The protein-forward, easier-to-tolerate picks and the sugary ones to save for a treat, built from Dunkin's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Dunkin'. "Dunkin'" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Dunkin' in their official US Nutrition Guide, per published serving. Menus change; verify in the restaurant (updated July 2026 (Dunkin's Nutrition Guide, last updated 07-08-2026)).
The quick take
Dunkin' is a coffee-and-donut shop, so ordering it well on a GLP-1 is about steering to the egg-based breakfast and the unsweetened drinks and treating the bakery case as a treat, not a meal. The lightest real breakfast is a wake-up wrap: the egg and cheese is 180 calories, and the bacon or turkey-sausage versions add protein for 220 to 230 calories. Want more protein, order an egg-and-cheese on an English muffin (14 to 22 g) rather than a croissant or bagel, which pile on fat and carbs. The single best GLP-1 drink is a Protein Latte, 15 g of protein for a medium at zero added sugar, or just black coffee, cold brew, or an Americano for almost no calories. The traps are exactly what Dunkin' is famous for: donuts (a glazed is 240 calories, mostly sugar), muffins (460 to 590 calories), and the frozen Coolattas and coffee chillers, which run 350 to over 1,000 calories of sugar. Two honest catches even on the good picks: sodium is high on the sandwiches, and the wraps are modest on protein.
Hot Coffee, Black (Medium)Good fit
1 g protein · 5 cal · 0 g carbs · 0 g fat · 0 g fiber
1 g protein · lots of protein for the calories · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density20 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium10 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Protein Latte (Iced, Medium)Good fit
15 g protein · 170 cal · 14 g carbs · 6 g fat · 0 g fiber
15 g protein · lots of protein for the calories · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat31.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium150 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Protein Latte (Hot, Medium)Good fit
15 g protein · 170 cal · 14 g carbs · 6 g fat · 0 g fiber
15 g protein · lots of protein for the calories · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat31.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium140 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage Sandwich on English MuffinGood fit
22 g protein · 460 cal · 39 g carbs · 24 g fat · 1 g fiber
22 g protein · lower fat
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1040 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Sourdough Breakfast SandwichGood fit
30 g protein · 630 cal · 58 g carbs · 31 g fat · 3 g fiber
watch: 1300 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodium1300 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon, Egg and Cheese on English MuffinGood fit
19 g protein · 420 cal · 39 g carbs · 21 g fat · 1 g fiber
19 g protein · lower fat
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium900 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled CheeseGood fit
21 g protein · 480 cal · 54 g carbs · 20 g fat · 3 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg and Cheese on English MuffinGood fit
14 g protein · 340 cal · 38 g carbs · 15 g fat · 1 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat39.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage Wake-Up WrapLower fit
11 g protein · 230 cal · 15 g carbs · 15 g fat · 0 g fiber
watch: higher fat (58.7% of calories)
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.7% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium660 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon, Egg and Cheese Wake-Up WrapLower fit
10 g protein · 220 cal · 15 g carbs · 13 g fat · 0 g fiber
watch: higher fat (53.2% of calories)
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.2% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium590 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg and Cheese Wake-Up WrapLower fit
7 g protein · 180 cal · 14 g carbs · 10 g fat · 0 g fiber
7 g protein · lower fat
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium470 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sausage, Egg and Cheese on English MuffinLower fit
21 g protein · 560 cal · 40 g carbs · 35 g fat · 2 g fiber
watch: higher fat (56.3% of calories), energy-dense, low protein
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1140 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon, Egg and Cheese on CroissantLower fit
19 g protein · 520 cal · 34 g carbs · 34 g fat · 1 g fiber
watch: higher fat (58.8% of calories), energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium870 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Double Sausage Breakfast SandwichLower fit
33 g protein · 900 cal · 70 g carbs · 54 g fat · 5 g fiber
watch: higher fat (54% of calories), energy-dense, low protein, 1980 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1980 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sausage, Egg and Cheese Wake-Up WrapLower fit
10 g protein · 280 cal · 15 g carbs · 20 g fat · 1 g fiber
watch: higher fat (64.3% of calories)
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium690 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon Topped Avocado ToastLower fit
10 g protein · 290 cal · 32 g carbs · 14 g fat · 5 g fiber
10 g protein · 5 g fiber · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat43.4% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg and Cheese on CroissantLower fit
14 g protein · 440 cal · 33 g carbs · 28 g fat · 1 g fiber
watch: higher fat (57.3% of calories), energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium620 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado ToastLower fit
6 g protein · 240 cal · 34 g carbs · 11 g fat · 6 g fiber
6 g protein · 6 g fiber · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.3% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium530 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Glazed DonutLower fit
4 g protein · 240 cal · 33 g carbs · 11 g fat · 1 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density1.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium270 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Blueberry MuffinLower fit
6 g protein · 460 cal · 77 g carbs · 15 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat29.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium390 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Vanilla Bean Coolatta (Medium)Lower fit
7 g protein · 590 cal · 129 g carbs · 4.5 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat6.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium240 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Iced Coffee, Unsweetened (Medium)Lower fit
0 g protein · 5 cal · 0 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cold Brew, Black (Medium)Lower fit
0 g protein · 5 cal · 0 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Iced Americano (Medium)Lower fit
0 g protein · 10 cal · 2 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density10 kcalflag if density under 4 and 300 kcal or moreok
Sodium30 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Dunkin' lists it: one wrap, one sandwich, one piece of toast, one order of hash browns, or one medium drink. Dunkin' does not publish gram weights, so app portion_grams is null by design. Tap "Show the math" on any pick to see exactly how its rating was calculated.
What's the best breakfast at Dunkin' on a GLP-1?
A wake-up wrap is the lightest real meal: the egg and cheese is 180 calories, and the bacon version is 220. For more protein, get an egg-and-cheese on an English muffin (14 to 22 g) instead of a croissant or bagel.
What's the highest-protein drink at Dunkin'?
The Protein Latte is the standout: a medium is 15 g of protein for 170 calories with no added sugar. A large is 20 g. Plain milk-based lattes and cappuccinos give you far less.
How do I keep calories down at Dunkin'?
Order your coffee black, as cold brew, or as an Americano, all about 5 to 10 calories, and skip the swirls and frozen drinks. Pair it with a wake-up wrap or an egg-and-cheese English muffin instead of a donut or muffin.
Is a side of hash browns okay?
Yes, in moderation. A 6-piece order of hash browns is 110 calories, 13 g of carbs, and 360 mg of sodium. It is a lighter side than a bagel, but it is starch, not protein, so pair it with an egg sandwich for the protein.
What should I go easy on at Dunkin'?
The donuts, muffins, and frozen Coolattas and coffee chillers are the traps, running 240 to over 1,000 calories of mostly sugar. Sodium is also high on the breakfast sandwiches, so lean on the wraps and keep the drink unsweetened.
Cross-chain picks and head-to-heads, scored the same published way.
