The Donut Whole » Dunkin’ Nutrition Facts (Updated 2022)

Dunkin’ Nutrition Facts (Updated 2022)

Dunkin’ was founded in 1950 as Dunkin’ Donuts and since has become one of the biggest fast-food chains in the U.S, with almost 9,500 locations all around the country. However, just like its competitors, Dunkin’ isn’t precisely praised for serving healthy food.

In this article, we’re going to present you nutrition facts of some of the most popular Dunkin’ items, ranging from bagels and donuts to coffee and refreshers. If you ever wondered what are the lowest-calorie options, this article is just for you!

Nutrition Data of Most Popular Dunkin’ Menu Items

Dunkin’ isn’t the healthiest option if you want to grab a quick lunch, but just how unhealthy are Dunkin’ food and drink items?  For the sake of brevity, we’re only going to include 6 nutritional value categories:

  • Calories
  • Total Fat
  • Total Carbs
  • Fiber
  • Total Sugars
  • Protein

If you want to see nutrition data of the full Dunkin’ menu, you can head to their website. It also includes some additional nutrition facts, including the values of trans fat and saturated fat separately, and values of some vitamins and minerals.

But let’s be honest, you’re not going to Dunkin’ to get your daily value of iron, so it’s not that important for this article. Talking about trans fats, it’s important to know how much of them you’re eating, but according to Dunkin’:

“All of our products contain zero grams of artificial trans fat.”

So, knowing the number of total fats is more than sufficient. Now that we’ve explained ourselves and why we did include some nutrition facts and didn’t include others, we can finally see what’s behind some of the most popular Dunkin’ items:

Avocado Toast

Avocado Toast
Image Credit: eatthis

Last year, in 2021, Dunkin’ introduced its avocado spread, which was advertised as containing just 4 ingredients; avocado, sea salt, black pepper, and lemon juice. Even better, it’s served on a slice of sourdough toast, so let’s see its main nutrition data:

Item Calories Total Fat (g) Total Carbs (g) Fiber (g) Total Sugars (g) Protein (g)
Avocado Toast 240 11 34 6 1 6
Bacon Topped Avocado Toast 290 14 32 5 2 10

Just from taking a quick glance at this table, we can see that it’s likely to be one of the healthiest food options that Dunkin’ has to offer. While there might seem to be a lot of fat, it’s all coming from the avocado instead of unhealthy oils.

Also, both avocado toast types have a minuscule amount of sugar, contain fiber, and an adequate amount of protein. So next time you’re craving a sandwich or a wrap, consider getting an avocado toast instead.

Bagels

dunkin Bagels
Image Credit: nbcnews

Who doesn’t like a good Dunkin’ bagel? While Dunkin’ is known for its donuts, the bagels you can get there are some of the best among fast-food restaurants. So, which one is the healthiest, and which one you should avoid preserving your summer body?

Item Calories Total Fat (g) Total Carbs (g) Fiber (g) Total Sugars (g) Protein (g)
Cinnamon Raisin Bagel 320 1 67 4 13 11
Everything Bagel 340 3 67 5 8 12
Multigrain Bagel 380 8 63 8 8 15
Plain Bagel 300 1 64 4 7 11
Sesame Seed Bagel 350 5 64 5 7 12
White Chedder Bagel Twist 390 8 64 4 7 16

Naturally, bagels are loaded with carbohydrates, but what’s surprising about all bagels is their protein content. Specifically, the white cheddar bagel twist, which contains 16 grams of protein, just enough to be a great pre-workout snack.

However, it contains the most calories, so you should only eat it if you’re serious about bulking up at the gym. Contrarily, if you want to lose weight, you should stick to the plain bagel, which has the least calories.

Donuts

Donuts
Image Credit: mashed

Now, this is the part for which you probably came here in the first place. However, Dunkin’ has dozens of donut types, variations, and flavors, and we can’t include all of them. That’s why we chose 10 donuts that are among the most popular options loved by everyone:

Item Calories Total Fat (g) Total Carbs (g) Fiber (g) Total Sugars (g) Protein (g)
Apple’n Spice Donut 230 10 31 1 10 4
Boston Kreme Donut 270 11 39 1 18 5
Chocolate Frosted Donut 260 11 34 1 13 4
Glazed Chocolate Donut 370 23 41 1 21 4
Glazed Donut 240 11 33 1 13 4
Glazed Stick 470 30 48 1 24 4
Jelly Donut 250 10 36 1 13 4
Powdered Donut 330 20 34 1 14 4
Vanilla Frosted Donut 260 11 34 1 14 4

First things first, nearly every donut at Dunkin’ has the same fiber and protein content, ranging from 1 to 2 grams in fiber, and 4 to 6 grams in protein. However, there were some outliers that we didn’t include in the table.

