The Dunkin Power breakfast sandwich is a popular menu item at Dunkin’ restaurants. It features egg whites, a slice of reduced-fat cheddar cheese, turkey sausage, and a multigrain flatbread. With 16g of protein, Dunkin promotes this sandwich as a more nutritious fast food breakfast option. But is the Dunkin Power breakfast sandwich actually good for you? Here is a detailed look at the nutritional breakdown of the Power breakfast sandwich to determine if it lives up to its “power” name.
Calories and Macronutrients
The Dunkin Power breakfast sandwich contains 360 calories, which is moderate for a sandwich but can be high for a breakfast meal. It has 16g of protein, 29g of carbohydrates, and 14g of fat.
The protein comes mainly from the egg whites and turkey sausage, which help you feel full and provide sustained energy. The multigrain flatbread also contains some protein. The 29g of carbohydrates come mainly from the flatbread, providing a quick energy source.
The 14g of fat is on the higher side, with 6g coming from saturated fat from the cheese and sausage. The American Heart Association recommends limiting saturated fat to 13g or less per day, so this one sandwich provides nearly half of the daily recommendation.
Overall the macronutrient balance leans towards more protein and carbohydrates compared to fat, which can help sustain energy levels. But the saturated fat content is a downside.
Vitamins and Minerals
The Power breakfast sandwich provides a number of vitamins and minerals:
– Vitamin A: 10% Daily Value
– Vitamin C: 0%
– Calcium: 15%
– Iron: 15%
– Vitamin D: 6%
– Potassium: 6%
The egg whites and multigrain bread provide vitamin A. The cheese contains calcium. And the turkey sausage and bread supply the iron.
This vitamin and mineral profile is decent, supplying a good amount of immune-boosting vitamin A, bone-building calcium, and energizing iron. But it lacks vitamin C and potassium. Overall, the sandwich provides some micronutrients but is not a vitamin or mineral-rich choice.
Fiber Content
The Power breakfast sandwich contains 4g of fiber, which accounts for 14% of the recommended daily value.
The fiber comes mainly from the multigrain flatbread. The flatbread is made with whole wheat flour, providing more fiber than white flour versions.
4g of fiber is a moderate amount for a single meal. The daily recommendation for fiber is around 25g for women and 38g for men. So the sandwich provides a good fiber boost to start off the day.
Fiber is important for digestive health, blood sugar control, cholesterol levels, and feeding the good bacteria in your gut microbiome. The fiber in the Power breakfast sandwich makes it more filling and promotes good gastrointestinal function.
Sodium Content
The Dunkin Power breakfast sandwich contains 960mg of sodium. This is 40% of the recommended daily limit for sodium, which is 2300mg per day.
The turkey sausage and multigrain flatbread contain the majority of the sodium. Processed meats like sausage tend to be very high in sodium. The flatbread likely also has added salt.
960mg is quite high for a single sandwich. Eating this regularly could easily put you over the recommended sodium limit, which can raise blood pressure in some people. The American Heart Association recommends even lower sodium intake of 1500mg per day for heart health.
Ingredients
Here is the full list of ingredients in the Dunkin Power Breakfast Sandwich:
– Egg Whites
– Reduced-Fat Cheddar Cheese
– Turkey Sausage
– Multigrain Flatbread (Enriched Flour [Wheat Flour, Barley Malted Flour, Wheat Gluten, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Whole Wheat Flour, Contains 2% or less of the Following Ingredients: Yeast, Soybean Oil, Sugar, Salt, Dough Conditioners [Sodium Stearoyl Lactylate, Mono & Diglycerides, Datem, Calcium Sulfate], Vital Wheat Gluten, Extract of Malted Barley & Corn, Cranberries, Oats, Wheat Starch, Sunflower Seeds, Triticale Flakes, Flax Seeds, Sesame Seeds, Brown Rice Flour, Millet, Quinoa, Calcium Propionate & Potassium Sorbate [Preservatives], Poppy Seeds, Corn Meal, Calcium Carbonate, Rye Flakes, Caraway Seeds, Yeast Nutrients [Monocalcium Phosphate, Calcium Sulfate, Ammonium Sulfate], Cellulose Fiber)
The egg whites and turkey sausage are lean sources of protein. The cheese provides calcium and protein. And the multigrain bread contains several whole grains like whole wheat, barley, and oats.
However, the bread also contains dough conditioners and preservatives like sodium stearoyl lactylate, DATEM, and calcium propionate. These processed additives can cause inflammation in some people. The ideal choice would be a 100% whole grain bread without these additives.
Overall, the core ingredients are reasonable, but the multigrain bread contains some less healthy additives.
Portion Size
The Power breakfast sandwich weighs 5.8 oz (164g). This is a good size for a breakfast sandwich. It provides 16g of protein and 4g of fiber to help you feel satiated.
Many fast food breakfast sandwiches weigh in at over 300 or 400 calories, so the 360 calorie count of the Power sandwich is a better choice for keeping portions moderate. The reasonably sized 5.8oz sandwich prevents overeating at breakfast.
Nutritional Pros and Cons
Here are the main pros and cons of the nutrition profile of the Dunkin Power breakfast sandwich:
Pros:
– Good source of protein (16g)
– Contains fiber (4g)
– Provides vitamins A, calcium, and iron
– Reasonable calorie count (360 calories)
– Lean protein from egg whites and turkey sausage
– Portion is not too large
Cons:
– High in saturated fat (6g)
– Very high in sodium (960mg)
– Lacks vitamin C and potassium
– Additives like dough conditioners in bread
– Higher carbohydrates than some breakfast options
Comparison to Other Dunkin’ Breakfast Sandwiches
How does the Power breakfast sandwich compare to other sandwiches on the Dunkin’ menu?
