Fast Food Nutrition

Reviewed here: McDonald’s, Burger King, Starbucks, Subway, Dunkin’ Donuts, Chipotle, Taco Bell.
We’ve all been there: you are leaving a meeting and driving back to the office in the middle of the afternoon, and you’re low on energy and realize you haven’t eaten lunch. There’s a McDonald’s on the way home. And a Wendy’s.And a Domino’s.

Fast Food Nutrition

Fast Food Nutrition

At first you discard the idea, because you know the health risks involved in eating too much junk food. But, in the end you convince yourself there has to be something “lighter” on the menu that fits into your heath goals. So you go ahead and pull through the drive-thru.



You see a picture of a salad, but you know if won’t fill you up. Right next it, you see a deal on the double cheeseburger menu, and your mouth waters. The salad looks pretty sad next to that juicy double cheeseburger.

You know you probably shouldn’t, go for it, but you feel like you don’t really have a choice if you want to eat at all. Ok. You go ahead and order, but you’ll ask for it without the special sauce you know is loaded with calories.

Yes, few people can say they haven’t been there. While fast food satisfies our hunger in the moment, we usually don’t feel very good about it afterwards.

Can you eat healthy at a fast food restaurant? Are there items you should avoid at all costs? Which one has the healthiest options?

In this article we take a closer look at the menus of some of the most popular fast foods restaurants and highlight some the most dangerous and the healthiest options to give you the tools to decide what to eat.

McDonald’s® Nutrition

McDonald’s is the biggest name in the game when it comes to fast food hamburgers. It’s hard to see a yellow “M” without thinking about the double arches. Have you ever taken time to look at the menu before? Below are some of the most popular McDonald’s menu items with some of the main menu items.

 

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
BUGERS & SANDWICHES
Hamburger 100 g 250 80 9 3,5 0,5 31 2 6 12
Cheeseburger 114 g 300 110 12 6 0,5 33 2 6 15
Double Cheeseburger 165 g 440 210 23 11 1,5 34 2 7 25
McDouble 151 g 390 170 19 8 1 33 2 7 22
Quarter Pounder 169 g 410 170 19 7 1 37 2 8 24
Quarter Pounder with Cheese 198 g 510 230 26 12 1,5 40 3 9 29
Double Quarter Pounder with Cheese 279 g 740 380 42 19 2,5 40 3 9 48
Big Mac 214 g 540 260 29 10 1,5 45 3 9 25
Big N’ Tasty with Cheese 220 g 510 250 28 11 1,5 38 3 8 27
Angus Bacon & Cheese 291 g 790 350 39 17 2 63 4 13 45
Filet-O-Fish 142 g 380 170 18 3,5 0 38 2 5 15
McChicken 143 g 360 150 16 3 0 40 2 5 14
McRib 209 g 500 240 26 10 0 44 3 11 22
Premium Grilled Chicken Classic Sandwich 226 g 420 90 10 2 0 51 3 11 32
Premium Crispy Chicken Classic Sandwich 230 g 530 180 20 3,5 0 59 3 12 28
Mac Snack Wrap 126 g 330 170 19 7 1 26 1 3 15

 

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
DESSERTS
Fruit ‘n Yogurt Parfait (7 oz) 149 g 160 20 2 1 0 31 1 21 4
Hot Fudge Sundae 179 g 330 90 10 7 0 54 2 48 8
McFlurry with M&M’S Candies (12 fl oz cup) 348 g 620 180 20 12 1 96 1 85 14
BREAKFAST
Egg McMuffin 137 g 300 110 12 5 0 30 2 3 18
Bacon, Egg & Cheese Biscuit 154 g 480 240 27 12 0 43 3 4 15
Sausage Biscuit with Egg 177 g 570 330 37 15 0 42 3 3 18
Sausage, Egg & Cheese McGriddles 201 g 560 290 32 12 0 48 2 15 20
Sausage McGriddles 141 g 420 200 22 8 0 44 2 15 11
Big Breakfast 283 g 800 470 52 18 0 56 4 3 28
Deluxe Breakfast w/o Syrup & Margarine 434 g 1150 540 60 20 0 116 7 17 36
SALADS
Premium Southwest Salad with Grilled Chicken 350 g 320 80 9 3 0 30 6 11 30
Premium Southwest Salad with Crispy Chicken 353 g 430 180 20 4 0 38 6 12 26
Creamy Ranch Sauce 43 g 200 200 22 3,5 0 2 0 1 0
Tangy Honey Mustard Sauce 43 g 70 20 2,5 0 0 13 0 9 1
FRIES AND DRINKS
Large French Fries 154 g 500 220 25 3,5 0 63 6 0 6
Small French Fries 71 g 230 100 11 1,5 0 29 3 0 3
Coca-Cola Classic (Medium) 21 fl oz 210 0 0 0 0 58 0 58 0
Sprite (Medium) 21 fl oz 210 0 0 0 0 56 0 56 0

At first glance, this table can be quite overwhelming. While most of us have a general idea of how to understand calories, the rest of the information could seem like a lot. So, to understand, let’s look at a few items a little more closely in the format we are most familiar with: the nutrition label.

The Double Quarter Pounder With Cheese look like this:

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Ok, so this McDonald’s sandwich alone has 740 calories, almost half of the 2000 calories an average person needs. Additionally, you eat almost all of the % daily value of saturated fat (95%), and 60% of the % daily value of sodium. It also has 2.5g of trans fat, which should be eliminated from the diet, if possible.

Most people don’t get just the burger; they also get fries and a soda. A large order of fries adds 500 calories and 3.5g of fat (another 13%), and a medium coke adds another 210 calories. (More about Coke nutrition facts)

This puts the person eating this menu at 1000 calories, and past the % daily value for saturated fat. If you make the same choice, in just one sitting, you have eaten half of your daily allowance of calories, 130% of your daily allowance for saturated fat and over 70% of your daily allowance for sodium. Not to mention 52% of our daily allowance of cholesterol (keep in mind that the percentages are based on outdated information, but it does give us an idea of what we are putting into our body).

So, let’s assume we want to make the better choice and pick a salad. So we go for the McDonald’s Premium Southwest Salad with grilled (rather than crispy) chicken. The salad itself looks better at first glance: 320 calories, and only 3g saturated fat (15%). However, we are still consuming 23% of our daily allowance of cholesterol, and a whopping 42% of our daily allowance of sodium.

images 4That may be really confusing… it’s just a salad with grilled chicken! Often the seasoning used to intensify the taste of the chicken is chock full of sodium.

Keep in mind that this doesn’t include the dressing, so unless you like your salad dry, you’ll probably ask for some ranch dressing. The serving of ranch dressing is 200 calories, all of which are from fat, and delivers an additional 320mg of sodium (14%).

Trying to eat healthy, you’ve consumed over half of your daily allowance of sodium, and over 500 calories on a salad (with water to drink), which, for most people, isn’t necessarily enough to keep them full until their next meal.

