Healthy ordering guide · official data
Healthiest Dunkin' Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Dunkin' by calories, protein and sodium, using Dunkin's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Dunkin' meal with at least 25 g of protein is the Chicken Croissant Sandwich: 590 calories, 28 g of protein and 1,160 mg of sodium.
It also has the least sodium of any filling Dunkin' order of 650 calories or less: 1,160 mg, 50% of the 2,300 mg daily value.
For the most protein in 500 calories or less, order the Turkey Sausage Sandwich on English Muffin: 22 g for 460 calories, with 1,040 mg of sodium.
Build your own Dunkin' order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Bacon, Egg and Cheese on English Muffin | 420 cal | 19 g protein | 900 mg sodium | 4.5 |
| Egg and Cheese on a Plain Bagel | 460 cal | 19 g protein | 1,010 mg sodium | 4.1 |
| Turkey Sausage Sandwich on English Muffin | 460 cal | 22 g protein | 1,040 mg sodium | 4.8 |
| Chicken Biscuit | 460 cal | 21 g protein | 1,080 mg sodium | 4.6 |
| Grilled Cheese | 480 cal | 21 g protein | 1,120 mg sodium | 4.4 |
| Biscuit, Bacon, Egg and Cheese | 490 cal | 17 g protein | 1,210 mg sodium | 3.5 |
| Bacon, Egg and Cheese on Croissant | 520 cal | 19 g protein | 870 mg sodium | 3.7 |
| Bacon, Egg and Cheese on a Plain Bagel | 540 cal | 24 g protein | 1,260 mg sodium | 4.4 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Turkey Sausage Sandwich on English Muffin | 460 cal | 22 g protein | 1,040 mg sodium | 4.8 |
| Chicken Biscuit | 460 cal | 21 g protein | 1,080 mg sodium | 4.6 |
| Grilled Cheese | 480 cal | 21 g protein | 1,120 mg sodium | 4.4 |
| Bacon, Egg and Cheese on English Muffin | 420 cal | 19 g protein | 900 mg sodium | 4.5 |
| Egg and Cheese on a Plain Bagel | 460 cal | 19 g protein | 1,010 mg sodium | 4.1 |
| Biscuit, Bacon, Egg and Cheese | 490 cal | 17 g protein | 1,210 mg sodium | 3.5 |
| Ham & Cheese Croissant Stuffer | 330 cal | 14 g protein | 580 mg sodium | 4.2 |
| Egg and Cheese on English Muffin | 340 cal | 14 g protein | 650 mg sodium | 4.1 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Maple Brown Sugar Breakfast Sandwich | 560 cal | 21 g protein | 770 mg sodium33% DV | 3.8 |
| Bacon, Egg and Cheese on Croissant | 520 cal | 19 g protein | 870 mg sodium38% DV | 3.7 |
| Bacon, Egg and Cheese on English Muffin | 420 cal | 19 g protein | 900 mg sodium39% DV | 4.5 |
| Egg and Cheese on a Plain Bagel | 460 cal | 19 g protein | 1,010 mg sodium44% DV | 4.1 |
| Turkey Sausage Sandwich on English Muffin | 460 cal | 22 g protein | 1,040 mg sodium45% DV | 4.8 |
| Chicken Biscuit | 460 cal | 21 g protein | 1,080 mg sodium47% DV | 4.6 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Double Sausage Breakfast Sandwich | 900 cal | 33 g protein | 1,980 mg sodium | 3.7 |
| Sausage, Egg and Cheese on a Plain Bagel | 680 cal | 26 g protein | 1,500 mg sodium | 3.8 |
| Sourdough Breakfast Sandwich | 630 cal | 30 g protein | 1,300 mg sodium | 4.8 |
| Spam Breakfast Sandwich | 630 cal | 20 g protein | 1,210 mg sodium | 3.2 |
| Chicken Croissant Sandwich | 590 cal | 28 g protein | 1,160 mg sodium | 4.7 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Double Sausage Breakfast Sandwich | 900 cal | 33 g protein | 1,980 mg sodium86% DV | 3.7 |
