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Dunkin Donuts Nutrition Facts and High Calorie Menu Items

dunkin donuts nutrition facts So you probably already have a good idea of what I’m going to say about Dunkin Donuts nutrition facts, right? If you guessed that they don’t have many healthy options, you’ll be pleasantly surprised to learn that there are actually a few menu items that aren’t all that bad.

On the same token though, out of the 439 items on Dunkins’ menu, they rate only 46 “DD Smart" choices (this is their “healthy" label). I rate even less than that. And with that, away we go …

Dunkin Donuts opened in 1950 and they’re now the world’s leading baked goods and coffee chain, with nearly 10,000 stores serving more than 3 million customers per day. They have a ridiculous 52 varieties of donuts as well as a variety of calorie- and carb- filled coffee, bagels, breakfast sandwiches, and other baked goods.

First, let’s take a gander at some of the popular menu choices at Dunkin Donuts.

What not to order at Dunkin Donuts

First, there’s the Sausage, Egg & Cheese on Biscuit, if waking up to 650 calories, 46 grams of fat (20 g saturated), and 1610 mg of sodium suits your fancy. That’s half a day’s worth of fat and an entire day’s worth of sodium for many people, by the way.

Or, there’s the Large Caramel Mocha Coffee with Cream, which has 340 calories, 12 grams of fat, and 48 grams of sugar. Mid-morning sugar crash, anyone?

The Large Mocha Coolatta with Cream makes that look healthy, believe it or not. It has 990 calories, 47 grams of fat, 141 grams of carbs, and a whopping 125 grams of sugar. Stay away from all the Coolatta’s and your waistline will thank you.

How ’bout a donut? Just one isn’t that bad, right? A single Chocolate Coconut Cake Donut has 550 calories, 39 grams of fat (25 of them saturated), and 22 grams of sugar. Down two of these donuts and you get an extra special reward: half a day’s worth of calories.

And last but certainly not least, a Large Hot Chocolate will only set you back 820 calories, 430 mg of sodium, and 144 grams of added sugar … more than most people should eat in a week.

Ok, you get the picture … let’s switch gears and look at the Dunkin Donuts nutrition facts and menu items that are halfway decent for you. Here’s what I recommend:

Dunkin Donuts Nutrition Facts and Healthier Menu Alternatives

Dunkin Donuts Calories, Fat, :

• Egg & Cheese on English Muffin: 320 calories, 15 g fat, 5 g saturated fat, 820 mg sodium, 14 g protein

• Ham, Egg & Cheese on English Muffin: 350 calories, 16 g fat, 6 g saturated fat, 1110 mg sodium

• English Muffin (plain): 160 calories, 2 g fat, 0 g saturated fat, 350 mg sodium, 5 g protein

• Egg White Turkey Sausage Flatbread: 280 calories, 8 g fat, 3 g saturated fat, 770 mg sodium, 19 g protein

• Egg White Turkey Sausage Wake-Up Wrap: 150 calories, 5 g fat, 2.5 g saturated fat, 400 mg sodium, 11 g protein

• Egg White Veggie Flatbread: 280 calories, 10 g fat, 4 g saturated fat, 690 mg sodium, 16 g protein

• Egg White Veggie Wake-Up Wrap: 150 calories, 6 g fat, 3 g saturated fat, 340 mg sodium, 10 g protein

• Egg & Cheese Wake-Up Wrap: 180 calories, 11 g fat, 4 g saturated fat, 470 mg sodium, 8 g protein

• Ham, Egg & Cheese Wake-Up Wrap: 200 calories, 11 g fat, 4.5 g saturated fat, 600 mg sodium, 11 g protein

Drinks:

• Large Unsweetened Iced Tea: 10 calories, 0 g fat, 0 g saturated fat, 5 mg sodium

• Large Coffee with Splenda and skim milk: 45 calories, 0 g fat, 0 g saturated fat, 45 mg sodium

Click here to view the complete Dunkin Donuts Nutrition Facts Chart online
Bottom Line: Dunkin Donuts has made some progress when it comes to offering healthy menu options. Their DD Smart label shows items that have fewer calories, fewer grams of fat, and less sodium. However, watch the sugar content of some of the drinks, particularly the iced coffee beverages. Even the “DD Smart" ones have way too much sugar. Obviously, Dunkin Donuts still has plenty of unhealthy food of it’s menu (let’s not forget it’s a donut shop). But as far as breakfast joints go, you could do worse. Stick to the items above and you’ll be in decent shape.