The honey mustard sauce looks better for your salad. It’s only 70 calories, has only 2.5g of fat, and only 170mg (7%) of your % daily value of sodium.

images 3.png,,,There are ways to make healthier choices at McDonald’s, but you have to familiarize yourself with nutritional information. Of course, we haven’t looked at the ingredients in this article, which is a whole different discussion.

Taco Bell® Nutrition

Taco Bell has a huge menu, and some of the things go in and out seasonally, or vary by location. Here we have included most of the more traditional menu items for your reference, and we will discuss some of the items highlighted in yellow.

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
BURRITOS
1/2 Ib. Cheesy Potato Burrito 248 g 530 230 25 8 0,5 57 7 5 19
1/2 Ib. Nacho Crunch Burrito 234 g 520 230 25 8 0,5 54 6 5 19
7-Layer Burrito 283 g 510 160 18 6 0 68 12 5 18
Bean Burrito 198 g 370 90 10 3,5 0 55 11 3 14
Beefy 5-Layer Burrito 248 g 550 190 22 8 0,5 69 9 6 20
Burrito Supreme – Beef 248 g 420 140 15 7 0 52 9 5 17
Burrito Supreme – Chicken 248 g 390 110 12 5 0 51 7 5 21
Burrito Supreme – Steak 248 g 380 110 12 5 0 51 7 5 18
Cheesy Bean and Rice Burrito 227 g 480 190 21 5 0 60 8 5 13
Cheesy Double Beef Burrito 227 g 470 180 20 6 0,5 54 6 4 18
Chili Cheese Burrito 156 g 370 150 16 8 0,5 40 4 3 16
Fresco Bean Burrito 213 g 340 70 8 2,5 0 56 11 4 12
Grilled Chicken Burrito 177 g 440 180 20 5 0 48 3 3 16
Grilled Stuft Burrito – Beef 325 g 700 270 30 10 1 79 12 6 27
Grilled Stuft Burrito – Chicken 325 g 650 210 24 7 0 77 9 5 34
Grilled Stuft Burrito – Steak 325 g 640 220 24 8 0 76 9 6 28
Fresco Burrito Supreme – Chicken 241 g 340 70 8 2,5 0 50 8 4 18
Volcano Burrito 303 g 800 380 42 12 1 81 8 6 24
CHALUPAS
Chalupa Baja – Beef 153 g 410 240 26 5 0,5 31 5 4 13
Chalupa Baja – Chicken 153 g 390 210 23 4 0 29 3 4 16
Chalupa Baja – Steak 153 g 380 210 23 4 0 29 3 4 13
Chalupa Nacho Cheese – Beef 153 g 370 190 22 3,5 0 31 4 4 12
Chalupa Nacho Cheese – Chicken 153 g 340 160 18 2 0 30 3 4 15
Chalupa Supreme – Beef 153 g 370 190 21 5 0,5 31 4 4 13
Chalupa Supreme – Chicken 153 g 350 160 18 4 0 30 3 4 17
Chalupa Supreme – Steak 153 g 340 170 18 4 0 29 3 4 14

 

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
GORDITAS
Gordita Baja – Beef 153 g 340 160 18 5 0 30 4 6 13
Gordita Baja – Chicken 153 g 320 130 15 3,5 0 29 3 6 16
Gordita Baja – Steak 153 g 310 140 15 3,5 0 28 3 6 14
Gordita Nacho Cheese – Chicken 153 g 270 90 10 1,5 0 30 2 6 15
Gordita Nacho Cheese – Steak 153 g 260 100 11 2 0 29 2 6 12
Gordita Supreme – Beef 153 g 300 120 13 5 0 31 4 6 13
Gordita Supreme – Chicken 153 g 270 90 10 3,5 0 29 2 6 17
DESSERTS
Cinnamon Twists 35 g 170 60 7 0 0 26 1 10 1
Caramel Apple Empanada 85 g 310 140 15 2,5 0 39 2 13 3
NACHOS
Nachos 99 g 330 190 21 2 0 31 2 2 4
Nachos BellGrande 305 g 770 380 42 7 0,5 78 15 5 20
Nachos Supreme 191 g 440 220 24 5 0 42 8 3 13
Triple Layer Nachos 142 g 350 160 18 1,5 0 39 7 2 7
Volcano Nachos 354 g 1000 560 62 9 1 89 16 6 22
QUESADILLAS
Cheese Quesadilla 142 g 470 240 26 11 0,5 40 4 3 19
Chicken Quesadilla 184 g 520 250 28 12 0,5 41 4 3 28
Steak Quesadilla 184 g 510 250 28 12 1 40 4 3 25
SALADS
Express Taco Salad w/ Chips 447 g 660 300 34 10 1 67 11 7 25
Chicken Ranch Taco Salad 420 g 910 490 54 10 0,5 71 9 6 35
Chipotle Steak Taco Salad 420 g 900 510 57 11 0,5 70 8 7 28
Fiesta Taco Salad 463 g 770 370 41 10 1 75 12 8 27
TACOS
Fresco Crunchy Taco 92 g 150 70 7 2,5 0 13 3 1 7
Fresco Grilled Steak Soft Taco 128 g 160 40 4,5 1,5 0 21 2 3 9
Fresco Ranchero Chicken Soft Taco 135 g 170 35 4 1,5 0 22 2 3 12
Fresco Soft Taco 113 g 180 60 7 3 0 22 3 2 8
Crunchwrap Supreme 254 g 540 190 21 7 0 71 6 7 16
MexiMelt 128 g 280 130 14 7 0,5 23 4 2 15
Chicken Soft Taco 99 g 200 70 8 3 0 19 1 1 12
Crispy Potato Soft Taco 106 g 260 120 13 3 0 31 3 2 6
Crunchy Taco 78 g 170 90 10 3,5 0 12 3 1 8
Double Decker Taco 156 g 330 120 13 5 0 38 8 2 14
Double Decker Taco Supreme 191 g 360 140 15 6 0 41 8 3 15
Grilled Steak Soft Taco 128 g 250 130 14 4 0 20 2 2 11
Pacific Shrimp Taco 112 g 180 60 7 1,5 0 21 2 2 8
Ranchero Chicken Soft Taco 135 g 270 120 14 4 0 21 2 2 14
Soft Taco Supreme – Beef 135 g 240 100 11 5 0 24 3 3 11
Taco Supreme 113 g 200 100 12 5 0 15 3 2 9
Volcano Taco 92 g 240 150 17 5 0 14 3 1 8
Soft Taco – Beef 99 g 210 80 9 4 0 21 3 2 10

The first thing that pops out at me is all of the “Volcano” items on the menu: like the Volcano Nachos and the Volcano Burrito. Check out the nutritional information for the Volcano Nachos: 1000 calories and almost all of the percent daily value of fat and sodium and half of the percent daily value for saturated fat. What?! It makes you wonder what they put in the nachos that make those values skyrocket like that.

This doesn’t need much further discussion… either share the nachos with a group, or avoid them if you want to respect your body.

 

images 5The salad items also stand out, because it’s not much better. The Taco Bell Chipotle Steak Taco Salad has 900 calories, almost 90% of the % Daily Value of Fat (including over half of the % Daily Value of Saturated Fat), and ¾ of the Daily Value of Sodium.

But it’s a salad! Yes, a salad served in a bowl of fried dough. This is without the dressing of course, but the information can still look quite surprising.

If you go for a salad to make a healthier choice at Taco Bell, you are better off choosing two Fresco Soft Tacos, which, while they will still have over half of your daily allowance of sodium, will have a third of the calories and a third of the fat.

Nonetheless, eating “healthy” at Taco Bell isn’t really an option.

Subway Nutrition

Subway’s nutrition information can be a little more complicated, for better or for worse, since you have the choice of “building” your own sandwich, or choose one from the pre-designed menu.

People tend to see Subway as a “healthier” alternative in the fast food industry, and in many ways it is. It has a range of fresh vegetables you can put into your sandwich, which adds some important nutrients to your meal, and most of the bread is baked right in the store.

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
BREADS
6” 9-Grain Wheat Bread 78 g 210 20 2 0,5 0 41 4 3 8
6” Italian White Bread 71 g 200 20 2 0,5 0 38 1 5 7
6” Parmesan Oregano Bread 75 g 220 25 2,5 1 0 41 2 5 8
6” Honey Oat Bread 89 g 260 25 3 0,5 0 49 5 8 9
6” Hearty Italian Bread 75 g 220 20 2 1 0 41 2 5 8
6” Monterey Cheddar Bread 82 g 240 50 5 3 0 39 1 5 10
6” Italian Herbs & Cheese Bread 82 g 250 45 5 2 0 41 2 5 10
6” Roasted Garlic Bread 82 g 230 25 2,5 0,5 0 45 2 7 8
Flatbread 94 g 240 45 5 1 0 41 2 1 8
Mini Italian Bread 47 g 130 15 1,5 0 0 26 1 3 5
Mini Wheat Bread 52 g 140 15 1,5 0 0 28 3 2 5
Wrap 103 g 310 70 8 2,5 0 51 1 0 8
CHEESE
Monterey Cheddar,Shredded Cheese 14 g 50 40 4,5 3 0 1 0 0 3
Natural Cheddar Cheese 15 g 60 45 5 3 0 0 0 0 4
Pepperjack Cheese 14 g 50 35 4 2,5 0 0 0 0 3
Provolone Cheese 14 g 50 35 4 2 0 0 0 0 4
Swiss Cheese 14 g 50 35 4,5 2,5 0 0 0 0 4
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
MEATS
Roasted Chicken Patty 71 g 90 20 2,5 0,5 0 4 0 2 15
Chicken Strips 71 g 80 15 1,5 0,5 0 0 0 0 16
Cold Cut Combo Meats 71 g 140 100 11 3,5 0 2 0 1 10
Egg Patty 85 g 110 70 8 2 0 3 1 0 9
Ham 57 g 60 15 2 0,5 0 2 0 2 9
Italian BMT Meats 64 g 180 130 14 5 0 2 0 2 11
Meatballs 198 g 310 150 17 6 1 25 4 11 13
Roast Beef 71 g 80 20 2,5 1 0 1 0 1 18
Seafood Sensation 71 g 190 150 16 2,5 0 7 0 1 5
Steak (no cheese) 71 g 112 50 4 2 0 4 0 1 15
Subway Club Meats 78 g 90 20 2,5 1 0 2 0 1 17
Tuna 71 g 260 220 24 4 0 0 0 0 10
Turkey Breast 57 g 50 10 1 0 0 2 0 1 9
Veggie Patty 85 g 160 45 5 0,5 0 12 3 2 15
VEGETABLES
Banana Peppers (3 rings) 4 g 0 0 0 0 0 0 0 0 0
Cucumbers (3 slices) 17 g 5 0 0 0 0 1 0 0 0
Green Peppers (3 strips) 7 g 0 0 0 0 0 0 0 0 0
Jalapeno Peppers (3 rings) 4 g 5 0 0 0 0 0 0 0 0
Lettuce 21 g 5 0 0 0 0 0 0 0 0
Onions 14 g 5 0 0 0 0 1 0 0 0
Pickles (3 chips) 9 g 0 0 0 0 0 0 0 0 0
Olives (3 rings) 3 g 5 0 0 0 0 0 0 0 0
Tomatoes (3 wheels) 34 g 5 0 0 0 0 2 0 0 0
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
SANDWICHES
6” Black Forest Ham Sandwich 226 g 290 40 4,5 1 0 47 5 7 18
6” Oven Roasted Chicken Sandwich 240 g 320 40 4,5 1 0 49 5 7 23
6” Roast Beef Sandwich 240 g 310 40 4,5 1,5 0 46 5 6 26
6” Subway Club Sandwich 247 g 320 45 5 1,5 0 47 5 6 26
6” Sweet Onion Chicken Teriyaki Sandwich 283 g 380 40 4,5 1 0 60 5 17 26
6” Turkey Breast Sandwich 226 g 280 30 3,5 1 0 47 5 6 18
6” Turkey Breast & Black Forest Ham Sandwich 236 g 300 35 4 1 0 47 5 6 19
6” Veggie Delite Sandwich 169 g 230 20 2,5 0,5 0 45 5 5 8
Black Forest Ham Sandwich on Flatbread 242 g 320 60 7 1,5 0 47 3 4 18
Oven Roasted Chicken Sandwich on Flatbread 256 g 350 70 7 1,5 0 48 3 4 24
Roast Beef Sandwich on Flatbread 256 g 340 70 8 2 0 45 3 3 27
Subway Club Sandwich on Flatbread 272 g 350 70 8 1,5 0 47 3 4 26
Sweet Onion Chicken Teriyaki Sandwich on Flatbread 298 g 410 70 7 1,5 0 59 3 14 26
Turkey Breast Sandwich on Flatbread 242 g 310 60 6 1 0 47 3 3 18
Turkey Breast & Black Forest Ham Sandwich on Flatbread 251 g 330 60 7 1,5 0 47 3 4 20
Veggie Delite Sandwich on Flatbread 185 g 260 45 5 1 0 44 3 2 9
Footlong Black Forest Ham Sandwich 452 g 570 80 9 2,5 0 94 10 14 35
Footlong Oven Roasted Chicken Sandwich 481 g 640 80 9 2,5 0 97 11 14 46
Footlong Roast Beef Sandwich 481 g 630 80 9 3 0 91 11 12 52
Footlong Subway Club Sandwich 495 g 640 90 10 3 0 95 11 12 52
Footlong Sweet Onion Chicken Teriyaki Sandwich 566 g 760 80 9 2 0 120 10 34 51
Footlong Turkey Breast Sandwich 452 g 570 60 7 1,5 0 94 10 11 35
Footlong Turkey Breast & Black Forest Ham Sandwich 471 g 590 70 8 2 0 95 10 13 38
Footlong Veggie Delite Sandwich 339 g 460 40 4,5 1 0 90 10 10 17
6” Big Philly Cheesesteak Sandwich 311.2 g 520 160 18 9 0,5 53 6 7 39
6” BLT Sandwich 164 g 360 120 13 6 0 45 5 5 17
6” Chicken & Bacon Ranch Sandwich 299 g 570 250 28 10 0,5 49 6 6 35
6” Cold Cut Combo Sandwich 252 g 410 150 16 6 0,5 48 5 6 21
6” Italian B.M.T. Sandwich 245 g 450 180 20 8 0,5 48 5 7 22
6” Meatball Marinara Sandwich 379 g 580 200 23 9 1 70 9 16 24
6” Spicy Italian Sandwich 240 g 520 250 28 11 0,5 47 5 7 22
6” Subway Melt Sandwich 256 g 380 100 11 5 0 49 5 7 25
6” The Feast Sandwich 331 g 540 200 22 9 0,5 50 5 8 39
6” Tuna Sandwich 252 g 530 270 30 6 0,5 46 5 5 21
Veggie Delite Sandwich 101 g 150 15 1,5 0 0 30 3 3 6
Black Forest Ham Sandwich 129 g 180 25 2,5 0,5 0 31 3 4 10
Roast Beef Sandwich 138 g 200 25 3 1 0 30 4 4 15
Turkey Breast Sandwich 138 g 190 20 2,5 0,5 0 31 3 4 12
6” Barbecue Rib Patty Sandwich 247 g 430 160 18 6 0 48 5 7 19
6” Barbecue Chicken Sandwich 240 g 310 45 5 1,5 0 53 6 14 15
6” Buffalo Chicken Sandwich 276 g 420 140 15 3 0 47 5 7 25
6” LOW FAT Buffalo Chicken Sandwich 276 g 370 60 7 1,5 0 54 5 8 25
6” Chicken Pizziola Sandwich 298 g 460 140 15 6 0 51 6 8 31
6” Pastrami,Big Sandwich 270 g 590 260 29 9 0 49 5 4 32
6” Subway Seafood Sensation Sandwich 252 g 460 200 22 5 0 52 6 7 15
6” Turkey Bacon Avocado Sandwich 275 g 420 130 15 5 0 51 7 6 24
6” Tuscan Chicken Sandwich 275 g 390 80 9 3,5 0 52 6 7 27
6” Veggie Patty Sandwich 254 g 390 70 7 1 0 57 8 7 23
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
SANDWICHES
Chocolate Chip Cookie 45 g 210 90 10 6 0 30 1 18 2
Chocolate Chunk Cookie 45 g 220 90 10 5 0 30 1 17 2
Double Chocolate Chip Cookie 45 g 209,6 90 10 6 0 30 1 20 2
M & M Cookie 45 g 210 90 10 5 0 32 1 18 2
Oatmeal Raisin Cookie 45 g 200 70 8 4 0 30 1 17 3
Peanut Butter Cookie 45 g 220 110 12 5 0 26 1 16 4
Sugar Cookie 45 g 220 110 12 6 0 28 1 14 2
White Chip Macadamia Nut Cookie 45 g 220 100 11 5 0 29 1 18 2
CHIPS
Baked Lay’s Chips 32 g 130 15 2 0 0 23 2 2 2
Baked Lay’s Sour Cream & Onion Chips 32 g 140 30 3,5 0,5 0 24 2 3 3
Doritos Nacho Chips 50 g 250 120 13 2,5 0 30 2 2 4
Lays Classic Chips 43 g 230 140 15 1,5 0 23 2 0 3
Sunchips Harvest Cheddar Chips 43 g 210 80 9 1,5 0 29 3 3 4

Where the nutrition information can become a bit muddled is when choosing options that seem to be lower in calories or in carbs. Let’s take look at the following example that compares a traditional bread option (The 6” 9-Grain Wheat Bread, middle), with two seemingly healthier options – the Flat Bread (left) and the Wrap (right).

Both the wrap and the flat bread are higher in calories and in sodium than the 9-Grain bread. While the 9-grain bread is slightly higher in sugar and slightly lower in calcium than the alternative options, it has the same amount of carbohydrates as the flat bread, and less than the wrap. So the “healthier” alternatives are not much different after all.

images 6

 

Nutrition Facts 6: Flatbread

Now, let’s look at a traditional 6” sandwich from the menu: the Subway Oven-Roasted Chicken Sandwich.

images8In general, except for the high sodium content, it looks pretty good. The sandwich has 320 calories, 30% Daily Value of Vitamin C, 15% Daily Value of Iron, and plenty of other nutrients. Additionally, it has 23g of protein, and only 16% Daily Value of carbohydrates and 7% Daily Value of Fat, with 0g Trans Fat.

Keep in mind that the danger can come with the sides you order. They usually give you the option of ordering chips or a cookie. If you choose the Lays Classic Chips, it delivers 230 calories and 15g (23% Daily Value) of Fat. Besides some vitamin C, it doesn’t have very many micronutrients, so they are mostly empty calories.

The Baked Lays are a better choice if you feel like something salty with 130 calories and only 2g of fat.

If you choose an Oatmeal raisin cookie instead, it has 200 calories and 8g of fat, half of which is saturated fat (20% Daily Value). There is little difference between the nutrition of the different cookie options, so if you are watching your diet closely, you may want to go with a yogurt or apple slices instead.

Chipotle Nutrition

Chipotle, like Subway, is a place where you build your own meal. The ingredients seem pretty straight-forward and you choose what you want to put into the burrito, taco or salad. The nutrition information is as follows:

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
BEANS
Black Beans 4 oz 120 10 1 0 0 23 11 1 7
Pinto Beans 4 oz 120 10 1 0 0 22 10 1 7
CHEESE
Cheese 1 oz 100 80 8,5 5 0 0 0 0 8
CHIPS
Chips 4 oz 570 240 27 3,5 0 73 8 4 8
MEATS
Barbacoa 4 oz 170 60 7 2,5 0 2 0 1 24
Chicken 4 oz 190 60 6,5 2 0 1 0 1 32
Carnitas 4 oz 190 70 8 2,5 0 1 0 0 27
Steak 4 oz 190 60 6,5 2 0 2 0 1 30
RICE
Cilantro-Lime Rice 3 oz 130 30 3 0,5 0 23 0 0 2
SALAD DRESSING
Vinaigrette 2 fl oz 260 220 24,5 4 0 12 1 11 0
TACOS
Crispy Taco Shell 1 ea 60 20 2 0,5 0 9 1 1 1
TOPPINGS
Sour Cream 2 oz 120 90 10 7 0 2 0 2 2
Guacamole 3.5 oz 150 120 13 2 0 8 6 1 2
TORTILLAS
Flour Tortilla (burrito) 1 ea 290 80 9 3 0 44 2 0 7
Flour Tortilla (taco) 1 ea 90 25 2,5 1 0 13 1 0 2
VEGETABLES
Fajita Vegetables 2.5 oz 20 5 0,5 0 0 4 1 2 1
Romaine Lettuce (salad) 2.5 oz 10 0 0 0 0 2 1 1 1
Romaine Lettuce (tacos) 1 oz 5 0 0 0 0 1 1 0 0

Since Chipotle doesn’t have a pre-made menu, let’s say you want a basic burrito with black beans, rice, cheese, chicken, sour cream, guacamole, and sour cream. Below is the sum of what you would be eating:

images9

Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
1105 470 51 19.5 0 102 20 5 60
In case you haven’t eaten there, Chipotle Burritos are pretty big. This will give you over half your daily allowance of calories, over 80% of your daily allowance of fat, almost 100% of your Daily Value of saturated fat, and tons of cholesterol, and about half of the carbs for the day. Keep in mind this also delivers lots of micronutrients, like Iron, Calcium, Vitamin C and Vitamin A as well, but it is quite a heavy meal.

 

A burrito like this would be okay if you are planning to have cereal for breakfast and a low-fat dinner, but that isn’t the case for most. If you choose to eat here, make it a bowl instead to skip the flour tortilla and make your condiment choices wisely.

tarbucks® Nutrition

Starbucks isn’t necessarily known for it’s food, but rather for it’s seasonal coffee and tea drinks hot and cold. As you can imagine the variety of drinks is huge, but they also have surprisingly quite a big range of breakfasts, bakery, and deli foods.

It isn’t easy to find the nutritional information for Starbuck’s food and drink. While they have the table of nutritional information for food and drinks on their website, a lot of the information is missing, and it isn’t very clear why. Also, they only include calories, fat (without reporting saturated fat and trans fat), carbohydrates (without reporting sugar), fiber, protein and sodium. There isn’t any vitamin, mineral or cholesterol information reported. Check out the list of their drinks’ nutritional information below:

DRINKS
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
REFRESHERS (Tall 12 oz)
Cool Lime Starbucks Refreshers™ Beverage 45 0 11 0 0 10
Strawberry Acai Starbucks Refreshers™ Beverage 80 0 18 1 0 10
Very Berry Hibiscus Starbucks Refreshers™ Beverage 60 0 14 1 0 10
ICED COFFEE (Tall 12oz)
Evolution Fresh™ Organic Ginger Limeade 120 0 30 0 0 5
Iced Coffee 0 0 0 0 0 0
Iced Coffee with Milk
Iced Espresso Classics – Vanilla Latte 130 2,5 21 0 5 65
Iced Espresso Classics – Caffe Mocha 140 2,5 23 0 5 90
Iced Espresso Classics – Caramel Macchiato 130 2,5 21 0 5 65
Starbucks® Caramel Iced Coffee
Starbucks® Iced Coffee + Milk
Starbucks® Low Calorie Iced Coffee + Milk
Starbucks® Vanilla Iced Coffee
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
ICED TEA (TALL 12oz)
Shaken Sweet Tea 80 0 19 0 0 10
Shaken Sweet Tea Lemonade 110 0 29 0 0 5
Tazo® Bottled Berry Blossom White 60 0 15 0 0 10
Tazo® Bottled Black Mango 150 0 38 0 0 15
Tazo® Bottled Black with Lemon 140 0 35 0 0 10
Tazo® Bottled Brambleberry 140 0 35 0 0 15
Tazo® Bottled Giant Peach 150 0 37 0 0 15
Tazo® Bottled Iced Passion 70 0 17 0 0 10
Teavana® Shaken Iced Black Tea 0 0 0 0 0 5
Teavana® Shaken Iced Black Tea Lemonade 35 0 9 0 0 0
Teavana® Shaken Iced Green Tea 0 0 0 0 0 0
Teavana® Shaken Iced Green Tea Lemonade 0 0 0 0 0 0
Teavana® Shaken Iced Passion Tango™ Tea 0 0 0 0 0 5
HOT TEAS
Classic Chai Tea Latte 220 3,5 41 1 6 90
Emperor’s Cloud and Mist® Green Tea 0 0 0 0 0 0
Green Tea Latte
Iced Classic Chai Tea Latte
Iced Green Tea Latte 260 4,5 46 2 8 105
Jade Citrus Mint Green Tea 0 0 0 0 0 0
Mint Majesty™ Herbal Tea 0 0 0 0 0 0
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
FRESHLY BREWED COFFEE (GRANDE 16oz)
Blonde Roast 5 0 0 0 1 10
Caffè Misto
Clover® Brewed Coffee
Coffee Traveler
Decaf Pike Place® Roast 5 0 0 0 1 10
Featured Dark Roast 5 0 0 0 1 10
Iced Coffee 5 0 0 0 0 5
Iced Coffee with Milk
Pike Place® Roast 5 0 0 0 1 10
Starbucks® Cold Brew Coffee 5 0 0 0 0 15
Starbucks® Cold Brew Coffee with Milk 0 0 0 0 0 0
CHOCOLATE BEVERAGES (GRANDE 16oz)
Hot Chocolate 320 9 47 4 14 160
Molten Hot Chocolate 360 12 50 5 14 190
ESPRESSO BEVERAGES (GRANDE 16oz 2% milk)
Caffè Americano
Caffè Latte 190 7 18 0 12 150
Caffè Mocha 290 8 42 4 13 140
Cappuccino 120 4 12 0 8 100
Caramel Macchiato 240 7 34 0 10 150
Cinnamon Dolce Latte 260 6 40 0 11 150
Espresso
Espresso Con Panna
Espresso Macchiato
Flat White 180 7 18 0 12 160
Iced Caffè Americano
Iced Caffè Latte 130 4,5 13 0 8 115
Iced Caffè Mocha 230 6 36 4 9 90
Iced Caramel Macchiato 230 6 34 0 10 135
Iced Cinnamon Dolce Latte 200 4 34 0 7 95
Iced Molten Chocolate Latte 440 13 68 7 14 180
Iced Skinny Cinnamon Dolce Latte
Iced Skinny Mocha
Iced Vanilla Latte 190 4 30 0 7 100
Iced White Chocolate Mocha 330 9 54 0 10 180
Latte Macchiato 190 7 19 0 12 160
Molten Chocolate Latte 370 12 52 5 14 180
Skinny Mocha
Starbucks® Doubleshot on Ice 30 0,5 4 0 2 25
Vanilla Latte 250 6 37 0 12 150
White Chocolate Mocha 400 11 60 0 14 240
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
FRAPUCCINO (GRANDE 16oz)
Beast Mode™ Frappuccino®
Caffè Vanilla Frappuccino® Blended Coffee
Caffè Vanilla Light Frappuccino® Blended Coffee
Caramel Frappuccino® Blended Coffee
Caramel Light Frappuccino® Blended Coffee
Chai Crème Frappuccino® Blended Crème
Cinnamon Dolce Frappuccino® Blended Coffee 350 4,5 64 0 15 0
Cinnamon Dolce Light Frappuccino® Blended Coffee
Coffee Frappuccino® Blended Coffee
Coffee Light Frappuccino® Blended Coffee 110 0 24 0 3 200
Double Chocolaty Chip Crème Frappuccino® Blended Crème 270 6 51 3 5 250
Espresso Frappuccino® Blended Coffee
Green Tea Crème Frappuccino® Blended Crème
Java Chip Frappuccino® Blended Coffee
Java Chip Light Frappuccino® Blended Coffee
Mocha Frappuccino® Blended Coffee 280 2,5 60 2 4 220
Mocha Light Frappuccino® Blended Coffee
Molten Chocolate Frappuccino® Blended Beverage
Molten Chocolate Frappuccino® Blended Crème
Strawberries & Crème Frappuccino® Blended Crème
Teavana® Oprah Cinnamon Chai Crème Frappuccino®
Vanilla Bean Crème Frappuccino® Blended Crème
White Chocolate Mocha Frappuccino® Blended Coffee
KIDS DRINKS
Cinnamon Dolce Crème 140 3 23 1 5 70
Organic Chocolate Milk Box
Steamed Apple Juice
Vanilla Crème 200 6 28 0 10 135
SMOOTHIES
Chocolate Smoothie 320 5 53 8 20 170
Evolution Fresh™ Mango Carrot Smoothie
Evolution Fresh™ Strawberry Banana Smoothie
Evolution Fresh™ Sweet Greens Smoothie
Strawberry Smoothie 300 2 60 7 16 130