| Sausage, Egg and Cheese on a Plain Bagel | 680 cal | 26 g protein | 1,500 mg sodium65% DV | 3.8 |
| Sourdough Breakfast Sandwich | 630 cal | 30 g protein | 1,300 mg sodium57% DV | 4.8 |
| Bacon, Egg and Cheese on a Plain Bagel | 540 cal | 24 g protein | 1,260 mg sodium55% DV | 4.4 |
| Spam Breakfast Sandwich | 630 cal | 20 g protein | 1,210 mg sodium53% DV | 3.2 |
Fewest calories
Lighter Breakfast
Breakfast sandwiches, wraps and bites, lightest first.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Hash Browns · 6 Pieces | 110 cal | 1 g protein | 360 mg sodium | 0.9 |
| Egg and Cheese Wake-Up Wrap | 180 cal | 7 g protein | 470 mg sodium | 3.9 |
| Maple Brown Sugar Snackin' Bacon · 8 Pieces | 190 cal | 10 g protein | 500 mg sodium | 5.3 |
| Bacon, Egg and Cheese Wake-Up Wrap | 220 cal | 10 g protein | 590 mg sodium | 4.5 |
| Turkey Sausage Wake Up Wrap | 230 cal | 11 g protein | 660 mg sodium | 4.8 |
| Stuffed Bagel Minis - Plain · 2 Bagel Minis | 240 cal | 7 g protein | 400 mg sodium | 2.9 |
| Avocado Toast | 240 cal | 6 g protein | 530 mg sodium | 2.5 |
| Maple Brown Sugar Wake-Up Wrap | 260 cal | 12 g protein | 490 mg sodium | 4.6 |
Protein in a cup
Protein Drinks
Medium size, most protein first.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Tiramisu Protein Iced Latte | 330 cal | 17 g protein | 210 mg sodium | 5.2 |
| Nutty Pumpkin Protein Iced Latte | 340 cal | 17 g protein | 230 mg sodium | 5.0 |
| Protein Hot Latte | 170 cal | 15 g protein | 140 mg sodium | 8.8 |
| Protein Hot Latte with Sugar Free Vanilla | 170 cal | 15 g protein | 150 mg sodium | 8.8 |
| Protein Iced Latte | 170 cal | 15 g protein | 150 mg sodium | 8.8 |
| Protein Iced Latte with Sugar Free Vanilla | 170 cal | 15 g protein | 150 mg sodium | 8.8 |
| Protein Matcha Hot Latte | 250 cal | 15 g protein | 135 mg sodium | 6.0 |
| Protein Matcha Iced Latte | 250 cal | 15 g protein | 150 mg sodium | 6.0 |
Fewest calories
Lighter Drinks
Medium size, lightest first.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Hot Coffee | 5 cal | 1 g protein | 10 mg sodium | 20.0 |
| Cold Brew Coffee | 5 cal | 0 g protein | 15 mg sodium | 0.0 |
| Iced Coffee | 5 cal | 0 g protein | 15 mg sodium | 0.0 |
| Iced Green Tea Unsweetened | 5 cal | 1 g protein | 10 mg sodium | 20.0 |
| Iced Tea Unsweetened | 5 cal | 0 g protein | 20 mg sodium | 0.0 |
| Americano | 10 cal | 0 g protein | 25 mg sodium | 0.0 |
| Iced Americano | 10 cal | 0 g protein | 30 mg sodium | 0.0 |
| Iced Tea Unsweetened Blueberry Flavored | 10 cal | 0 g protein | 20 mg sodium | 0.0 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: Egg and Cheese Wake-Up Wrap and cold brew | 185 cal | 7 g protein | 485 mg sodium | 3.8 |
| Boston Kreme and a black coffee | 275 cal | 6 g protein | 330 mg sodium | 2.2 |
| Sausage Wake-Up Wrap and hash browns | 390 cal | 11 g protein | 1,050 mg sodium | 2.8 |
| Medium iced coffee with cream and sugar and a glazed donut | 430 cal | 6 g protein | 315 mg sodium | 1.4 |
| Bacon, egg and cheese bagel with a hot coffee | 630 cal | 26 g protein | 1,300 mg sodium | 4.1 |
| Caramel Craze Iced Latte and 5 Munchkins | 710 cal | 16 g protein | 490 mg sodium | 2.3 |
Healthy Dunkin' FAQ
What is the healthiest thing to order at Dunkin'?
