You CAN mix convenience with healthy eating: learn what to order at Dunkin Donuts when trying to lose weight.
What to order at Dunkin Donuts when trying to lose weight
UPDATED 6/2021:
Any mom will tell you that we have our regular “spots” in our daily travels when driving our kids around to school and their many activities. For 2 years, I spent 3 afternoons per week in my Dunkin Donuts “office” while my son attended taekwondo next door.
Although they are known for, well, donuts- there are actually a considerable number of items on the menu that fall into my acceptable guidelines. Here’s my take on what to order at Dunkin Donuts when trying to lose weight:
First, you can find nutrition information for almost any menu item online. There’s even a customize your beverage tool to account for changes in type of milk and added flavors.
First and foremost, watch out for hidden sugar!
Let’s do a quick review of added sugars before we start choosing menu items. The American Heart Association recommends limiting added sugars to 24 grams (6 teaspoons) per day for women and kids, and 36 grams (9 teaspoons) per day for men. We are talking about ADDED sugars here like the kind in syrupy coffee drinks, NOT the kind present in milk. That’s important when looking at the nutritional info in Dunkin Donuts beverages. For reference, 1 cup of milk (any kind) contains 12 grams of naturally occurring sugars and 8 grams of protein.
For example, a medium iced coffee with skim milk and no calorie sweetener contains 40 calories and 5 grams of sugar, all from the milk. Therefore, none of the sugar grams are ADDED.
Basically, if you want to enjoy a coffee drink for the fewest number of calories, the way to go is:
-a hot or iced latte lite (made with skim milk and no calorie sweetener)
-a hot or iced macchiato or cappuccino with skim milk and no-calorie sweetener, or
-regular or cold brew coffee with skim milk.
Example: A medium hot macchiato with skim milk will only cost 70 calories and 11 grams of naturally occurring sugar. The bonus is the protein provided- 8 grams which are found in 1 cup of milk. The same size French Vanilla Macchiato will set you back 240 calories and a whopping 46 grams of sugar, most of it added. That’s almost 2 days’ worth. Not worth it to me.
*NOTE: While I don’t love artificial sweeteners, I will consume them on occasion. I prefer stevia, monk fruit, erythritol or allulose when I need to add sweetness to coffee, etc. As Dunkin Donuts doesn’t offer them (YET), I often bring some with me and add my own.
Note: Shot vs. Swirl
If you want a flavor added to your coffee, Dunkin Donuts offers “shots” which are nearly calorie-free flavor enhancers NOT syrups. They are more of an essence, the same as if you brewed hazelnut coffee in your kitchen. There’s a hint of flavor but no added sugar. These can really help to add fun to your drink and are available in: blueberry, caramel, coconut, French vanilla, hazelnut, raspberry and toasted almond. Just make sure not to order a “swirl”- that’s another word for syrup. So SWIRL=SUGAR!
Don’t forget about the tea!
One of the healthiest drink options is iced green tea. It’s available in unsweetened flavors like peach and raspberry. Nearly calorie free, you’ll get a slight metabolic boost from the green tea and with the extra flavor, you won’t miss the sugar at all.
Dunkin Donuts coffee menu calories
NEW- Dunkin’ Refreshers
Following the lead of Starbucks, Dunkin Donuts now offers 2 flavors of Dunkin’ Refreshers: Strawberry Dragonfruit and Peach Passion Fruit which are made without artificial dyes or flavors.
With 80 calories in a small and 130 calories in a medium, they are a pretty low-calorie option. They do contain all of their calories from added sugars- 27 to 29 grams in a medium which is more than a full day’s worth for women. But compared to nearly 500 calories in a large blended frozen drink, a Dunkin’ Refresher is a lighter option.
Also, the ingredients are pretty clean, (I don’t like that word) and wholesome and the refresher provides B vitamins as well:
Ingredients in the Strawberry Dragonfruit Refresher:
Brewed Green Tea; Strawberry Dragonfruit Flavored Concentrate: Water, Sugar, Natural Flavors, Citric Acid, Green Tea Extract, Vegetable Juice for Color, Niacinamide (Vitamin B3), D-Calcium Pantothenate (Vitamin B5), Pyridoxine Hydrochloride (Vitamin B6), Cyanocobalamin (Vitamin B12).