You’ll notice that the nutritional information of many of the famous Frapuccinos® is missing (only six are reported). So it’s hard to give you a full analysis of the drinks’ nutrition. Additionally, if customers don’t know how many carbs, fat and calories are recommended a day, it’s hard to put the numbers in context.

Nonetheless, for the drinks with reported nutritional information, there is a huge range of choices in terms of calories, fat and carbohydrate content. For example, if we take the cool lime Refreshers, it only has 11g of carbs (about 4% Daily Value) and no fat, plus only 45 calories.

On the other hand, an Iced Molten Chocolate Latte has 440 calories, 13 g of fat (about 21% of the Daily Value), and 68 carbs (about 22% Daily Value). That is a lot, keeping in mind it is only a drink.

Now let’s take a look at the nutritional information for the food:

FOOD
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
BAKERY
Chonga Bagel 300 5 50 3 12 530
8-Grain Roll 380 6 70 7 10 480
Almond Croissant 380 23 38 2 9 380
Banana Nut Bread 420 22 52 2 6 320
Blueberry Muffin with Yogurt and Honey 380 16 53 1 6 260
Blueberry Scone 420 17 61 2 5 510
Butter Croissant 240 12 28 1 5 330
Cheese Danish 320 16 36 1 8 390
Chewy Chocolate Cookie 170 5 30 2 2 110
Chocolate Chip Cookie 310 15 42 2 4 260
Chocolate Croissant 330 18 38 1 6 320
Cinnamon Morning Bun 390 15 58 2 7 420
Classic Coffee Cake 390 16 57 1 5 400
Cranberry Bliss® Bar 340 19 39 1 3 190
Cranberry Orange Scone 420 15 64 1 6 430
Devil’s Food Doughnut 430 23 53 2 5 380
Double Chocolate Brownie 410 24 46 3 6 75
Double Chocolate Chunk Brownie 380 23 41 2 4 170
Everything Bagel with Cheese 290 3,5 53 2 11 0
Frosted Snowman Cookie 400 23 46 0 4 150
Gingerbread Loaf 420 12 72 1 5 340
Gluten-Free Marshmallow Dream Bar 240 5 45 0 2 260
Ham & Cheese Savory Foldover 250 11 24 <1 13 480
Iced Lemon Pound Cake 470 20 68 1 6 310
Michigan Cherry Oat Bar 310 10 47 2 3 240
Mini Snowman Doughnut 170 11 17 1 2 150
Multigrain Bagel 350 4 64 8 17 520
Oatmeal Cookie 290 12 40 3 5 190
Old-Fashioned Glazed Doughnut 480 27 56 1 5 410
Pecan Tart 330 18 39 1 4 210
Petite Vanilla Bean Scone 120 4,5 18 0 2 95
Plain Bagel 280 1,5 56 2 9 0
Pumpkin Bread 410 15 63 2 6 500
Pumpkin Cookie 330 19 37 0 4 125
Pumpkin Cream Cheese Muffin 350 14 53 1 5 430
Pumpkin Scone 450 21 64 2 4 390
Reduced-Fat Cinnamon Swirl Coffee Cake 370 9 67 2 5 280
Salted Caramel Square with Pecans 380 22 45 1 3 280
Toffeedoodle 300 13 44 1 3 200
Vermont Maple Walnut Muffin 390 21 45 2 6 350
Volpi™ Pepperoni & Tomato Savory Foldover 270 14 27 2 10 520
Washington Apple Pound Cake 360 18 44 2 5 110
Wheat Spinach Savory Foldover 250 15 23 3 4 380
Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
BISTRO BOXES
Cheese & Fruit Bistro Box 470 28 38 6 14 470
Edamame Hummus Wrap 460 25 47 6 7 810
Omega-3 Bistro Box 420 27 36 6 8 430
PB&J on Wheat Bistro Box 450 23 48 4 14 560
Prosciutto & Mozzarella Pinwheels Bistro Box 460 31 32 2 15 800
Protein Bistro Box 370 19 37 5 13 460
Thai-Style Peanut Chicken Wrap 450 20 51 4 11 510
HOT BREAKFAST
Bacon & Gouda Breakfast Sandwich 350 18 30 0 15 820
Classic Whole-Grain Oatmeal 160 2,5 28 4 5 0
Double-Smoked Bacon, Cheddar & Egg Sandwich 490 27 40 1 17 910
Egg & Cheddar Breakfast Sandwich 280 13 27 2 12 460
Oatmeal with Fresh Blueberries 220 2,5 43 5 5 125
Reduced-Fat Turkey Bacon Breakfast Sandwich 230 6 28 2 13 560
Sausage & Cheddar Breakfast Sandwich 500 28 41 1 15 920
Slow-Roasted Ham & Swiss Breakfast Sandwich 450 23 42 1 19 780
Spinach & Feta Breakfast Wrap 290 10 33 6 19 830
SANDWICHES, PANINIS AND SALADS
BBQ Beef Brisket on Sourdough 510 22 54 3 23 1210
Chicken Artichoke on Ancient Grain Flatbread 510 27 37 5 24 1120
Chicken BLT Salad Sandwich 470 25 35 3 21 890
Chicken Santa Fe on Ancient Grain Flatbread 370 15 32 2 21 850
Egg Salad Sandwich 480 27 42 7 16 860
Ham & Swiss Panini 380 11 46 2 19 1080
Hearty Veggie & Brown Rice Salad Bowl 430 22 50 8 10 640
Holiday Turkey & Stuffing Panini 480 10 70 3 23 1290
Italian-Style Ham & Spicy Salami 480 20 49 3 22 1100
Old-Fashioned Grilled Cheese 580 29 57 5 28 1110
Roasted Tomato & Mozzarella Panini 420 18 47 3 11 620
Turkey & Havarti Sandwich 460 21 31 2 29 940
Turkey Pesto Panini 520 21 46 2 29 1180
Turkey Rustico Panini 480 18 53 4 33 1120
Zesty Chicken & Black Bean Salad Bowl 360 15 38 8 14 840
YOGURT AND FRUIT
Evolution Fresh™ Greek Yogurt Parfait, Inspired by Dannon® – Dark Sweet Cherry 280 7 39 3 14 70
Evolution Fresh™ Greek Yogurt Parfait, Inspired by Dannon® – Fresh Berries & Honey 250 5 37 3 13 65
Evolution Fresh™ Greek Yogurt Parfait, Inspired by Dannon® – Strawberry 250 7 34 3 14 75
Seasonal Harvest Fruit Blend 90 0 24 4 1 0

