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
• 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
• 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
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 good shape.