You can grab a relatively healthy breakfast at Dunkin Donuts. Just be aware that as with any other fast food option, sodium will be a concern. Navigating their menu can take some effort, so we did the work for you.
Looking for their “DDSMART” logo is a good tool to use when looking at their menu.

Foods and Beverages with the DDSMART® logo are:
• Reduced in calories, fat, saturated fat, sugar or sodium by at least 25% compared to a base product or other appropriate reference product
• Contain an ingredient or nutrient that is nutritionally beneficial.

According to their website, there are some techniques you can use to have a lower calorie option.

“Make these SMART SWAPS to cut calories:
English Muffin for a Plain Bagel: Cut 170 calories
English Muffin for a Croissant: Cut 170 calories
Ham for Sausage: Cut 185 calories
Reduced Fat Cheddar for American Cheese: Cut 15 calories

The following are based on a Medium Beverage Size
Splenda® for Sugar:  Hot / Iced Coffee: Cut 85-95 calories
Splenda® for a Pre-sweetened Iced Tea: Cut 75-90 calories
Whole Milk for Cream: Hot / Iced Coffee: Cut 50-60 calories
Skim Milk for Cream: Hot / Iced Coffee: Cut 65-70 calories
Skim Milk for Whole Milk: Hot / Iced Latte: Cut 70 calories
Whole Milk for Cream: FROZEN COFFEE COOLATTA®: Cut 240 calories*
(*Cut 160 calories where 16 ounce medium size beverages are sold)
Skim Milk (No Whip) for Cream: FROZEN COFFEE COOLATTA®: Cut 350 calories*
(*Cut 250 calories where 16 ounce medium size beverages are sold)
Enjoy a Flavor Shot instead of Swirl Syrup Flavor in your Coffee or Latte – they are unsweetened and sugar free.”

Some of your best bets at Dunkin Donuts include:
Egg White Veggie Flatbread
(At least 25% reduced in: Calories, Saturated fat, Fat, Sugar & Sodium compared to Sausage Egg & Cheese on Croissant)
280 Cals
9g Fat
4.5g Sat fat
0g Trans fat
20mg Cholesterol
690mg Sodium
33g Carb.
4g Fiber
3g Sugar
15g Protein

Egg & Cheese on English Muffin
(At least 25% reduced in: Calories, Saturated fat, Fat, Sugar & Sodium compared to Sausage Egg & Cheese on Croissant)
240 Cals
7g Fat
3.5g Sat fat
0g Trans fat
70mg Cholesterol
490mg Sodium
32g Carb.
7g Fiber
2g Sugar
12g Protein

Ham, Egg & Cheese on English Muffin
(At least 25% reduced in: Calories, Saturated fat, Fat & Sugar compared to Sausage Egg & Cheese on Croissant)
280 Cals
8g Fat
3.5g Sat fat
0g Trans fat
95mg Cholesterol
770mg Sodium
34g Carb.
7g Fiber
3g Sugar
17g Protein

Turkey Sausage Wake-Up Wrap
(At least 25% reduced in: Fat, Saturated Fat, and Sugar compared to our Sausage, Egg, and Cheese Wake Up Wrap)
210 Cals
11g Fat
4g Sat fat
0g Trans fat
55mg Cholesterol
550mg Sodium
14g Carb.
1g Fiber
0g Sugar
13g Protein

Keep in mind that we would rarely suggest opting for a donut, but if you must, then your best bet at Dunkin Donuts would be the Sugar Raised Donut. As it is their lowest calorie option, but still full of empty calories.
Sugar Raised Donut
230 Cals
14g Fat
6g Sat fat
0g Trans fat
0mg Cholesterol
330mg Sodium
22g Carb.
1g Fiber
4g Sugar
3g Protein

Be sure to stick to regular black coffee (or iced black coffee) and add your own milk and sweeteners to have control. Stay away from their sugary frozen beverages. For example, the Large Frozen Caramel Coffee Coolata with Cream has 990 Calories! That includes a whopping 130g of sugar and 47g of fat!

Bookmark Dunkin Donuts’ nutrition information for future reference.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

5 Unexpected Nutrients to Optimize Your Immune System

5 Unexpected Nutrients To Optimize Your Immune System by Carlie Saint-Laurent Beaucejour, MS, RD, LDN The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can...

read more

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans