Quick Answer
There are about 560 calories in 2 egg and cheese wraps from Dunkin’ Donuts. Each egg and cheese wrap contains around 280 calories.
Calorie Count for Dunkin’ Donuts Egg and Cheese Wraps
Dunkin’ Donuts egg and cheese wraps are a popular breakfast item. They consist of scrambled eggs, cheese, and sausage or bacon wrapped up in a flour tortilla.
Here are the nutrition facts for Dunkin’s egg and cheese wraps according to the company’s website:
| Item | Calories |
|---|---|
| Egg White & Cheese Wrap | 270 |
| Bacon, Egg & Cheese Wrap | 350 |
| Sausage, Egg & Cheese Wrap | 370 |
| Ham, Egg & Cheese Wrap | 280 |
As you can see, calorie counts range from 270-370 per wrap depending on the variety. The egg white and cheese wrap is the lowest calorie option.
Most Dunkin’ Donuts egg and cheese wraps contain around 280-350 calories each. So two wraps would contain approximately 560-700 calories.
Factors That Affect Calorie Count
There are a few factors that can cause the calorie count to vary slightly between egg and cheese wraps:
Type of Bread/Tortilla
The type of bread or tortilla used in the wrap makes a difference. Options like flour, whole wheat, spinach, or multigrain wraps will have slightly different calorie counts. Flour tortillas tend to be higher in calories than wheat or spinach wraps.
Size of the Wrap
Dunkin’ likely offers wraps in different sizes like regular or large. Larger wraps will have more calories than smaller ones.
Amount of Filling
The amount of egg, cheese, meat, and other fillings in each wrap can vary slightly, affecting the calorie total. More filling means more calories.
Type of Cheese
The nutrition information seems to be based on regular American cheese. Using different cheeses like cheddar or Swiss would alter the calories.
Cooking Method
If the wraps are grilled rather than microwaved, it would add some additional calories due to the oil or butter used to grill them.
Condiments and Extras
Adding sauces, salsa or other condiments like hot sauce or ranch dressing would add more calories to the wrap.
So while the average calorie count is around 280 per egg and cheese wrap, there are many variables that could make an individual wrap’s calorie count differ somewhat from Dunkin’s nutrition info.
Nutritional Profile of Egg and Cheese Wraps
In addition to calories, here is more information on the nutrition profile of Dunkin’s egg and cheese wraps:
Fat
Each wrap contains around 12-18 grams of fat depending on the variety. Much of this comes from the cheese and any meat fillings like bacon or sausage.
Protein
You’ll get 14-18 grams of protein in each wrap. This comes mostly from the eggs, cheese and any meat. Protein helps you stay full and satisfied.
Carbohydrates
Carb content is around 26-36 grams per wrap. This comes from the flour tortilla. Whole wheat wraps would contain more fiber and nutrients than white flour.
Sodium
Sodium levels are quite high ranging from 800-1100 mg per wrap. This is average for a restaurant breakfast sandwich.
Sugar
There are around 1-3 grams of sugar in each egg and cheese wrap. Sugar primarily comes from the tortilla or bread used.
Fiber
Fiber is around 1-2 grams per wrap depending on the type of tortilla. Whole wheat would provide more fiber than white flour.
So in summary, a Dunkin Donuts egg and cheese wrap provides a good amount of protein but is also high in sodium, fat and refined carbs from the white flour tortilla.
How Egg and Cheese Wraps Fit Into a Balanced Diet
Egg and cheese wraps can be part of a healthy diet when consumed in moderation. Here are some tips for balancing them within your daily calorie and nutrition needs:
– Limit yourself to 1 wrap rather than 2 to control calories, fat, and sodium. Or consider ordering just half a wrap.
– Pair your wrap with fruit or low-fat Greek yogurt for a balanced meal with protein, carbs, and nutrients.
– Opt for the egg white and cheese or ham and cheese varieties to cut some calories and fat compared to sausage and bacon options.
– Request a whole wheat tortilla to increase the fiber and nutrients.
– Skip sugary coffee drinks and stick to water or unsweetened tea as your beverage.
– Be mindful of extras like cheese, sauces, salsa and condiments that can drive up sodium and calories.
– Balance your wrap with lighter meals and snacks the rest of the day. Include plenty of vegetables, fruits, whole grains, lean protein and healthy fats.
One Dunkin Donuts egg and cheese wrap can be part of an overall healthy diet when you watch your portions and pair it with nutritious foods the rest of the day. But limiting yourself to just half a wrap or picking healthier fillings and bread can help reduce the calorie, fat and sodium content.
Healthier Homemade Alternatives
If you enjoy egg and cheese wraps but want to lighten them up, consider making your own healthier version at home. Here are some ideas:
– Use a lower carb tortilla like wheat, spinach or sun-dried tomato instead of white flour. Look for at least 5g fiber per tortilla.
– Stuff your wrap with plenty of veggies like mushrooms, onions, peppers, spinach, or tomatoes to increase nutrition.
– Choose leaner proteins like turkey bacon, smoked turkey or chicken sausage instead of regular bacon or sausage.
– Use just egg whites instead of whole eggs to cut cholesterol and fat.
– Go easy on the cheese or swap in a lower fat variety.
– Cook your eggs and meats in a nonstick pan with cooking spray instead of oil or butter.
– Choose avocado, salsa or hummus instead of cheese or sour cream for creaminess.
– Flavor wraps with hot sauce, herbs, spices, mustard or lemon juice instead of sugary condiments.
Making your own egg and cheese wraps gives you control over the ingredients so you can ramp up nutrition and slash calories, fat, and sodium.
Recipes for Healthy Egg and Cheese Wraps
Here are a couple tasty recipes to try whipping up healthier egg and cheese wraps at home:
Turkey Bacon Avocado Egg White Wrap
Ingredients:
– 2 egg whites
– 2 slices turkey bacon
– 1 whole wheat tortilla
– 1⁄4 ripe avocado, sliced
– 1⁄4 cup shredded cheddar cheese
– Salt and pepper to taste
Directions:
1. Cook turkey bacon until crisp. Drain on paper towels and crumble when cool enough to handle.
2. Scramble egg whites in a nonstick skillet until set. Season with salt and pepper.
3. Warm the tortilla in the microwave for 10-15 seconds.
4. Spread the scrambled egg whites down the center of the tortilla. Top with the crumbled turkey bacon, avocado slices and cheddar cheese.
5. Roll up tightly and enjoy!
Veggie Egg White Wrap
Ingredients:
– 2 egg whites
– 1 whole wheat tortilla
– 1⁄4 cup mushrooms, sliced
– 2 tbsp onions, diced
– 1⁄4 cup spinach
– 1⁄4 cup bell pepper, diced
– 1 oz part-skim mozzarella cheese
– Salt and pepper to taste
Directions:
1. Coat a small nonstick skillet with cooking spray and sauté mushrooms, onions, spinach and bell peppers over medium heat until softened, about 5 minutes.
2. In a separate pan, scramble egg whites. Season with salt and pepper.
3. Warm the tortilla in the microwave for 10-15 seconds.
4. Place the egg whites down the center of the tortilla. Top with the sautéed veggies and mozzarella cheese.
5. Roll up and enjoy!
Tips for Reheating Leftover Wraps
Leftover egg and cheese wraps can make a quick and easy meal for breakfast, lunch or dinner. Here are some tips for reheating them:
– Use the microwave to reheat wraps for 30-60 seconds until warm throughout. Be careful not to overheat or they can become rubbery.
– You can also reheat wraps in the oven at 350°F for 5-10 minutes wrapped in foil. Again, don’t over bake.
– For a crisper wrap, reheat in a toaster oven at 325°F for 3-5 minutes. Keep an eye so they don’t burn.
– For a quick stovetop method, heat some cooking spray or oil in a skillet. Add wraps and heat 1-2 minutes per side until warmed through.
– If reheating a chilled wrap straight from the fridge, consider microwaving it for 10-15 seconds first to take the chill off before using another reheating method.
– Let any melty cheeses get to room temp before reheating so they melt evenly, not just in spots.
– For egg or meat fillings that are prone to drying out, consider adding a drizzle of salsa, hot sauce or dressing before reheating.
– Don’t microwave wraps for too long or the tortilla can get gummy. Use microwave intermittently and check frequently.
Reheating leftover egg and cheese wraps is quick and easy. Just be careful not to overdo it or they can become dried out, soggy or rubbery. Use lower heat and shorter times for the best results.
Storing Leftover Wraps
Here are some tips for storing leftover egg and cheese wraps to maintain freshness and quality:
– Let wraps cool completely before storing. Don’t store while still warm.
– Wrap each one individually in plastic wrap, wax paper or foil. This prevents them drying out.
– Place individually wrapped wraps in a resealable plastic bag or airtight container. Press out excess air before sealing.
– Refrigerate leftover wraps for 3-5 days maximum.
– For longer storage, wrap very well and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
– Avoid letting wraps sit at room temperature too long before storing. 2 hours max is ideal.
– Check for soggy or dried out tortillas before reheating. Discard if quality has degraded.
– Monitor for mold if storing more than a couple days. Mold can happen, especially if any fillings leaked.
– Don’t store egg and cheese wraps at warm temperatures or quality and safety diminish quickly. Refrigerate promptly.
With proper storage techniques, leftover egg and cheese wraps from Dunkin Donuts or homemade can last safely for several days in the fridge or months in the freezer.
In Conclusion
Dunkin’ Donuts egg and cheese wraps provide a tasty and convenient breakfast option. Each one contains around 280-350 calories depending on variety. For 2 wraps, you’re looking at approximately 560 calories total. The exact amount can vary based on the bread type, fillings, size and condiments. Egg and cheese wraps can fit into a healthy diet when enjoyed in moderation along with other nutritious foods. Making them at home allows you to control the ingredients and ramp up the nutrition. Wrap and refrigerate or freeze leftovers promptly for safe storage. Reheat carefully later on when ready to enjoy again.