There was a single donut with over 2 grams of fiber, and that is a Toasted Coconut Donut, containing 3 grams of fiber. If you want to get as much protein in your donut as possible, you have two options; either a Coffee Roll with 7 grams of protein, or a Peanut Donut with 8 grams of protein!

Now we can discuss the donuts that we included in the table. The best pick for those aiming to lose weight is Apple’n Spice Donut, as it has “only” 230 calories thanks to its relatively low added sugar content.

On the flip side, if you don’t want to gain weight, you should avoid Glazed Stick at all costs. It has 24 grams of sugar and 470 calories, which is just mind-boggling for a single donut stick.

When we were choosing which donuts to include, we noticed that all “stick” variations of donuts had nearly twice as many calories as their usual “donut” variations, so that’s something worth keeping in mind during your next visit to Dunkin’.

Coffee

Coffee
Image Credit: dunkindonuts

Finally, let’s move on to drinks. Dunkin’ has basically an endless selection of coffee, including hot, frozen, cappuccino, americano, espresso, latte, and much more, when you consider the ability to customize your order.

As we can’t possibly include every single variation of coffee, we should point out the obvious fact that the more things you put in your coffee (e.g., sweeteners, syrups, caramel, swirl,) the more calories it’ll have.

Additionally, you can avoid extra calories by choosing skim milk and vegan-friendly options including almond milk, oat milk, and coconut milk, instead of whole milk, which has more fats and calories than its alternatives.

Finally, hot and frozen coffees have the same nutritional values, at least for the most part. For whatever reason Dunkin’ likes to include more sodium in its iced coffee than in hot coffee.

Now we can check the nutrition facts of some of the most popular coffee options at Dunkin’:

Item Calories Total Fat (g) Total Carbs (g) Fiber (g) Total Sugars (g) Protein (g)
Americano – Small 5 0 1 0 0 0
Americano – Medium 10 0 2 0 0 0
Americano – Large 10 0 2 0 0 0
Cappuccino with Whole Milk – Small 80 4 7 0 6 4
Cappuccino with Whole Milk – Medium 120 6 10 0 9 6
Cappuccino with Whole Milk – Large 160 8 13 0 12 8
Original Hot Chocolate – Small 220 7 40 2 32 2
Original Hot Chocolate – Medium 330 10 59 2 46 3
Original Hot Chocolate – Large 460 14 82 3 65 4
Original Hot Chocolate – Extra Large 500 15 89 3 71 4
Hot Coffee – Small 5 0 0 0 0 0
Hot Coffee – Medium 5 0 0 0 0 1
Hot Coffee – Large 5 0 0 0 0 1
Hot Coffee – Extra Large 5 0 0 0 0 1
Hot Latte with Whole Milk – Small 120 6 9 0 9 6
Hot Latte with Whole Milk – Medium 170 9 14 0 13 9
Hot Latte with Whole Milk – Large 230 12 19 0 18 12

Naturally, simple coffee and Americano have the least calories, as they’re just black coffee without any additions. On the other hand, original hot chocolate is just a calorie bomb, its extra large size comes with 500 calories.

We also must mention tea. While it’s not coffee, Dunkin’ has many varieties, ranging from chamomile to full leaf green tea. Naturally, all tea varieties have 0 nutritional value, unless you decide to enhance them with milk.

Dunkin’ Refreshers

Dunkin’ Refreshers
Image Credit: popsugar

Finally, if you’re craving a cold drink and are not a fan of frozen coffee, Dunkin’ offers cold drinks called Dunkin Refreshers. They’re made of green tea mixed with flavored fruit concentrate and come with a lot of added vitamins.

All of them don’t contain protein, fats, and fiber, so, let’s just see which flavor has the most, and which has the least calories and total sugars:

Dunkin’ Lemonade Refreshers Calories Total Sugars
Mango Pineapple – Small 160 38
Mango Pineapple – Medium 240 57
Mango Pineapple – Large 360 76
Peach Passion Fruit – Small 160 37
Peach Passion Fruit – Medium 240 56
Peach Passion Fruit – Large 320 74
Strawberry Dragonfruit – Small 160 36
Strawberry Dragonfruit – Medium 230 54
Strawberry Dragonfruit – Large 310 72

Despite flavors being very distinct, all of them have very similar calorie values, and this is the only situation where people calories should just choose whichever flavor they like the most. Neither flavor is a low-carb option, so it’s best to only treat yourself to it once in a while.

Final Words

While Dunkin’ isn’t serving healthy food, there are some options that are better than the others. If you’re conscious about how many calories you’re eating, all we can say is stay away from Dunkin’ original hot chocolate and stick donuts!

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