The bottom line on refreshers: They contain a reasonable amount of calories but all from sugar. If you are closely watching your carbs or following a keto-friendly type of diet, this is probably not your best choice. They also contain caffeine from green tea- 66mg in a small which is about 1/3 of the amount of a Dunkin’ small iced coffee.
Low Calories Drinks at Dunkin Donuts
New for 2021: Dunkin’ Coconut Refreshers:
Now at Dunkin’ you can get a refresher with coconut milk to mimic the famous Starbucks “pink drink”. There are three varieties: Golden Peach, Pink Strawberry and Purple Pomegranate. Calories in a small = 110-120, medium= 170-180 and large= 230. Keep in mind, that like the regular refreshers, they do have a significant amount of added sugars. On average: 20 grams for a small, 30 grams for a medium and 40 grams for a large with the Pink Strawberry coming in a little lower.
On the positive side, these Coconut Refreshers have a significant amount of calcium and potassium which are two nutrients of concern in the American diet, so that’s a bonus.
Dunkin Donuts Coconut Refresher Purple Pomegranate
Be cautious with seemingly “healthy” food options!
Don’t be fooled by fake health foods like the Reduced Fat Blueberry Muffin– it has 410 calories and 39 grams of sugar! That’s basically a meal-sized bucket of sugar and flour. No thanks.
Also, a multigrain or whole grain bagel, while sounding wholesome, will still provide 320-350 calories before you add the cream cheese or butter. That’s the equivalent of 4 slices of bread. Of course, I’d choose whole grains over a donut, but just beware that even whole grain items can be too large and contribute an excessive amount of calories.
Recommended food items at Dunkin’:
DD used to feature a “DDSmart” designation which identified items that were “reduced in calories, fat, saturated fat, sugar or sodium by at least 25% compared to a base product or other appropriate reference product and/or contains an ingredient or nutrient that is nutritionally beneficial”. That seems to have disappeared of late.
Honestly, it didn’t mean much without checking into the nutrition info anyway, so always use some common sense. There are a few items to choose if you need to order food at Dunkin’ while trying to include more nutrients and fewer total calories.
For a quick breakfast or lunch, there are some go-to items that are not bad nutritionally if you are in a hurry.
-The Veggie Egg White Omelet on a Multigrain Thin is filled with ingredients to fuel you through your day like egg whites, spinach, bell peppers, onions, aged cheddar cheese and olive oil. It has 290 calories, 17g protein, 5g fiber and 550mg sodium. This is my favorite if I have to order food at DD. Add a small macchiato or latte with skim and no-calorie sweetener and you have a pretty balanced breakfast with a good source of protein.
-Another option is an Egg White Veggie Wake-Up Wrap for 190 calories and 9g protein. Those are smaller than the multigrain thin sandwich so consider pairing one with a skim latte or macchiato for extra protein.
-NEW: Avocado Toast: It’s a pleasure to see a “fresh” item on the DD menu. The new avo toast is a pretty good lower calorie option and paired with a skim latte will up the protein content for a pretty decent breakfast with heart healthy fats, fiber and protein. The avocado toast contains: 240 calories, 11g fat, 0g sat fat, 0mg chol, 530mg sodium, 34g carbs, 6g fiber, 1g sugar, 0g added sugar, and 6g protein.
-The Multigrain Brown Sugar Oatmeal with Dried Fruit Topping seems like a good choice, BUT, it comes ready made with added sugar (compared to Starbucks that’s unsweetened). One serving has 36 grams of sugar with 19 grams of ADDED sugar which is equal to almost 5 teaspoons. With 300 calories and only 6g protein, I’d choose something else unless you are in need of a plant-based option.
What to order at Dunkin Donuts when trying to lose weight
NEW! Beyond Sausage plant-based meat options:
Ok, here’s the deal. I love that more meatless menu items and plant-based meat substitutes are breaking into the mainstream market. However, these are very highly processed foods. Just because something is trendy, does not make it healthy. These Beyond Meat items are high in saturated fat and calories, sometimes more than meat itself. Enjoy them if you love the taste or are looking for a vegetarian/vegan menu item to fit your lifestyle.
At DD, the better option is the Veggie Egg White and Beyond Sausage Wake-Up Wrap with 250 calories and 14g protein. It still packs 15g total fat and 6 grams saturated fat, 15g total carbs and 530mg sodium (which is not bad for a processed fast food sandwich). This is better than the Beyond Sausage Sandwich that packs 510 calories and 26g fat. That’s not too far off from a Big Mac!
