The protein-forward, easier-to-tolerate picks and the sugary ones to save for a treat, built from Tim Hortons' own published US nutrition and Nishi's transparent GLP-1 scoring lens.
The moveLead with an egg-white wrap or a chicken wrap for the protein, pair it with an Original Blend coffee, an Americano, or a plain latte, and skip the Iced Capp, French Vanilla, and the donut case.
Not affiliated with, sponsored by, or endorsed by Tim Hortons. "Tim Hortons" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Tim Hortons in their official US menu nutrition (timhortons.com US, RBI/Sanity content API), per published serving. US values, not Canadian. Menus change; verify in the restaurant (updated July 2026 (Tim Hortons US live menu nutrition, retrieved 07-23-2026)).
The quick take
Tim Hortons is a coffee-and-baked-goods shop, so ordering it well on a GLP-1 is about steering to the egg-and-wrap breakfast and the unsweetened drinks and treating the donut and Iced Capp side as a treat, not a meal. The best real breakfast is an egg-white wrap: the Egg and Cheese Egg White Wrap is 300 calories with 13 g of protein, and the Steak and Egg White Wrap is 350 calories for 20 g of protein. For a lighter protein hit, Omelette Bites give you 15 g of protein for 210 calories. At lunch the wraps stay strong: a Buffalo Chicken Wrap with grilled strips is 28 g of protein at 378 calories, and a Grilled Chipotle Chicken Wrap is 27 g for 450 calories. The single best GLP-1 drink is black coffee: a large Original Blend is 5 calories, a large Americano is 5, and steeped or unsweetened iced tea is 0. Want milk and some protein, a large Latte is 203 calories for 13 g of protein. The traps are exactly what Tim Hortons is famous for: donuts (a Boston Cream is 290 calories, a Honey Cruller 320), the French Vanilla (a large is 430 calories and 55 g of sugar), and the frozen Iced Capp (a large is 470 calories and 56 g of sugar). Two honest catches even on the good picks: sodium is high on the wraps and sandwiches, running roughly 900 to 1,250 mg, and the egg-white wraps are on the lighter side for protein, 13 to 20 g.
Original Blend Coffee (Large, Black)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.
Buffalo Chicken Wrap (Grilled)Good fit
28 g protein · 378 cal · 35 g carbs · 14 g fat · 2 g fiber
28 g protein · lower fat
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density378 kcalflag if density under 4 and 300 kcal or moreok
Sodium1070 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.
Chicken Caesar WrapGood fit
24 g protein · 376 cal · 34 g carbs · 16 g fat · 2 g fiber
24 g protein · lower fat
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density376 kcalflag if density under 4 and 300 kcal or moreok
Sodium1191 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.
Latte (Large)Good fit
13 g protein · 203 cal · 20 g carbs · 8 g fat · 0 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density203 kcalflag if density under 4 and 300 kcal or moreok
Sodium195 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.
Iced Cappuccino (Large)Good fit
10 g protein · 164 cal · 16 g carbs · 6 g fat · 0 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat32.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density164 kcalflag if density under 4 and 300 kcal or moreok
Sodium154 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 Chipotle Chicken WrapGood fit
27 g protein · 450 cal · 39 g carbs · 21 g fat · 3 g fiber
27 g protein · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium940 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.
Steak & Egg White WrapGood fit
20 g protein · 350 cal · 36 g carbs · 14 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium1200 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.
Bacon Egg White WrapGood fit
19 g protein · 370 cal · 36 g carbs · 17 g fat · 2 g fiber
watch: 1210 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density370 kcalflag if density under 4 and 300 kcal or moreok
Sodium1210 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.
Bagel B.E.L.T. with BaconGood fit
27 g protein · 565 cal · 60 g carbs · 25 g fat · 7 g fiber
watch: 1251 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat39.8% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density565 kcalflag if density under 4 and 300 kcal or moreok
Sodium1251 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 White & Swiss WrapGood fit
20 g protein · 430 cal · 36 g carbs · 23 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.1% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1100 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 & Cheese Egg White WrapGood fit
13 g protein · 300 cal · 36 g carbs · 12 g fat · 1 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium920 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.
Steeped Tea (Large, Unsweetened)Good fit
0 g protein · 0 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 densitynot published by the restaurantstrong at 7.5+, weak under 4not scored
Fatnot published by the restaurantflag over 50% or friednot scored
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion densitynot published by the restaurantflag if density under 4 and 300 kcal or morenot scored
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.
