Order This, Not That: Dunkin' Donuts

You might guess that a sausage, egg and cheese on a bagel is high in fat or a coffee with skim milk is a low-cal choice, but what about muffins, lattes and donuts? When heading to Dunkin' Donuts, one of the country’s favorite coffee stops, we suggest…
You might guess that a sausage, egg and cheese on a bagel is high in fat or a coffee with skim milk is a low-calorie breakfast choice. But what about muffins, lattes and donuts?

When heading to Dunkin' Donuts, one of our country's most popular breakfast and coffee stops, we suggest…

ORDER: Simple foods and coffee drinks

An Egg & Cheese English Muffin or Egg White Veggie Flatbread have less than 300 calories, which is on the lower calorie end of Dunkin' Donut's standard offerings. They do contain about 25% of your daily recommended amount of sodium, however -- keep that in mind if you're watching your sodium intake.

Bagels average 375 calories (a container of light cream cheese will add another 120). Your best bagel bet is a wheat or cinnamon raisin bagel with a side of light cream cheese, but only use half of the cheese. To lighten it up more, consider digging out some of the bread from the inside of the bagel before you spread on the cheese.

For an occasional treat, choose a Glazed or Sugar Raised Donut. Cake-type donuts almost always have more calories (a Chocolate Frosted Cake Donut has an additional 110 calories, 7 grams of fat, and 15 grams of sugar than a Sugar Raised). A smaller donut -- a.k.a. a “Munchkin” -- has about 50 calories and 3 grams of fat each. You might think the smaller, the less impact, but limit the munching to two pieces. Otherwise, you might as well have a donut.

Plain coffee is very low in calories -- a medium cup has 10. If you want more in your cup of Joe, stick to drinks that are under 120 calories such as a small iced coffee with milk and sugar (90 calories and 1 gram of fat), a small Cappuccino (80 calories and 4 grams of fat) or a fat free medium Lite Latte (120 calories).

NOT: Supreme sandwiches, muffins and frozen coffees

The Supreme Omelet & Cheese on a Biscuit has almost 500 calories and 30 grams of fat, including artery-clogging saturated and trans fat.

When it comes to donuts and pastries, it's a sugar-fest! The Coffee Cake Muffin has a whopping 620 calories, 25 grams of fat and 54 grams of sugar - that's more than 10 teaspoons! (Note: There isn't a muffin on the menu under 450 calories -- that’s including reduced-fat options.)

A small, frozen Coolata made with cream has 23 grams of fat, including 0.5 gram trans fat; a large size would have double. Medium lattes -- iced or hot --average 300 calories and 10 grams of fat.

Some stores have added lunch sandwiches to their menus, too. These items vary in calories from 440 to 770 and some contain a whole day’s worth of sodium!

For nutrition information for all their offerings, download Dunkin' Donut's nutrition information.

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