Takeaways:
-Do your homework and don’t assume something is “good for you” just because the marketing makes it sound healthy.
-All foods can fit into a balanced, nutrient-rich diet. There are no never-evers (unless for medical reasons). This is meant as a quick guide to help navigate the options at Dunkin Donuts. By all means, if a donut is what you crave, savor and enjoy every bite. Just make sure to include lots of veggies, fruit, nuts, beans, seeds, lean proteins and fiber rich grains in your overall diet as well.
Note: all of the options I’ve featured are generally appropriate for people with diabetes, assuming the carbs and sugars are considered as part of their personal meal plan. If you have any questions, consult a registered dietitian or your doctor.
If you are a Dunkin Donuts fan, I’d love to hear what your faves are…and if you have any ordering secrets to share. Please leave me a comment with your suggestions!
If you like the info in the post, check out all my “What to Order…” posts for Starbucks, Panera and more fast food offerings!
https://nutritionstarringyou.com/order_starbucks_lose_weight/
https://nutritionstarringyou.com/what-to-order-at-panera-when-trying-to-lose-weight/
https://nutritionstarringyou.com/how-order-sushi-lose-weight/
The only thing I would order at DD is iced black coffee and I would bring my own liquid stevia with me…
I’m with you- I come packing stevia 🙂
Settle down @Gigi Eats Celebrities lol. great article -very helpful for a lot of people, I’m sure!
I can’t stand the aftertaste of Stevia! I love Swerve (Erythritol) and Xyla (Xylitol). I put some of each in small medicine baggies to carry with me.
That’s great. Everyone has different tastes and it’s really helpful that you carry your preferred sweetener with you 🙂
Great piece Lauren!
Thanks, Liz!!
We just started getting Dunkin Donuts here in Northern Cali but as a midwestern raised girl I am a fan! I loved their iced coffees (just plain old coffee over ice, no milk/sugar) and their breakfast sandwiches are pretty good!
Thanks, Brynn!
Great tips! I don’t have a Dunkin’ Donuts near me, but some of these tips are applicable to other similar “spots”.
Thanks, Brittany!
I LOVE this article! DD is good, but it took me a while to realize that the swirls and shots were two different things lol! I’m super pumped that they have cold brew now!
Ha! Imagine if it took you a while to figure out, it must be so confusing to the general public!
Some really helpful advice Lauren!!! Love that DD was your “office”, I can totally relate!
Thanks, Sara- it’s a fun office 🙂
Great post! I just happened upon this. I am on a weight loss journey and have lost 73lbs down in 10 months. Going from a size 18 to a 6! And this is exactly how I do it when ordering at dunkin donuts! I have a DD shop right next to my office and would order constantly the high sugary coffees. But I soon learned what to eliminate and still be able to enjoy my coffee. I will order a medium dark roast with almond milk no sweetener. And use strictly stevia. On occasion I will order it with skim milk. My favorite for the afternoon is a medium hot macchiato with almond milk. On the rare occasion I will ask for flavor. Rarely a swirl. When I do, to treat myself, I ask for a very small single pump. Which I know will jump up the calories close to 200 but it is very rare. Great post thanx for sharing!
Christina,
Thanks so much for sharing your journey and tips for ordering at DD. You are proof of how easy it is to make simple substitutions and still live in the real world while improving your health. Congratulations!!
All the best,
Lauren
Today, I did opt for a hot macchiato with 1 pump of the maple pecan syrup. (I normally go without any). Using the dunkin app, I discovered that if you ask for the drink with syrup they will give you 3 pumps (which is definitely a lot of added sugar). My question is does anyone know how many calories in just 1 pump, since all the nutrition info is based off of the 3 pumps, and there is no way to change it
My guess is that if you look at the calorie/sugar info for the same drink with no added syrup vs with the added syrup the difference will be the calories from syrup. If you know they use 3 pumps, divide that number by 3 and you should have calories per pump.
They are all between 50-60 calories per pump depending on which flavor
Thanks for the tips. Do you recommend not getting sugar substitutes (Sweet and Low, Equal, Splenda, etc.?). I’m trying to lose weight but I do like Iced Coffees every now and then and I usually add just 1 or 2 Splenda’s along with skim milk.
