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Macro-Friendly Dunkin’ Donuts Options

published: April 25, 2023

updated: December 23, 2023

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Dunkin Donuts is my go-to spot for coffee on the go. Although I do enjoy Starbucks every now and then, if I had my choice between the two, I’m likely going to DD.

Since I enjoy having a coffee and/or breakfast out every so often and I follow a macro-balanced approach to nutrition, I am always looking for the most macro-friendly Dunkin Donut options, which is exactly what I plan to share with you in this article.

If you enjoy Dunkin coffee and food, save this article for the next time you want to hit up the drive-thru without maxing out your daily macros. I’m going to share drinks as well as food options!


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How to Make Healthy Choices At Dunkin Donuts

Before I share my top macro-friendly DD selections, I want to first help to educate you on what to look for so that you can feel empowered to make healthier choices for yourself.

When it comes to coffees and other beverages served at Dunkin, we should be looking for options that are minimal in ingredients, don’t contain toppings or extras, and use lower-calorie options like sugar-free sweeteners and low-fat milk.

A plain cup of coffee is just about as macro-friendly as you can get with only about 5 calories per serving. However, most of us aren’t drinking black coffee - we like to spice things up! And that’s perfectly fine. Some days we might want to spring for the regular version of our favorite DD drinks, and other days, we might opt to make a few healthy swaps like the following:

  • Swap out whole milk for skim milk, almond milk, or oat milk
  • Ask for a flavor shot instead of a flavor swirl
  • Ask for fewer pumps of flavored syrups
  • Swap regular syrups for sugar-free options
  • Order a smaller cup (ex. Small vs large)

When it comes to food selections, what makes a food “macro-friendly” is the ratio of protein to carbs and fats. In general, we like to see a food or meal that has a relatively high protein content and a balanced carb and fat content. So, as sad as it is, a donut is not likely to make the list! Of course, donuts can still fit your macros if you choose, but there are certainly some more balanced options that will leave you with plenty of space to enjoy your meals all day. 

Macro-Friendly Dunkin Donuts Drinks

Below are a handful of macro-friendly Dunkin Donuts drink orders that you can grab when you’re leaning towards hitting your macros consistently. The first few drinks orders are straightforward and don’t require any swaps or subs. For the ones that do, I’ll tell you exactly how to order them.

1. Medium Hot Coffee with Flavor Shot + Almond Milk

Macros

35 calories

1g protein

6g carbs

.5g fat


2. Medium Hot Americano

Macros

10 calories

0g protein

2g carbs

0g fat


3. Small Latte with Flavor Shot + Non-Fat Milk

Macros

80 calories

6g protein

11g carbs

0g fat


4. Medium Iced Coffee with Flavor Shot + Whole Milk

Macros

50 calories

2g protein

6g carbs

1.5g fat


5. Small Iced Machiatto with Non-Fat Milk

Macros

50 calories

4g protein

8g carbs

0g fat


6. Medium “Nutella” Cold Brew

How to order:

  • Medium cold brew
  • Add 1 mocha swirl
  • Add 2 hazelnut flavor shots
  • Add 1 Splenda
Macros

60 calories

1g protein

12g carbs

0g fat


7. Medium Peppermint Mocha Iced Coffee

How to order:

  • Medium iced coffee
  • Add almond milk
  • Add 2 peppermint mocha swirls
Macros

145 calories

2g protein

28g carbs

0.5g fat


8. Medium Iced Sugar Cookie Latte

How to order:

  • Medium iced latte with coconut milk
  • Add 1 brown sugar swirl
  • Add 1 vanilla flavor shot
  • Add 1 Splenda
Macros

105 calories

2g protein

15g carbs

4.5g fat


9. Medium Samoa Cold Brew

How to Order:

  • Medium cold brew
  • Add skim milk
  • Add 2 caramel flavor shots
  • Add 2 coconut flavor shots

10. Medium Caramel Iced Cappuccino

How to order:

  • Medium cappuccino with skim milk
  • Add 1 caramel swirl
  • Add 1 Splenda
  • Add caramel drizzle
Macros

145 calories

7g protein

23g carbs

1g fat


11. Medium Vanilla Sweet Cream Cold Brew

How to order:

  • Medium cold brew
  • Add skim milk
  • Add 2 vanilla flavor shots
  • Add 1 Spendla
  • Add sweet cold foam
Macros

100 calories

3g protein

14g carbs

3g fat


12. Medium Pumpkin Spice Latte

How to order:

  • Medium latte with coconut milk
  • Add 1 pumpkin spice swirl
  • Add 1 Splenda
  • Ask for cinnamon on top

Macro-Friendly Dunkin Donuts Foods

Sometimes we need a little more than just a coffee to get us through the day. In these cases, it’s nice to have a few macro-friendly DD options on hand to make a healthy choice - there isn’t a ton, to be completely honest. But here are some of my top choices:

1. Turkey Sausage Wake Up Wrap

Macros

240 calories

11g protein

15g carbs

15g fat


2. Turkey Sausage Egg & Cheese on an English muffin

Macros

470 calories

23g protein

39g carbs

25g fat


3. Tomato Pesto Grilled Cheese

Macros

520 calories

20g protein

60g carbs

22g fat


4. Bacon Wake-Up Wrap

Macros

220 calories

10g protein

15g carbs

13g fat


5. Stuffed Bagel Minis

Macros

240 calories

7g protein

32g carbs

7g fat

*We have a delicious, homemade macro-friendly bagel bite that you can try at home!

Wrapping Up Healthy Dunkin Donut Choices

I love sharing that we do not need to take an all-or-nothing approach to our fitness and nutrition goals - there’s a sweet spot in there that includes enjoying the foods we love in moderation and make healthier choices and swaps to stay on track.

My goal for this article is to help you understand and know which choices at Dunkin Donuts are going to give you the most bang for your buck from a macros perspective. When you know the basics of what to order, you can go ahead and come up with your own flavor combinations!

To get started, we have a free library of recipes that are macro friendly. If you want access to our full library of exclusive recipes, weekly meal plans, and training programs, you can sign up for our exclusive membership. In the meantime, don’t forget to join our community of like-minded women.

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About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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