The lightest Dunkin' meal with at least 25 g of protein is the Chicken Croissant Sandwich: 590 calories, 28 g of protein and 1,160 mg of sodium. It also has the least sodium of any filling Dunkin' order of 650 calories or less: 1,160 mg, 50% of the 2,300 mg daily value. For the most protein in 500 calories or less, order the Turkey Sausage Sandwich on English Muffin: 22 g for 460 calories, with 1,040 mg of sodium. These picks rank calories, protein and sodium from Dunkin's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Dunkin' under 500 calories?
The Turkey Sausage Sandwich on English Muffin: 22 g of protein for 460 calories, with 1,040 mg of sodium. Close behind: Chicken Biscuit (21 g, 460 calories) and Grilled Cheese (21 g, 480 calories).
How can I make my Dunkin' order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Bacon, Egg and Cheese on English Muffin (420 calories, 19 g), Egg and Cheese on a Plain Bagel (460 calories, 19 g), Turkey Sausage Sandwich on English Muffin (460 calories, 22 g). Go easy on the heaviest: Double Sausage Breakfast Sandwich has 900 calories.
What is the lowest-calorie breakfast at Dunkin'?
The lightest breakfast items include Hash Browns (110 calories, 360 mg of sodium), Egg and Cheese Wake-Up Wrap (180 calories, 470 mg of sodium), Maple Brown Sugar Snackin' Bacon (190 calories, 500 mg of sodium) and Bacon, Egg and Cheese Wake-Up Wrap (220 calories, 590 mg of sodium).
Does Dunkin' have high-protein drinks?
Yes. In a medium size, the most protein is in Tiramisu Protein Iced Latte (17 g of protein, 330 calories), Nutty Pumpkin Protein Iced Latte (17 g of protein, 340 calories), Protein Hot Latte (15 g of protein, 170 calories) and Protein Hot Latte with Sugar Free Vanilla (15 g of protein, 170 calories).
What are the lowest-calorie drinks at Dunkin'?
In a medium size, the lightest drinks include Hot Coffee (5 calories, 10 mg of sodium), Cold Brew Coffee (5 calories, 15 mg of sodium), Iced Coffee (5 calories, 15 mg of sodium) and Iced Green Tea Unsweetened (5 calories, 10 mg of sodium).
Which Dunkin' items are highest in sodium?
Among single main dishes, the saltiest are Double Sausage Breakfast Sandwich (1,980 mg, 86% of the daily value), Sausage, Egg and Cheese on a Plain Bagel (1,500 mg, 65% of the daily value), Sourdough Breakfast Sandwich (1,300 mg, 57% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Dunkin' healthy?
It depends on what you order. 17 of the 26 main dishes in our Dunkin' calculator are 500 calories or less. The example orders in our calculator run from 185 calories (Lighter: Egg and Cheese Wake-Up Wrap and cold brew) to 710 calories (Caramel Craze Iced Latte and 5 Munchkins). The lightest filling meal we found is the Chicken Croissant Sandwich at 590 calories.
Your order, your numbers
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About This Guide
Every number comes from Dunkin's own published nutrition information, as used in our Dunkin' calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.