Know Before You Go: Dunkin' Donuts

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America Runs on Dunkin’ seems to be a pretty accurate slogan for the multi-million dollar company, especially here on the East Coast. Let’s face it, everybody loves Dunkin'! If you frequent Dunkin' Donuts it is important to know exactly what you are consuming. For example, did you know that a small vanilla bean coffee coolatta packs in 420 calories and 87 grams of sugar?! Don’t worry, I’m not going to tell you that you have to give up your Dunkin', I’m simply sharing this information to inform you so that you can begin to make educated choices. Below is a list of the best and worst options on Dunkin' Donut's menu, including runners up in each category.

Drumroll please…

DONUTS
Best Option: Cinnamon Guava Donut - 250 calories - 14 grams of fat - 8 grams of sugar
Runner Up: Glazed Donut - 260 calories - 20 grams of fat and 12 grams of sugar
Worst Option: Chocolate Coconut Cake Donut - 550 calories - 39 grams of fat - 22 grams of sugar
Runner Up: Blueberry Crumb Donut - 500 calories - 18 grams of fat - 52 grams of sugar

MUFFINS
Best Option: Reduced Fat Blueberry Muffin - 410 calories - 10 grams of fat - 40 grams of sugar Runner Up: Honey Bran Muffin - 440 calories - 13 grams of fat - 40 grams of sugar
Worst Option: Coffee Cake Muffin - 590 calories - 24 grams of fat - 51 grams of sugar
Runner Up: Chocolate Chip Muffin - 550 calories - 21 grams of fat - 50 grams of sugar

FROZEN/ICED COFFEE  Worst Option: Large Frozen Caramel Coffee Coolatta with Cream - 990 calories - 47 grams of fat - 130 grams of sugar Runner Up: Virtually all coolattas made with cream - see HERE Best Option: Unsweetened Coffee (no flavors, no dairy) Runner Up: Unsweetened Iced Coffee with Almond Milk

BREAKFAST SANDWICHES
Best Option: Egg White Veggie Wake-Up Wrap - 150 calories - 7 grams of fat - 9 grams protein Runner Up: Egg & Cheese Wake-Up Wrap - 150 calories - 8 grams of fat - 7 grams of protein Worst Option: Sausage, Egg and Cheese (all varieties) - 650 calories - 44 grams of fat - 1210 mg sodium (almost one day's recommended amount of sodium)
Runner Up: Chicken Biscuit Sandwich - 540 calories - 28 grams of fat - 1380 mg sodium 

BAGELS (not including toppings)
Best Option: Whole Wheat Bagel - 320 calories - 2 grams of fat - 7 grams of fiber
Runner Up: Multigran Bagel - 350 calories - 7 grams of fat - 8 grams of fiber
Worst Option: Salt Bagel - 310  calories - 1 gram of fat -3380 mg of sodium (AHH!)
Runner Up: Pepper Jack Supreme Bagel - 410 calories - 8 grams of fat - 840 mg sodium

BAKERY SANDWICHES
Best Option: Snack ‘n Go Steak Wrap - 210 calories - 11 grams of fat - 430 mg sodium
Runner Up: Ham and Cheese Flatbread - 290 calories - 8 grams of fat - 950 mg sodium
Worst Option: Tuna Melt on a Croissant - 680 calories - 47 grams of fat - 1010 mg sodium
Runner Up: Bacon Ranch Chicken Sandwich - 660 calories - 27 grams of fat - 1620 mg sodium

DD SMART  Dunkin' Donuts has a menu of options that they consider healthy and/or under 400 calories. Items that make this list are “reduced in calories, fat, saturated fat, sugar or sodium by at least 25% compared to a base product or other appropriate reference product and/or contain an ingredient or nutrient that is nutritionally beneficial.” To see the DD Smart menu on their website click HERE.

To see the entire nutritional menu found on the Dunkin' Donut's website click HERE.