Restaurants
Lowest calorie Dunkin' orders
The lightest mains, sides, sauces and drinks at Dunkin', sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Dunkin' nutrition.
Dunkin' meals, added up
A lighter meal: 370 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Goddess Dunkin' Wrap | 260 | 15 g | 37 g | 6 g |
| Hash Browns | 110 | 1 g | 13 g | 6 g |
| Total | 370 | 16 g | 50 g | 12 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Kosher Egg and Cheese Wake Up Wrap at 170 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kosher Egg and Cheese Wake Up Wrap | 170 | 7 g | 14 g | 10 g |
| Egg and Cheese Wake-Up Wrap | 180 | 7 g | 14 g | 10 g |
| Kosher Veggie Bacon Wake-Up Wrap | 200 | 8 g | 15 g | 12 g |
| Kosher Veggie Sausage Wake-Up Wrap | 210 | 11 g | 16 g | 11 g |
| Bacon, Egg and Cheese Wake-Up Wrap | 220 | 10 g | 15 g | 13 g |
| Turkey Sausage Wake Up Wrap | 230 | 11 g | 15 g | 15 g |
| Green Goddess Dunkin' Wrap | 260 | 15 g | 37 g | 6 g |
| Golden BBQ Hash Brown Wake Up Wrap | 290 | 10 g | 23 g | 18 g |
| Sausage, Egg and Cheese Wake-Up Wrap | 290 | 10 g | 15 g | 21 g |
| Ham & Cheese Croissant Stuffer | 320 | 13 g | 32 g | 15 g |
| Egg and Cheese on English Muffin | 340 | 14 g | 38 g | 15 g |
| Bacon, Egg and Cheese on English Muffin | 400 | 18 g | 39 g | 19 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Green Goddess Dunkin' Wrap gives 15 g of protein for 260 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Goddess Dunkin' Wrap | 260 | 15 g | 37 g | 6 g |
| Turkey Sausage Sandwich on English Muffin | 470 | 23 g | 39 g | 25 g |
| Sourdough Breakfast Sandwich | 650 | 31 g | 58 g | 32 g |
| Bacon, Egg and Cheese on English Muffin | 400 | 18 g | 39 g | 19 g |
| Bacon, Egg and Cheese on a Plain Bagel | 520 | 23 g | 67 g | 18 g |
| Multigrain Bagel | 380 | 15 g | 63 g | 8 g |
| Sausage, Egg and Cheese on a Plain Bagel | 680 | 26 g | 68 g | 34 g |
| Bacon, Egg and Cheese on Croissant | 500 | 18 g | 34 g | 32 g |
Lightest breakfast
Breakfast items from 240 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Stuffed Bagel Minis - Plain | 240 | 7 g | 32 g | 10 g |
| Stuffed Bagel Minis - Everything | 260 | 8 g | 34 g | 12 g |
| Plain Bagel | 300 | 11 g | 64 g | 1 g |
| Everything Bagel | 340 | 12 g | 67 g | 3 g |
| Sesame Seed Bagel | 350 | 12 g | 64 g | 5 g |
| Multigrain Bagel | 380 | 15 g | 63 g | 8 g |
Lightest drinks
Drinks from 5 kcal. The heaviest drink listed, the Frozen Chocolate - Large, is 890 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hot Coffee - Medium | 5 | 1 g | 0 g | 0 g |
| Iced Coffee - Large | 5 | 1 g | 0 g | 0 g |
| Iced Coffee - Medium | 5 | 0 g | 0 g | 0 g |
| Iced Green Tea Unsweetened - Large | 5 | 1 g | 0 g | 0 g |
| Iced Green Tea Unsweetened - Medium | 5 | 1 g | 0 g | 0 g |
| Iced Tea Unsweetened - Large | 5 | 0 g | 2 g | 0 g |
| Iced Tea Unsweetened - Medium | 5 | 0 g | 1 g | 0 g |
| Juicy Peach Dunkin’ Zero - Small | 10 | 0 g | 6 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 120 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Plain Cream Cheese Spread | 120 | 2 g | 3 g | 12 g |
| Avocado Toast | 240 | 6 g | 34 g | 11 g |
| Glazed Donut | 240 | 4 g | 33 g | 11 g |
| Chocolate Frosted Donut | 260 | 4 g | 34 g | 11 g |
| Maple Frosted Donut | 260 | 4 g | 35 g | 11 g |
| Boston Kreme Donut | 270 | 5 g | 39 g | 11 g |
Dunkin' calorie traps
- Frozen Chocolate - Large: 890 kcal. About 44% of a 2,000 kcal day in one item.
- Sausage Egg and Cheese on Croissant: 720 kcal. About 36% of a 2,000 kcal day in one item.
- Caramel Swirl Frozen Chocolate - Medium: 700 kcal. About 35% of a 2,000 kcal day in one item.
- Frozen Chocolate - Medium: 690 kcal. About 34% of a 2,000 kcal day in one item.
- Sausage, Egg and Cheese on a Plain Bagel: 680 kcal. About 34% of a 2,000 kcal day in one item.
How to order low calorie at Dunkin'
- Start with the lightest mains. The Kosher Egg and Cheese Wake Up Wrap is 170 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Green Goddess Dunkin' Wrap has 15 g of protein for 260 kcal. High-protein meals keep you full for longer on fewer calories.
- Know the heavy hitters. The Frozen Chocolate - Large is 890 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Dunkin' menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Dunkin'’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Dunkin' calorie questions
What is the lowest calorie main at Dunkin'?
The Kosher Egg and Cheese Wake Up Wrap, at 170 kcal with 7 g of protein, is the lightest main in the FatSecret database. Next are the Egg and Cheese Wake-Up Wrap (180 kcal) and the Kosher Veggie Bacon Wake-Up Wrap (200 kcal).
What is the best high-protein, low-calorie order at Dunkin'?
The Green Goddess Dunkin' Wrap: 15 g of protein for 260 kcal. The Turkey Sausage Sandwich on English Muffin is next with 23 g for 470 kcal.
What is the lowest calorie breakfast at Dunkin'?
The Stuffed Bagel Minis - Plain, at 240 kcal with 7 g of protein.
What is the lowest calorie drink at Dunkin'?
The Hot Coffee - Medium, at 5 kcal. Avoid the Frozen Chocolate - Large if you are counting: it is 890 kcal.
What is the highest calorie item at Dunkin'?
The Frozen Chocolate - Large, at 890 kcal, is the heaviest item in the FatSecret database for Dunkin'.