Unsweetened Brewed Iced Tea (Large)Good fit
0 g protein · 0 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 densitynot published by the restaurantstrong at 7.5+, weak under 4not scored
Fatnot published by the restaurantflag over 50% or friednot scored
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion densitynot published by the restaurantflag if density under 4 and 300 kcal or morenot scored
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.
Bacon, Egg & Cheese Croissant Breakfast SandwichLower fit
22 g protein · 542 cal · 32 g carbs · 36 g fat · 1 g fiber
watch: higher fat (59.8% of calories), 1206 mg sodium
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density542 kcalflag if density under 4 and 300 kcal or moreok
Sodium1206 mginformational over 1200 mgshown; does not change the tier
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.
Sausage Egg White WrapLower fit
19 g protein · 490 cal · 37 g carbs · 30 g fat · 2 g fiber
watch: higher fat (55.1% of calories), energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat55.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1090 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 White & Swiss WrapLower fit
21 g protein · 540 cal · 37 g carbs · 35 g fat · 2 g fiber
watch: higher fat (58.3% of calories), energy-dense, low protein
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium980 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 & Cheese Croissant Breakfast SandwichLower fit
16 g protein · 420 cal · 38 g carbs · 23 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.3% of caloriesflag over 50% or friedok
Fiber2 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 moreflagged
Sodium570 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.
Plain BagelLower fit
10 g protein · 290 cal · 58 g carbs · 3 g fat · 3 g fiber
10 g protein · 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
Fat9.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 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.
Boston Cream DonutLower fit
4 g protein · 290 cal · 46 g carbs · 10 g fat · 1 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density1.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat31% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
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 Capp (Large)Lower fit
5 g protein · 470 cal · 59 g carbs · 24 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat46% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density470 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium85 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.
French Vanilla (Large)Lower fit
3 g protein · 430 cal · 72 g carbs · 14 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density0.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat29.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium300 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.
Honey CrullerLower fit
2 g protein · 320 cal · 29 g carbs · 22 g fat · 0 g fiber
watch: higher fat (61.9% of calories), energy-dense, low protein
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density0.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat61.9% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium120 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.
Americano (Large)Not enough data
0 g protein · 5 cal · 1 g carbs · g fat · 0 g fiber
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
Fatnot published by the restaurantflag over 50% or friednot scored
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
Sodium25 mginformational over 1200 mgok
Not enough data. The restaurant does not publish fat for this item, so we do not assign a fit rather than guess. 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 Tim Hortons lists it for the US menu: one wrap, one sandwich, one bagel, one donut, one order of Omelette Bites or hash brown sticks, or one large drink unless noted. Where Tim Hortons does not publish a gram weight, 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 Tim Hortons on a GLP-1?
An egg-white wrap is the lightest real meal: the Egg and Cheese Egg White Wrap is 300 calories with 13 g of protein, and the Steak and Egg White Wrap is 350 calories for 20 g. For a lighter protein hit, Omelette Bites are 15 g of protein for 210 calories.
What's the highest-protein order at Tim Hortons?
The chicken wraps lead: a Buffalo Chicken Wrap with grilled strips is 28 g of protein at 378 calories, and a Grilled Chipotle Chicken Wrap is 27 g for 450 calories. At breakfast, the Steak and Egg White Wrap gives you 20 g for 350 calories.
How do I keep calories down at Tim Hortons?
Order your coffee black: a large Original Blend or a large Americano is 5 calories, and steeped or unsweetened iced tea is 0. Skip the Iced Capp and French Vanilla, and pair an egg-white or chicken wrap with the black coffee instead of a donut.
Is a side of hash browns okay?
In moderation. An order of Mini Hash Brown Sticks is 241 calories, 25 g of carbs, and 250 mg of sodium. It is a lighter side than a bagel, but it is starch, not protein, so pair it with an egg-white wrap or Omelette Bites for the protein.
What should I go easy on at Tim Hortons?
The donuts, the French Vanilla, and the frozen Iced Capp are the traps: a large Iced Capp is 470 calories and 56 g of sugar, and a large French Vanilla is 430 calories and 55 g of sugar. Sodium is also high on the wraps, so keep the drink unsweetened.
Cross-chain picks and head-to-heads, scored the same published way.