Here is a comparison of the nutrition facts:
| Sandwich | Calories | Fat (g) | Protein (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Egg & Cheese | 350 | 20 | 13 | 1 | 730 |
| Bacon Egg & Cheese | 460 | 28 | 18 | 1 | 930 |
| Sausage Egg & Cheese | 500 | 35 | 21 | 1 | 1130 |
| Power Breakfast Sandwich | 360 | 14 | 16 | 4 | 960 |
The Power breakfast sandwich is lower in calories, fat, and sodium compared to the other sandwich options. It has fewer calories than the Egg & Cheese and nearly 200 fewer calories than the Bacon and Sausage versions. It also has the most fiber by far with 4g versus only 1g in the others.
The protein content is comparable to the other sandwiches. So for a relatively high protein breakfast with fewer calories and fat, the Power sandwich comes out on top compared to others on the Dunkin’ menu. The lower sodium and higher fiber are other advantages.
Is the Power Breakfast Sandwich Healthy Overall?
Based on its nutritional breakdown, is the Dunkin Donuts Power breakfast sandwich a healthy choice? Here is the final verdict:
The Power breakfast sandwich has a mix of healthy and less healthy attributes. On the plus side, it provides lean protein, some vitamins and minerals, and a decent amount of fiber. The reasonable 360 calorie count and moderate portion size are also benefits over the heavier classic sandwiches.
However, the Power sandwich is quite high in saturated fat and extremely high in sodium at nearly an entire day’s worth in just one sandwich. It also contains potentially inflammatory processed ingredients in the multigrain bread.
For a fast food breakfast sandwich, the Power breakfast sandwich is a step above typical options, but it still has nutritional weaknesses that prevent it from being considered a truly healthy choice. The high amounts of sodium and saturated fat are concerning, especially for regular consumption.
Someone looking for a well-balanced healthy breakfast would be better off preparing their own sandwich on 100% whole grain bread with fresh ingredients. Overall, the Dunkin Power breakfast sandwich rates as a moderate choice in the world of fast food breakfast sandwiches. While not the worst option, it still contains several unhealthy attributes. Going with fresh, homemade ingredients would be the healthiest way to start your day.
Healthier Sandwich Options
If you want a breakfast sandwich that is truly healthy and nutritious, here are some modifications you can make:
– Use 100% whole grain, sprouted bread to maximize nutrition and fiber
– Replace sausage with avocado or black beans for healthier fat and fiber
– Substitute swiss cheese for cheddar to reduce saturated fat
– Add tomato, lettuce, onion for vitamins, minerals, and fiber
– Use just 1 whole egg plus 2 egg whites to reduce cholesterol but keep nutrition
– Choose uncured turkey or chicken sausage with no added nitrites or nitrates
– Limit sodium by avoiding added salt in cooking and use herbs to flavor
– Spread mustard or hummus rather than butter or mayo to decrease calories, fat, and sodium
– Bake your own breakfast sandwich in the oven at 350°F for 5-10 minutes to make it warm and crispy
With simple substitutions and fresh ingredients, you can easily create a breakfast sandwich at home that offers the protein, fiber, and nutrients you need to power your day in a healthy way.
Healthiest Ways to Eat Breakfast
While the Power breakfast sandwich has some healthy aspects, overall it is still a processed convenience food. What are truly healthy breakfast options that provide balanced nutrition? Here are some of the healthiest ways to eat breakfast:
– Oatmeal topped with fruit, nuts, milk/yogurt – Provides whole grains, fiber, protein
– Smoked salmon and avocado toast on whole grain bread – Good fats, protein, fiber
– Vegetable omelet with whole eggs and sauteed veggies – Nutritious protein, veggies
– Greek yogurt parfait with fresh fruit and nuts – Protein, calcium, fiber, antioxidants
– Smoothie with fruit, greens, nut butter, chia seeds – Fiber, vitamins, minerals
– Cottage cheese with melon, pineapple, berries – Lean protein, fiber, vitamins
– Peanut butter or almond butter on whole grain toast – Healthy fats, protein, fiber
– Whole grain breakfast bars with fruit and nuts – Nutrients, protein, fiber
– Overnight chia seed pudding with milk and fruit – Fiber, calcium, antioxidants
Focusing your breakfast around whole, minimally processed foods like fruits, veggies, whole grains, nuts, seeds, and lean protein provides steady energy and nutrition to start your day off right. A homemade breakfast sandwich on sprouted whole grain bread can also be a healthy option in moderation.
Conclusion
The Dunkin Power Breakfast sandwich provides a healthier alternative to typical fast food breakfast sandwiches with its egg whites, turkey sausage, and multigrain bread. But it still contains concerning levels of saturated fat and sodium that prevent it from being considered a truly healthy choice.
Making your own breakfast sandwich allows you to control the ingredients and customize it to your nutritional needs. And choosing wholesome breakfasts centered around fiber-rich whole grains, fresh fruit, healthy fats, and quality protein sources like eggs, yogurt, and nuts is the healthiest way to start your day off right.
While convenient, the Dunkin Power sandwich is still a processed food that is high in certain less healthy components. Homemade breakfast meals and snacks prepared from whole food ingredients provide superior nutritional quality and can be simple and quick to make once you get in the routine.
