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What to Eat at Dunkin’ Donuts: Healthy Menu Choices and Nutrition Facts

With nearly 10,000 locations nationwide, Dunkin’ Donuts allow diners to stop in for a quick breakfast or afternoon pick-me-up. With a wide selection of donuts, coffees, and breakfast sandwiches, Dunkin’ has plenty of options to match your diet and your flavor preferences. And you can likely order your morning coffee and donut for $5 or less.

Navigating the Menu
While nutrient-dense food can be rare at a donut shop, some menu items offer more nutrition (and fewer calories, fat, sodium, and sugar) than others. Check the menu and nutrition information before you go, and keep in mind that donuts with multiple toppings and cream fillings are most likely to be higher in calories.

If you enjoy a donut in the morning, balance out your diet during the rest of the day by eating foods that are lower in sugar, higher in fiber, and that are good sources of lean protein. 카지노사이트

Most Nutritious Option
The veggie egg white wake-up wrap is a nutritious pick for breakfast when you’re visiting your local Dunkin’ Donuts. You’ll start your day with healthy protein and a serving of vegetables when you choose this menu item.
Espresso & Coffee
Famous for its signature blend, Dunkin’ Donuts coffee is a favorite among patrons. Choosing coffee with no sweeteners, milk, or other flavorings will help lower your sugar intake.

✓ Coffee, No Milk or Sugar
A medium coffee served black (with no milk and no sugar) will provide 5 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 1g protein, and 10mg sodium.

With 210mg caffeine, you’ll reap the benefits of coffee for a low amount of calories and sodium. If you’d like added cream, add coconut milk or skim milk for 15 or 20 calories, respectively.

✗ Caramel Craze Signature Latte with Whole Milk
A medium caramel craze signature latte with whole milk provides 410 calories, 14g fat, 8g saturated fat, 61g carbohydrates, 11g protein, 57g sugars, and 190mg sodium. This is a high-sugar item on the Dunkin’ Donuts menu.

If craving this particular flavor, you can reduce calories and sugar by opting for the smallest size and choosing skim milk. You can also order a regular latte with caramel flavor (this will come without the whipped cream topping), which will save you 80 calories.

Teas & More
Dunkin’ Donuts’ Teas & More menu offers everything from hot and cold brewed tea to hot chocolate, tea lattes, and its famous Dunkaccino drinks. Similar to its coffee selection, choosing a simple brew with no added sweeteners or milk provides the most nutritious drink.

✓ Cool Mint Herbal Infusion Tea
Dunkin’ notes that a medium cool mint herbal infusion tea has “no nutritional significance” and has 0 calories, 0g fat, 0g carbohydrates, 0g protein, 0mg sodium, and 0g sugar. It also has 0mg caffeine. 안전한카지노사이트

✗ White Mocha Hot Chocolate
The medium-sized white mocha hot chocolate provides 560 calories, 15g fat, 12g saturated fat, 103g carbohydrates, 5g protein, 87g sugar, and 370mg sodium.

If craving a hot chocolate, choose the original or espresso flavors instead of the white mocha. These deliver 330 and 280 calories, respectively, in a medium-sized drink.

Cardamom Hot Cocoa Recipe
Frozen Drinks
From frozen coffee and chocolate to matcha lattes and Coolattas, the frozen drinks at Dunkin’ Donuts may be the most sugary options of all (even beating out some baked goods).

✓ Frozen Matcha Latte with Skim Milk
A medium-sized frozen matcha latte with skim milk has 360 calories, 0g fat, 0g saturated fat, 83g carbohydrates, 6g protein, 82g sugar, and 70mg sodium. Overall, it’s the lowest-calorie option from the frozen drinks selection, but the high sugar still makes it an ultra-sweet treat.

✗ French Vanilla Swirl Frozen Coffee
The French vanilla swirl frozen coffee provides 680 calories, 9g fat, 6g saturated fat, 141g carbohydrates, 8g protein, 132g sugars, 180mg sodium. This is one of the highest-calorie drinks on the Dunkin’ menu, and has 238% of your daily value of added sugars.