Good question. Sweeteners are a personal choice. I don’t mind some low calorie sweeteners on occasion, I usually prefer Stevia or Monk fruit because they are considered natural. I often bring a few packets with me to add to my coffee.
This was a great post I have been going to Dunkin for years was a huge coffee drinker for a long time but I finally kicked that habit. I am trying to lose some weight not a ton and I just started drinking a medium iced green tea with 2 Splenda which I have fallen in love with. Do you see a huge difference between Spenda and Stevia?
Hi Jen, thanks so much. I’m glad you are drinking green tea. I prefer stevia to sucralose (Splenda) personally. I like to keep things as natural as possible. I believe there is an animal study suggesting Splenda may alter the gut microbiome in an unfavorable way though it’s still unknown. If it makes no difference I prefer stevia. Actually, Splenda brand makes an excellent stevia product called Splenda Naturals. You can find it on my Amazon influencer page here: https://www.amazon.com/shop/influencer-abc93576
Thank you so much going to def check that out..
You’re welcome!
I’m a borderline diebetic and need to watch my sugar intake. I love Dunkin Donut coffee and it’s pretty much a daily stop for me and hubby. My concern is with their pre-sweetened coffee drinks such as, frozen coffee and lattes, etc. Do you know if DD pre-sweetened these coffee drinks using artificial sugar,natural sugar, or syrups, OR should I just stay away from them?
Hi Penny,
Unless things have changed, DD does not have any sugar free syrups for their sweetened drinks like Starbucks. The only unsweetened flavors are the shots you can add to brewed coffee. Any syrup or swirl flavored drink is fully sweetened. So, I’d recommend steering clear of those if you are concerned about your blood sugar since they don’t provide any nutritional value. Good luck!
Beau partage
Thank you
I love a large iced coffee with 4 hazelnut ‘shots’ no cream with 3 splendas…. Yummy.. And works with my keto.. Down from 260 to 125 in 2 yrs
Good for you! I love the hazelnut shots that add flavor without sugar. 🙂
I do the hazelnut drink but I do add almond milk. Is almond not a good choice for weight loss.
It depends. A little bit of anything should not make a difference. Dairy milk has a significant amount of protein, almond milk has none. Dairy milk has carbs from naturally occurring lactose, almond milk used at Dunkin’ will have added sugar but likely not more than dairy milk. For the amount that goes in coffee, I recommend using what you like.
My favorite sandwich to get at DD is the veggie egg white on the multin grain flatbread. I did not see you mention this bread at all, but I would assume its healthier than eating a white English muffin? Also do you recommend asking for it without the cheese?
Yes, Victoria. I would recommend the veggie egg white sandwich on the multigrain thin over an English muffin. You will save some calories and gain a few grams of fiber. By skipping the cheese you will have fewer calories but also less protein and less calcium, so if you prefer the taste with the cheese, enjoy it 🙂
I’m trying to come up with a 40 calorie (or less) iced coffee option at Dunkin! Can you help?! Do you know how many calories are in each pump of sugar free syrup? Or I guess they call it shots? I normally go to Starbucks but I’m trying to go to new places 🙂
So your best bet is to choose a brewed coffee with a splash of milk and a flavor “shot” that’s about 5 calories. It’s not sweetened. They do not have any sugar free syrups so your sweetening option is basically Splenda unless you bring your own sweetener.
What is the artificial sweeteners DD uses in French vanilla and toasted coconut shots.
DD doesn’t use artificial sweeteners- the shots are unsweetened and swirls are full sugar.
I enjoy the matcha latte at DD. I am now diabetic. How can I order this in a healthy alternative?
Great question! Unfortunately, Dunkin does not offer anything “flavored” without added sugars. The small iced matcha latte with skim milk is probably your best bet with 12 grams of added sugar, that’s 1/2 of the recommended amount of added sugar for a full day in a small. Since the matcha base already has the sugar, it’s there isn’t a way to make the drink sugar free. If you have good blood sugar control and really want this in your life, try to make it a sometimes thing.
If I order a small matcha with almond milk and no sugar will it help me lose wieght?
Whether you will love weight involves looking at your entire diet and lifestyle so one drink isn’t likely to have a significant impact unless you are switching from a much larger sugar laden drink to a small. It may be relevant to note that the match powder used for the latte already has sugar in it vs a green tea bag. Good luck!
Thansk for such a valuable post. keep it up
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