instead of a bagel or croissant saves you about 150 calories. You can switch out the bread on any sandwich, so swap to a portion-controlled English muffin. These only have about 120 calories, as opposed to bagels and croissants, which can provide upwards of 300 calories and are usually much larger.

Why it made the cut: This wrap provides 13 grams of satiating protein for less than 250 calories, which is a perfect small-portioned breakfast. Ordering turkey sausage instead of regular sausage cuts 6 grams of fat and 3 grams of saturated fat, while keeping the protein that fills you up and the savory sausage flavor.

RD tip: Dunkin’ Donuts Wake Up Wraps keep portion size in check with a smaller tortilla-style wrap, but they still offer plenty of protein from egg, meat and cheese. A turkey sausage, egg and cheese sandwich on a multigrain flatbread is about double the portion size of a Wake Up Wrap, clocking in at 480 calories and 28 grams of fat. Stick to the Wake Up Wraps for scaled-back portions that still keep you satisfied.

Why it made the cut: Bagels and cream cheese aren’t always known for being the most balanced breakfast, but pairing a whole-wheat bagel with reduced-fat cream cheese has an impressive 15 grams of protein and 7 grams of fiber for less than 400 calories.

RD tip: Ask for cream cheese on the side so you can control how much you add. A serving of plain cream cheese adds 120 calories, 12 grams of fat and 8 grams of saturated fat — without much in the way of protein or vitamins and minerals. Asking for reduced-fat cream cheese on the side and only using half cuts it down to just 45 calories, 3.5 grams of fat and 2 grams of saturated fat, leaving room for some smoked salmon or an egg.

Why it made the cut: This simple sandwich provides 22 grams of protein for less than 400 calories and just 12 grams of fat.

RD tip: Most of Dunkin’ Donuts sandwich options are really high in calories, thanks to the addition of extra cheese, bacon, mayo-based sauces and fried chicken, so stick to ham and cheddar to keep things on the lighter side. To cut back the sodium, switch the ciabatta for an English muffin and sub the ham for an egg.  

Why it made the cut: Dunkin’ Donuts Iced Macchiato layers milk and espresso over ice, with no added sugar. Ordering it with skim milk cuts the drink down to just 50 calories and zero grams of fat, with 4 grams of protein and just 8 grams of naturally occuring sugars from the milk.

RD tip: Ordering unflavored coffee drinks (like black coffee, plain lattes and plain macchiatos) is always your safest bet for cutting back on added sugar. The coffee provides a dose of antioxidants and the milk provides some protein and calcium. Once you add in flavored syrups, blended drink options, whipped cream and more, coffee drinks can turn into sugar bombs with hundreds of calories. Less is more when it comes to coffee.

Why it made the cut: This creamy iced coffee has caramel flavor, but clocks in at just 50 calories and 2 grams of sugar for a medium size. A splash of whole milk adds creaminess that skim milk lacks and only adds 1.5 grams of fat and 2 grams of natural sugar.

RD tip: Dunkin’ Donuts flavor shots give you the flavored coffee you crave without all the sugar, so they’re great for satisfying cravings in a healthier way. A caramel flavor shot has just 10 calories and zero grams of sugar, compared to a caramel flavor swirl, which has 50 calories and 12 grams of sugar. Swap flavor swirls for flavor shots and get all the flavor with a fraction of the sugar and calories!

Why it made the cut: If you’re craving a frothy, creamy, nutty coffee drink, you can’t beat one that clocks in at just 80 calories and 10 grams of sugar with plenty of hazelnut flavor. Sticking to skim milk keeps the fat to zero grams, but provides 6 grams of protein, making this drink a great supplement to breakfast for an extra protein boost.

RD tip: Stick to a small when ordering lattes. The calories can add up quickly if you order a 16-ounce latte that has almost two cups of milk. And since lattes are mostly milk, it’s also a great place to swap skim milk to keep calories in check. The flavor shot is great here, too bringing cozy hazelnut flavor for just 10 calories. Ordering a small nonfat latte with a flavor shot rather than a flavor swirl is the perfect formula for a lightened up drink.


READ MORE HEALTHY WAYS TO ORDER

> At Starbuck’s
> At Taco Bell
At McDonald’s


About the Author

Danielle Omar
Danielle Omar

Danielle is an Integrative Dietitian, culinary nutritionist, author, and expert consultant, frequently lending her love of creating to some of the country’s most highly recognized food and nutrition media outlets. She’s a regularly featured blogger, an expert consultant, and founder of foodconfidence.com, where she inspires men and women on their journey to become their healthiest self. Join her free Fearless Cooking challenge here. Connect with her on Twitter and Facebook

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