If you’re looking to order a frozen coffee, choose the original flavor instead. A medium serving will have 410 calories, 4.5g fat, 2.5g saturated fat, 88g carbohydrates, 5g protein, 84g sugar, 115mg sodium.

Best Healthy Breakfast Foods and Recipes
Sandwiches & More
The breakfast sandwich menu at Dunkin’ Donuts features classic bacon-egg-and-cheese varieties and more, all served on croissants, bagels, muffins, wraps, or multigrain thins.

✓ Veggie Egg White Wake-Up Wrap with Ham
The veggie egg white Wake-Up Wrap with ham has 170 calories, 8g fat, 3.5g saturated fat, 15g carbohydrates, 9g protein, and 650mg sodium. This wraps come with egg, cheese, and your choice of protein (or skip the protein for a vegetarian option), so you can choose between ham, bacon, sausage, and turkey sausage. Ham makes for the lowest-calorie option.

✗ Sausage, Egg & Cheese Croissant
Dunkin’s sausage, egg, and cheese croissant sandwich has 720 calories, 52g fat, 20g saturated fat, 42g carbohydrates, 21g protein, and 1,120mg sodium. In general, ordering any sandwich on a bagel or English muffin will help to cut down nearly 40 to 160 calories, respectively, so consider swapping out the croissant for a different bread choice.

Snacks & Wraps
The snacks and wraps menu also features the wake-up wrap, as well as hash browns, bacon, and stuffed bagel minis, all made for easy snacking on-the-go.

✓ Hash Browns
The toasted and seasoned hash browns make a handy accompaniment to a meal, or can be ordered on their own as a small snack. One 6-piece serving has 130 calories, 6g fat, 1g saturated fat, 12g carbohydrates, 5g protein, and 420mg sodium. 카지노사이트 추천

✗ Stuffed Bagel Minis
Dunkin’s stuffed bagel minis are tiny bagel bites with cream cheese filling. A 2-piece serving has 260 calories, 12g fat, 7g saturated fat, 34g carbohydrates, 8g protein, and 400mg sodium.

Bagels & Muffins
While the donuts menu at Dunkin’ Donuts is the most robust, the chain also has a relatively large selection of bagels and muffins available. From classic bagels with cream cheese to sweet and savory muffins, there’s something for everyone—and every flavor craving—here.

✓ Multigrain Thin
The multigrain thin is the most nutritious bagel option, providing 150 calories, 4g fat, 0.5g saturated, fat, 24g carbohydrates, 6g protein, and 220mg sodium. Keep in mind that these nutritional values do not include any cream cheese or other toppings.

✗ Coffee Cake Muffin
On the sweet end, the coffee cake muffin is the highest-calorie choice. It has 590 calories, 24g fat, 8g saturated fat, 88g carbohydrates, 7g protein, 51g sugars, and 370mg sodium. One alternative is the corn muffin, with 460 calories and 30g sugar.

Donuts
Dunkin’ Donuts’ namesake product is also its most popular. Boasting dozens of regular donut flavors—as well as seasonal and regional varieties—the chain has sweet options for every diner.

✓ Sugared Donut
The classic sugared donut is also the most nutritious donut on the menu. It has 240 calories, 11g fat, 4.5g saturated fat, 33g carbohydrates, 4g protein, 13g sugars, and 270mg sodium.

If you love donuts, you’ve got plenty of varieties to choose from. Many of the popular donuts have 300 to 400 calories each. But some treats come in a little lower:

Apple ‘n Spice Donut: 230 calories
French Cruller: 230 calories
Bavarian Kreme Donut: 240 calories
Guava Donut: 240 calories
Jelly Donut: 250 calories
Chocolate Frosted Donut: 260 calories
Maple Frosted Donut: 260 calories
Strawberry Frosted Donut: 260 calories
Vanilla Frosted Donut: 260 calories
Chocolate Frosted Donut With Sprinkles: 270 calories
Dulce de Leche Donut: 270 calories
Glazed Lemon Donut: 270 calories
Strawberry Frosted Donut With Sprinkles: 270 calories
Vanilla Frosted Sprinkles Donut: 270 calories
Glazed Strawberry Donut: 280 calories
✗ Glazed Jelly Stick
The glazed jelly stick is the highest-calorie donut, coming in at 540 calories, 30g fat, 15g saturated fat, 66g carbohydrates, 4g protein, 37g sugars, and 430mg sodium.

