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How Healthy Is My Dunkin’ Order?

March 24, 2025

When it’s part of your morning routine or an afternoon pick-me-up, your Dunkin’ coffee order may have a bigger impact on your health than you think. With options ranging from black coffee to sugar-loaded specialty drinks, some choices pack hidden calories, sugar and fat that can add up fast.

So how healthy is your Dunkin’ order — and are there easy swaps to make it better?

We asked Ulysses Wu, MD, chief epidemiologist for Hartford HealthCare, to weigh in.

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5 Drinks to Look Out For.

1. Butter pecan iced coffee.

It’s one of Dunkin’s most popular orders – but it certainly isn’t the healthiest.

“A medium butter pecan iced coffee has about 300 calories, 19 grams of fat, and 38 grams of sugar,” says Dr. Wu. “It’s a nice treat, but you wouldn’t want it to be your daily coffee order.”

For comparison:

2 cans of soda has 300 calories
3 Musketeers has 40 grams of sugar
A fish filet sandwich has 19 grams of fat

“If you aren’t watching your weight, some of these drinks are fine. But if you are, my rule of thumb is to watch the hidden liquid calories. A black cup of coffee or unadulterated tea is essentially calorie-free, it’s the additives that get you as your drinks essentially become dessert.”

Instead: Try ordering your iced coffee with no sugar, and a single shot of vanilla or caramel syrup instead. You’ll still get all the flavor, with far fewer calories.

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2. Pumpkin spice latte.

It’s not fall, but the pumpkin spice latte is still in style.

“This one might be best left in October,” says Dr. Wu. “A medium has about 300 calories and a shocking 40 grams of sugar.”

Instead: Cut down on sugar and calories by ordering a hot or iced coffee, with a pump of pumpkin and cinnamon on top. You can also choose a lower-calorie milk, like almond or skim, to get all your favorite flavors without the added sugar or cream.

3. Caramel macchiato.

Simple and satisfying, an iced macchiato is made with espresso and cold milk, served over ice.

“A medium contains closer to 200 calories, 10 grams of sugar, and 9 grams of fat,” says Dr. Wu. “The sugar content means it still isn’t a perfect choice, but it’s an improvement.”

Instead: Opt for skim or plant-based milk, and skip the extra syrup for a lighter version. If you like it sweeter, try using a sugar substitute like Stevia.

4. Hot chocolate.

If you’re cutting back on caffeine and choosing hot chocolate instead, you might want to reconsider.

“It’s comforting and warm, but a medium hot chocolate has about 330 calories, 13 grams of fat, and 45 grams of sugar,” says Dr. Wu.

Instead: Try a hot coffee with a splash of almond milk for a heart-healthy alternative.

5. Refresher.

If you’re looking for a quick caffeine boost, these fruity drinks are a summer favorite.

“A medium mango pineapple refresher comes with about 220 calories and 44 grams of sugar – almost as much as a can of soda,” says Dr. Wu. “And while the green tea does provide some antioxidants, any health benefits are quickly outweighed by the sugar.”

Instead: Order an iced green tea with a splash of lemon or fruit juice, for a boost of caffeine with less sugar.

4 Foods to Look Out For.

1. Wake up wrap.

The Dunkin wake-up wrap is a tempting snack for anyone on the move.

“The wake-up wrap combines scrambled eggs with bacon, sausage or turkey sausage, wrapped in a warm tortilla. It typically has between 150-200 calories, largely depending on your protein choice,” says Dr. Wu.

Compared to the average breakfast sandwich, this makes it a relatively healthy choice.

“Just keep an eye on the sodium content – especially if you go for sausage or bacon. It’s also missing fiber, which is an important nutrient to keep you energized in the morning,” Dr. Wu notes.

Instead: Choose turkey sausage to reduce the fat and calorie count. If you’re looking for some extra fiber, ask for a vegetable version, or try it with a whole grain wrap.

2. Maple sugar bacon sandwich.

One of Dunkin’s most popular breakfast foods, the maple sugar bacon sandwich is both sweet and savory.

“This comes with bacon coated in a maple glaze, paired with scrambled eggs and cheese on a croissant. It’s objectively delicious – but it’s also around 600 calories with 30 grams of fat,” says Dr. Wu.

Instead: Try Dunkin’s veggie egg white sandwich on a multigrain thin, which has fewer calories and a lean protein source.

3. Hash browns.

Crispy, golden and delicious, hash browns are the ultimate comfort food.

“A typical order has about 140 calories and 8 grams of fat, without much nutritional value,” Dr. Wu cautions.

Instead: Try Dunkin’s popular egg white bowl, which is packed with protein and vegetables. This makes a great source of fiber and antioxidants, and will keep you feeling satisfied until lunch.

4. Everything bagel toasted with butter.

A toasted everything bagel is always a crowd pleaser, but the calories can add up.

“This typically has around 290 calories and 12 grams of fat, without much fiber or protein,” says Dr. Wu.

Instead: Try a toasted multigrain bagel with light cream cheese – or skip the cream cheese altogether.