Dunkin Donuts Calories

dunkin donuts calories

Here are the 40 items on Dunkin Donuts menu with the most calories:

  1. Frozen Mocha Coffee Coolatta with Cream Large: 990 calories
  2. Frozen French Vanilla Swirl Coffee Coolatta with Cream Large: 990 calories
  3. Frozen Hazelnut Swirl Coffee Coolatta with Cream Large: 990 calories
  4. Vanilla Bean Coolatta® Large: 850 calories
  5. Frozen Dunkaccino Large: 810 calories
  6. Frozen Coffee Coolatta with Cream Large: 800 calories
  7. Frozen Vanilla Chai Large: 800 calories
  8. Salted Caramel Hot Chocolate Frozen Large: 800 calories
  9. Hot Chocolate-Frozen Large: 790 calories
  10. Mint Hot Chocolate-Frozen Large: 790 calories
  11. Frozen French Vanilla Swirl Coffee Coolatta with Cream Medium: 740 calories
  12. Frozen Hazelnut Swirl Coffee Coolatta with Cream Medium: 740 calories
  13. Frozen Mocha Coffee Coolatta with Cream Medium: 740 calories
  14. Sausage, Egg & Cheese on Croissant: 700 calories
  15. Big n‘ Toasted™: 690 calories
  16. Sausage, Egg & Cheese on Biscuit: 680 calories
  17. Sausage, Egg & Cheese on a Plain Bagel: 680 calories
  18. Frozen Mocha Coffee Coolatta with Milk Large: 670 calories
  19. Frozen French Vanilla Swirl Coffee Coolatta with Whole Milk Large: 670 calories
  20. Frozen Hazelnut Swirl Coffee Coolatta with Whole Milk Large: 670 calories
  21. Frozen Caramel Swirl Coffee Coolatta with Milk Large: 670 calories
  22. Angus Steak and Egg Sandwich: 630 calories
  23. Vanilla Bean Coolatta® Medium: 630 calories
  24. Sweet Black Pepper Bacon Breakfast Sandwich: 620 calories
  25. Frozen Mocha Coffee Coolatta with Skim Milk Large: 600 calories
  26. Frozen French Vanilla Swirl Coffee Coolatta with Skim Milk Large: 600 calories
  27. Frozen Caramel Swirl Coffee Coolatta with Skim Milk Large: 600 calories
  28. Coffee Cake Muffin: 590 calories
  29. Tuna Salad Sandwich on a Plain Bagel: 580 calories
  30. Chicken Bacon Ciabatta Sandwich: 580 calories
  31. Chicken Salad on a Croissant: 580 calories
  32. Deluxe Grilled Cheese with Bacon: 560 calories
  33. Bacon, Egg & Cheese on Croissant: 550 calories
  34. OREO® Flavored Hot Chocolate XLarge: 550 calories
  35. Chocolate Chip Muffin: 550 calories
  36. Bacon, Egg & Cheese on Biscuit: 530 calories
  37. Peppermint Mocha Latte with Whole Milk Large: 480 calories
  38. Crème Brulée Swirl Latte with Whole Milk Large: 470 calories
  39. Salted Caramel Swirl Latte with Whole Milk Large: 460 calories
  40. Vanilla Cupcake Latte with Whole Milk Large: 450 calories

Dunkin Donuts Menu Nutrition: Ingredients

There’s one thing I forgot to mention that concerns me just as much as Dunkin Donuts nutrition facts: the ingredients that go into most of their menu items.

dunkin donuts nutrition and ingredients

The Dunkin Donuts Bismark Donut is loaded with refined flours, processed GMO-laden oils, high fructose corn syrup, and food dyes!

So that’s my final piece of advice for you: reviewing Dunkin Donuts nutrition facts is always a good idea … but don’t forget to think beyond the menu and calories and understand the ingredients that go into it too!

Click here to download the Dunkin Donuts Menu Nutrition PDF