Dunkin’ also offers some other stick donuts and specialty pastries that come with a higher calorie count:
Apple Fritter: 510 calories
Bismark: 480 calories
Lemon Stick: 470 calories
Peanut Donut: 470 calories
Maple Creme Stick: 460 calories
For a bite-sized sweet treat or to sample several different donut flavors, try Dunkin’s Munchkins donut hole treats. Depending on the location, Dunkin’ serves up to eight different Munchkins flavors, ranging from classic glazed to jelly-stuffed or chocolate.

The old-fashioned Munchkin provides 50 calories, 3g fat, 1.5g saturated fat, 6g carbohydrates, 1g protein, 2g sugars, and 65mg sodium per donut hole.

Diet-Specific Options
Dunkin’ Donuts offers options for patrons on a gluten-free, low-carb, low-fat, low-sodium, vegetarian, and vegan diets, but does not have many options for those on a diabetes-friendly or low-FODMAP diet.

Gluten-Free
While most drinks at Dunkin’ Donuts—including hot and iced coffees and teas, as well as its signature Coolattas and Dunkaccinos—are gluten-free, the only two food options for gluten-free diets are hash browns and snackin’ bacon.

Hash browns
Hot coffee, tea, Americano, cappuccino, espresso
Iced coffee, cold brew
Coolattas
Dunkaccinos
Low-Carb
There are not any low-carb ready-to-go meals at Dunkin’ Donuts. If you’re looking for a meal, you can order a breakfast sandwich (whatever combination of egg, cheese, and meat you prefer) without the bread. That’ll help keep your meal low-carb.

Hot coffee, tea, Americano, cappuccino, espresso
Iced coffee, cold brew
Breakfast sandwiches (without bread, bagel, muffin, or croissant)
Low-Fat
Hot coffee or hot tea is a good bet to keep to a low-fat diet at Dunkin’ Donuts. But if you’re looking for a sweet treat, the frozen Coolatta also has 0g fat in a medium serving.

Hot coffee, tea, Americano, cappuccino, espresso
Iced coffee, cold brew
Frozen coffee
Coolatta
Veggie Egg White Wake-Up Wrap
Hash browns
Multigrain thin (no butter or cream cheese)
Low-Sodium
While many drinks fall under the low-sodium label, only the French cruller donut has a low-sodium designation. It contains 135mg sodium.

French cruller
Hot coffee, tea, Americano, cappuccino, espresso with skim milk
Iced coffee, cold brew with skim milk
Vegetarian
It’s easy to stick to a vegetarian diet at Dunkin’ Donuts. Order any donut, or opt for an egg and cheese sandwich if you’re looking for more protein.

Egg and cheese sandwich
Veggie egg white omelet or wrap
All donuts
Hash browns
All espresso, coffee, tea, and frozen drinks
Vegan
People who follow a vegan diet can enjoy regular coffee and tea options at Dunkin’ Donuts—just make sure to order with a non-dairy milk such as almond, oat, or coconut.

Hot and iced espresso, coffee, and tea, with almond, oat, or coconut milk
Refreshers
Hash browns
English muffin
Bagel (without cream cheese)
Food Allergies and Safety
While Dunkin’ Donuts does offer options for several different diets, it does note that products may have come into contact with allergens throughout the preparation process.

When looking to avoid certain allergens (wheat, soy, dairy, eggs, or milk), it’s best to ask about ingredients when ordering. Sticking with coffee or tea (and ordering alternative milks when needed) can help you avoid some of the most common allergens.

A Word From Verywell
For a breakfast meal or as a sweet treat, Dunkin’ Donuts offers plenty of options. Sticking to a simple, non-sugary drink can help keep your calorie intake low and sharing sweet bakery items with friends can help create a lower-sugar meal.

Remember that the calorie count of your meal is not just about what you eat, but also about how much you eat. If you want to visit Dunkin’ Donuts but consume less fat, sugar, or calories, eat a small serving of whatever you love and then you can walk out the door satisfied.

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