Top News

It’s a classic breakfast fav, without all the sugar.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Dunkin’s food menu has an egg and cheese sandwich that dietitians like.
• It’s low in calories, higher in protein and a good source of micronutrients.
• For smarter ordering, watch the added sugar, look for fiber and choose some protein.

Whether you find yourself road trippin’, stuck at an airport terminal, or powering through a day of errands, you might end up near Dunkin’, one of the most popular chains in the country. And while you may have pulled in just for their coffee, a peek at the food menu might have you realizing your stomach is rumbling a bit. That’s because Dunkin’ has more than just coffee and donuts—including a few options dietitians would order themselves.

“Fast food probably shouldn’t be the foundation of someone’s diet, but there are definitely times when it’s convenient, necessary, or simply the best option available,” says Tony Castillo, M.S., RD, LDN.  “The good news is that healthier choices do exist at places like Dunkin’, so people can still make a more balanced choice when they’re on the go.”

When we polled six dietitians to find out what they’d order while at Dunkin’ and they all said the same thing: the Egg & Cheese Sandwich on an English Muffin. Here’s why it was the top pick.

Low in Total Calories

One Dunkin Egg & Cheese Sandwich on an English Muffin contains 340 calories, 15 grams of fat, 38 grams of carbs, 1 gram of dietary fiber, and 14 grams of protein. And the great thing about this sandwich is that it’s pretty simple, all the ingredients are right there in the menu name: the English muffin, egg patty, and slice of American cheese.,

“At 340 calories, this sandwich lands in a reasonable range for a complete breakfast, especially when you consider that you’re getting value for those calories,” shares Bonnie Taub-Dix, RDN. “Some of Dunkin’s meat-oriented offerings, like the Sausage, Egg & Cheese English Muffin, for example, weighs in at 550 calories.”

Christina Chu, MS, RD, CSSD, LDNagrees it’s a smart pick and one that won’t leave you so hungry after polishing it off: “This breakfast item can keep you full until your next meal, without being the highest calorie and saturated fat item on the menu.”

Plus, it’s pretty balanced, giving you a mix of fat, carbs and protein that many of their menu items (yes, we are looking at you, donuts) don’t deliver.

High in Protein

One nutrient that tends to be missing from many plates and bowls at breakfast is protein. This sandwich clocks in at 14 grams of high-quality protein thanks to the egg and cheese.

“Protein is the most satiating macronutrient we have, meaning it helps you feel fuller longer and reduces the likelihood that you’ll be reaching for something less nutritious before lunchtime,” says Taub-Dix. In fact, research shows a protein-rich breakfast can be a useful weight management strategy, helping to curb appetite and lower calorie intake at the following meal.

Alyssa Pacheco, RDagrees and explains that protein helps to keep blood sugar levels stable after eating. “It also alters your hunger and fullness hormones to keep you feeling full for longer,” she says. Studies show pairing protein with carbs reduces post-meal glucose responses, meaning you’re less likely to experience a quick spike or dip afterwards.

Low in Saturated Fat and Sugar

While this sandwich contains 5 grams of saturated fat, which hits one-quarter of your daily limit, it’s actually one of the lower saturated fat options on the menu.

“Many breakfast sandwiches contain processed meats such as sausage or bacon, which can significantly increase saturated fat content. The egg and cheese sandwich skips the meat, helping to keep the saturated fat content low while still giving you that breakfast sandwich flavor and protein that you want,” Pacheco explains.,

Keep in mind, what’s in your sandwich matters as much as what is housing it. “Choosing an English muffin instead of a biscuit or croissant usually keeps the fat content more moderate, which can matter for people who are trying to build a more balanced overall day of eating. That does not mean it is low fat, but it is a smarter pick compared with many heavier breakfast sandwiches,” Castillo chimes in.

It’s also a lower-added-sugar option compared to many other menu items. “Compared to other bakery items that can easily have 15 to 20 grams of added sugars, the egg and cheese sandwich only contains 3 grams of added sugar. Decreasing added sugar can support more stable blood sugar levels and reduce energy crashes later in the day,” adds Pacheco.

Good Source of Micronutrients

This sandwich also contains a handful of vital micronutrients including iron, calcium, vitamin D, and choline.

For starters, it contains about 20% of your daily needs for iron. “Iron is critical for proper oxygen capacity in your blood to be delivered to your cells, allowing them to function properly,” notes Chu.,

It also packs 10 percent of your daily goals for calcium and 6 percent for vitamin D. “These two nutrients work together to support strong, healthy bones and teeth, which becomes increasingly important as we age,” says Laura M. Ali, M.S., RDN. “Calcium also plays a role in maintaining healthy blood pressure and may help reduce the risk of heart disease. Vitamin D helps the body absorb calcium, reduces inflammation, supports bones and teeth, and our immune system.”,

Chu adds that eggs are also a great source of choline too. “For adults, choline is important for cell structure, brain health, and overall metabolism.”

Other Tips for Ordering at Dunkin’

While navigating a fast-food menu can be daunting, dietitians have plenty of advice to make it easier.

• Look for fiber. Yasi Ansari, MS, RDN, CSSD recommends aiming for 4-5 grams of fiber per meal to support digestion and help minimize blood sugar swings. High-fiber picks at Dunkin include the Avocado Toast, packing 6 grams, or the multi-grain bagel, containing 8 grams.
• Choose at least two food groups. For balance, Ansari recommends choosing at least two food groups, such as a combo of carbs with protein and/or fat, when picking out meals or snacks. Dunkin’ options that fit the bill are the Wake-Up Wrap, Sourdough Breakfast Sandwich, or Stuffed Bagel Bites.
• Opt for unsweetened flavors over full-sugar sweeteners. “Dunkin’ is one of the few fast food chains that offer unsweetened flavor shots instead of only zero-sugar options. This is a great way to add flavor to your coffee, without additional calories or artificial sweeteners,” says Chu.
• Don’t forget the protein. Say you do go for that donut—don’t forget the protein for energy balance. Chu suggests ordering either the medium protein latte that offers 16 grams of protein or a medium latte made with skim milk that will offer around 9 grams.

Our Expert Take

While fast food shouldn’t be your daily go-to for meals or snacks, sometimes it’s the only option for miles. The upside? Dunkin’ has a few healthy, dietitian-approved options to choose from. All six dietitians we spoke to agreed on their favorite Dunkin’ order: the Egg & Cheese Sandwich on an English Muffin. It’s lower in calories, saturated fat and added sugar compared to other menu items, plus it packs protein and provides a few key micronutrients. Dietitians offer up other tips to keep in mind when placing an order at Dunkin. They recommend looking for something that contains 4 to 5 grams of fiber, choosing at least two food groups for balance, opting for unsweetened flavors over sugar-laden sweeteners, and remembering protein – even when you’re ordering a donut.