Dunkin' Donut Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Dunkin' Donut

dunkin' donuts nutrition
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Are donuts your guilty pleasure? If your favorite fast food spot is Dunkin' Donuts, don't worry. Believe it or not, Dunkin' Donuts nutrition isn’t all bad. You can make your trip to Dunkin Donuts healthy...sort of. 

I wouldn’t necessarily recommend regular visits to any fast food restaurant if you want to lose weight. But if you go to Dunkin' Donuts once in a while, you can keep your diet on track by choosing the lowest calorie donut and food choices.

Analyzing the Dunkin' Donut Menu

You're not likely to find truly healthy food at a donut shop, no matter which donut shop you visit. But you can still make better choices. Your best bet is to check the menu online before you go and then choose a small donut with water or black coffee to satisfy your sweet tooth.

If you don't have time to check the restaurant's website, keep in mind that donuts with multiple toppings and creme fillings are most likely to have more calories. And size makes a big difference, too. Some donuts, like the Glazed Stick, are very large. Either split a donut with a friend, or take half home for another day. 

Most Popular Dunkin' Donut Food

Glazed Donut Nutrition Facts
Serving Size 1 Donut
Per Serving% Daily Value*
Calories 260 
Calories from Fat 126 
Total Fat 14g22%
Saturated Fat 6g30%
Cholesterol 0mg0%
Sodium 330mg14%
Carbohydrates 31g10%
Dietary Fiber 1g4%
Sugars 12g 
Protein 3g 
Vitamin A 2% · Vitamin C 0%
Calcium 0% · Iron 6%
*Based on a 2,000 calorie diet

The standard Glazed Donut is a fan favorite at Dunkin Donuts. If this treat is your favorite on the menu, then you won't derail your diet completely when you indulge—unless you are on a low carb diet. The light, sugary treat provides just 260 calories, 31 grams of carbohydrate and 12 grams of sugar.

If you enjoy a donut in the morning or afternoon, try to balance out your diet during the rest of the day by eating foods that are lower in sugar, higher in fiber and provide lean healthy protein. 

Healthiest Options on the Dunkin' Donut Menu

If you love the donuts at this fast food joint (and who doesn't?) you've got plenty of varieties to choose from. Many of the popular donuts have calorie counts in the 300-400 range. But there are some treats that come in a little lower.

  • Apple and Spice Donut: 260 calories
  • Cinnamon Guava Donut: 250 calories
  • Glazed Bavarian Krème Donut: 270 calories
  • Chocolate Frosted Donut: 280 calories
  • Chocolate Frosted Donut with Sprinkles: 290 calories
  • Cocoa Glazed Donut: 260 calories
  • French Cruller: 220 calories
  • Lemon Donut: 260 calories
  • Glazed Donut: 260 calories
  • Jelly Donut: 260 calories
  • Glazed Guava Donut: 280 calories
  • Coconut Drizzle Dulce de Leche Donut: 300 calories
  • Glazed Lemon Donut: 300 calories
  • Guava Burst Donut: 260 calories
  • Maple Frosted Donut: 270 calories
  • Maple Frosted Sprinkles Donut: 290 calories
  • Marble Frosted Donut: 270 calories
  • Spiced Dulce de Leche Donut: 290 calories
  • Strawberry Donut: 280 calories
  • Strawberry Frosted Donut: 280 calories
  • Strawberry Frosted Donut with Sprinkles: 290 calories
  • Vanilla Frosted Donut: 280 calories
  • Vanilla Frosted Sprinkles Donut: 290 calories

And the best healthy Dunkin Donuts nutrition choice for dieters? The Sugar Raised Donut that provides just 230 calories. 

Dunkin' Donut Sandwiches

If you can bypass the donuts, choose a sandwich instead. The calorie counts for some sandwiches are about the same, but you’ll get less sugar and more diet-friendly protein.

  • Egg White Veggie Flatbread: 280 calories
  • Egg and Cheese (on English muffin): 240 calories
  • Ham and Cheese Flatbread: 290 calories
  • Snack ‘n Go Steak Wrap: 210 calories

Remember that the calorie count of your meal is not just about what you eat, but also about how much you eat. If you keep your visit to Dunkin' Donuts healthy, eat a small serving of whatever you love, then walk out the door satisfied.

Dunkin' Donut Drink Nutrition

To order a Dunkin' Donuts healthy drink, your best option is black coffee or water. But there are a few other choices to satisfy your sweet tooth.

  • Unsweetened Iced Tea: 5 calories
  • Sweetened Iced Tea: 80 calories
  • Iced Latte (skim milk): 80 calories
  • Iced Caramel Latte Lite: 80 calories
  • Hot Latte with Almond Milk: 80 calories

Which drinks should you avoid? A Frozen Coffee Coolata has 460 calories and 27 grams of fat.  Or the Butter Pecan Swirl Iced Latte with Whole Milk contains 460 calories and 12 grams of fat.

The Worst Dunkin' Donut Nutrition Choices

So which donuts should you avoid if you want to keep your trip to Dunkin' Donuts healthy? Some of the higher calorie donuts like the Chocolate Coconut Cake Donut provide 550 calories and 39 grams of fat. Other fatty choices include:

  • Bismark: 490 calories
  • Glazed Fritter: 410 calories
  • Glazed Jelly Stick: 480 calories
  • Lemon Stick: 430 calories
  • Peanut Donut: 450 calories
  • Vanilla Frosted Coffee Roll: 400 calories

If you visit Dunkin' Donuts for breakfast, you'll still fare better with a donut, than you will with a breakfast sandwich. Many of the biscuit and egg varieties provide 500 calories or more. The Sausage, Egg & Cheese on Croissant, for example, provides a whopping 650 calories.

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