As mentioned before, there is quite a large range of food offered at Starbucks, including the bakery items, breakfast, deli items, and yogurt and fruit.

In the bakery items, you also get a huge range of nutritional contributions to the diet. Unfortunately, some of the heaviest seem to be the pound cakes, scones and the 8-grain role, all with about a third of the Daily Value of carbs and fat, and almost 500 calories each.

The multigrain bagel and reduced fat items are indeed lower in fat, but just as high in carbs, without concrete information on how much sugar they contain.

The Bistro Boxes are like light lunches or snacks that range from wraps to PB&J. None of them are over 500 calories, though all of them deliver between a third and half of the daily recommended value of fat. This isn’t necessarily a bad choice, depending on what you eat the rest of the day. To sodium is between 20-40% of the Daily Value.

The Breakfasts are also 500 calories or under and are relatively balanced in fat and carbohydrates. About half of them are pretty high in sodium, however, particularly those with bacon and sausage.

The Sandwiches and Paninis, are also relatively balance in calories, ranging between 360 and 580 calories. Again, the sodium content is the biggest downfall with half of the recommended daily value of sodium for about half of the choices.

All in all, the food choices at Starbucks are pretty descent, as long as you don’t pair them with a rich Frapuccino. Additionally, it’s hard to completely trust the nutrition when half of the values for their most famous drinks aren’t reported, and much of the nutritional information for each food is missing.

Burger King® Nutrition

Burger King has long been seen the rival of McDonald’s in terms of the go-to burger-and-fries place. It has a range of breakfasts, burgers, sandwiches, and desserts, and is paired with a range of nutritional values.

 

Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
BREAKFAST
Croissan’Wich Egg & Cheese 1 order 300 140 16 7 0 26 0 5 11
Croissan’Wich Sausage & Cheese 1 order 380 220 24 10 0 26 0 3 14
Croissan’Wich Sausage, Egg & Cheese 1 order 460 280 31 11 0,5 27 0 5 19
Croissan’Wich Ham, Egg & Cheese 1 order 330 150 16 7 0 27 0 6 17
Croissan’Wich Bacon, Egg & Cheese 1 order 340 170 19 8 0 26 0 5 14
Double Croissan’Wich w/ Sausage, Egg, & Cheese 1 order 680 440 49 18 1 29 0 5 29
Double Croissan’Wich w/ Bacon, Egg, & Cheese 1 order 420 230 25 11 0,5 27 0 6 20
Double Croissan’Wich w/ Ham, Egg, & Cheese 1 order 410 190 21 10 0,5 29 0 7 25
Double Croissan’Wich w/ Sausage, Bacon, Egg, & Cheese 1 order 550 340 37 15 1 28 0 5 24
Double Croissan’Wich w/ Ham, Bacon, Egg, & Cheese 1 order 420 210 23 11 0,5 28 0 6 23
Double Croissan’Wich w/ Ham, Sausage, Egg, & Cheese 1 order 540 310 35 14 1 29 0 6 27
Cheesy Bacon BK Wrapper 1 order 380 210 24 7 0,5 28 2 2 13
Ham Omelet Sandwich 1 order 270 110 12 4,5 0 30 1 7 12
Sausage Biscuit 1 order 420 240 27 15 0,5 32 1 3 13
Bacon, Egg, & Cheese Biscuit 1 order 420 220 25 16 1 34 1 5 16
Sausage, Egg, & Cheese Biscuit 1 order 550 330 37 19 1 34 1 4 20
Ham, Egg, & Cheese Biscuit 1 order 400 200 22 15 0,5 34 1 5 16
Breakfast Burrito – Sausage, Egg, Cheese, & Salsa 1 order 440 260 29 10 0,5 25 1 2 20
Breakfast Burrito – Potato, Egg, Cheese, & Salsa 1 order 320 160 17 6 0 29 2 2 13
Breakfast Burrito – Bacon, Egg, Cheese, & Salsa 1 order 300 140 16 6 0 24 1 2 15
Sourdough Breakfast Sandwich (bacon/egg/cheese) 1 order 430 200 22 7 0 40 2 5 19
Sourdough Breakfast Sandwich (ham/egg/cheese) 1 order 430 170 19 6 0 41 2 6 23
Sourdough Breakfast Sandwich (sausage/egg/cheese) 1 order 560 300 34 11 0 41 2 5 23
Biscuits (2) & Sausage Gravy Platter 1 order 680 310 35 28 1,5 76 2 6 16
Pancake Platter w/ 1 oz Breakfast Syrup 1 order 330 35 4 0,5 0 69 2 27 5
Pancake Platter w/ Sausage & 1 oz Breakfast Syrup 1 order 490 170 19 5 0 70 2 27 13
Hash Browns – value Value 240 140 15 3,5 0 23 3 0 2
Hash Browns – small Small 400 240 26 6 0 39 5 0 3
Hash Browns – medium Medium 540 310 35 7 0 52 7 0 4
Cini-minis 4 minis 400 160 18 7 0 52 2 19 7
Vanilla Icing 1 order 90 0 0 0 0 22 0 20 0
French Toast Sticks (3 piece) 3 piece 230 100 11 2 0 29 1 8 3
French Toast Sticks (5 piece) 5 piece 380 160 18 3 0 49 2 13 5
Bagel 1 order 230 1 0 0 47 2 3 8
Bagel w/ Egg, Cheese, Ham (4 slices) 1 order 400 12 5 0 51 2 6 22
Bagel w/ Egg, Cheese, Sausage 1 order 540 26 9 0 51 2 5 24
Bagel w/ Egg, Cheese, Bacon 3 pc 410 15 6 0 50 2 5 19
Biscuit- w/ Chicken Fritter (Chicken Biscuit) 1 order 400 20 12 0 39 1 3 15
Biscuit- w/ Breakfast Steak (Chicken-Fried) 1 order 440 23 14 0,5 46 1 3 12
Biscuit- w/ Country Ham (1 slice) & Egg 1 order 440 23 14 0 33 1 4 19
Danish – Apple 1 order 470 22 10 0 62 1 29 6
Muffin – Blueberry 1 order 420 23 4,5 0 48 2 35 5
French Toast Sticks Platter w/ bacon & syrup packet 1 order 520 22 4,5 0 70 3 27 10
French Toast Sticks Platter w/ sausage & syrup packet 1 order 630 33 8 0 71 3 26 13
Scrambled Egg Platter w/ bacon (Scrambled Eggs, Croissant, Hashbrowns, Bacon slices) 1 order 620 31 10 1,5 50 2 5 22
Scrambled Egg Platter w/ sausage (Scrambled Eggs, Croissant, Hashbrowns, Sausage patty) 1 order 720 47 14 0 50 3 4 25
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
COFFEE
BK Joe Decaf Coffee (12 fl oz value) 12 fl oz 5 0 0 0 0 0 0 0 0
Mocha BK Joe Iced Coffee 1 order 340 60 7 5 0 63 1 55 6
BK Joe Coffee – Decaf – 16 fl oz small Small 5 0 0 0 0 1 0 0 1
BK Joe Coffee – Decaf – 20 fl oz medium Medium 5 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 12 fl oz value Value 5 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 16 fl oz small Small 10 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 20 fl oz medium Medium 10 0 0 0 0 2 0 0 1
BK Joe Coffee – turbo – 12 fl oz value Value 10 0 0 0 0 1 0 0 1
BK Joe Coffee – turbo – 16 fl oz small Small 10 0 0 0 0 2 0 0 1
BK Joe Coffee – turbo – 20 fl oz medium Medium 15 0 0 0 0 2 0 0 2
DESSERTS
BK Fresh Apple Fries 1 order 25 0 0 0 0 6 1 5 0
Caramel Sauce 1 order 45 5 0,5 0 0 10 0 5 0
Dutch Apple Pie 1 order 320 130 14 6 0 46 1 23 2
Funnel Cake Sticks with icing 1 order 300 100 11 3 0 49 1 30 2
Hershey’s Sundae Pie 1 order 300 160 18 12 0 31 1 22 3
Cinnabon Cheesecake 1 order 320 18 9 0 37 1 27 4
Motts’ Harvest Apple Plus Applesauce 1 order 50 0 0 0 13 1 11 0
FRENCH FRIES
French Fries – value (Salted) Value 220 100 11 2,5 0 28 2 0 2
French Fries – small (Salted) Small 340 160 17 3,5 0 44 4 0 4
French Fries – medium (Salted) Medium 440 200 22 4,5 0 56 5 0 5
French Fries – large (Salted) Large 540 240 27 6 0 69 6 0 6
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
COFFEE
BK Joe Decaf Coffee (12 fl oz value) 12 fl oz 5 0 0 0 0 0 0 0 0
Mocha BK Joe Iced Coffee 1 order 340 60 7 5 0 63 1 55 6
BK Joe Coffee – Decaf – 16 fl oz small Small 5 0 0 0 0 1 0 0 1
BK Joe Coffee – Decaf – 20 fl oz medium Medium 5 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 12 fl oz value Value 5 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 16 fl oz small Small 10 0 0 0 0 1 0 0 1
BK Joe Coffee – regular – 20 fl oz medium Medium 10 0 0 0 0 2 0 0 1
BK Joe Coffee – turbo – 12 fl oz value Value 10 0 0 0 0 1 0 0 1
BK Joe Coffee – turbo – 16 fl oz small Small 10 0 0 0 0 2 0 0 1
BK Joe Coffee – turbo – 20 fl oz medium Medium 15 0 0 0 0 2 0 0 2
DESSERTS
BK Fresh Apple Fries 1 order 25 0 0 0 0 6 1 5 0
Caramel Sauce 1 order 45 5 0,5 0 0 10 0 5 0
Dutch Apple Pie 1 order 320 130 14 6 0 46 1 23 2
Funnel Cake Sticks with icing 1 order 300 100 11 3 0 49 1 30 2
Hershey’s Sundae Pie 1 order 300 160 18 12 0 31 1 22 3
Cinnabon Cheesecake 1 order 320 18 9 0 37 1 27 4
Motts’ Harvest Apple Plus Applesauce 1 order 50 0 0 0 13 1 11 0
FRENCH FRIES
French Fries – value (Salted) Value 220 100 11 2,5 0 28 2 0 2
French Fries – small (Salted) Small 340 160 17 3,5 0 44 4 0 4
French Fries – medium (Salted) Medium 440 200 22 4,5 0 56 5 0 5
French Fries – large (Salted) Large 540 240 27 6 0 69 6 0 6
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
FRIED ONIONS
Onion Rings – value Value 150 70 8 1,5 0 17 1 2 2
Onion Rings – small Small 310 150 17 3 0 36 3 4 4
Onion Rings – medium Medium 400 190 21 3,5 0 47 4 5 6
Onion Rings – large Large 490 230 26 4,5 0 57 5 7 7
SALADS
Tendergrill Chicken Garden Salad 1 order 210 60 7 3 0 8 3 4 29
Tendercrisp Chicken Garden Salad 1 order 410 200 23 6 0 27 4 5 27
Garden Salad (no chicken) 1 order 70 35 4 2,5 0 7 3 2 4
Side Salad 1 order 40 20 2 1 0 2 1 0 3
Ken’s Light Italian Dressing 2 oz 120 100 11 1,5 0 5 0 4 0
Ken’s Ranch Dressing 2 oz 190 180 20 3 0 2 0 1 1
Ken’s Creamy Caesar Dressing 2 oz 210 190 21 4 0 4 0 3 3
Ken’s Fat Free Ranch Dressing 2 oz 60 0 0 0 0 15 2 5 0
Ken’s Honey Mustard Dressing 2 oz 270 200 23 3 0 15 0 14 1
Garlic Parmesan Croutons 1 order 60 20 2 0 0 9 0 1 1
SANDWICHES
Whopper Sandwich 290 g 670 360 40 11 1,5 51 3 11 29
Whopper Sandwich without Mayo 268 g 520 200 23 9 1 51 3 11 28
Whopper Sandwich with Cheese 315 g 770 430 48 16 1,5 52 3 11 33
Whopper Sandwich with Cheese without Mayo 294 g 610 270 30 14 1,5 52 3 11 33
Double Whopper Sandwich 373 g 920 520 58 19 2,5 51 3 11 48
Double Whopper Sandwich without Mayo 352 g 760 370 41 16 2 51 3 11 48
Double Whopper Sandwich with Cheese 398 g 1010 590 65 24 2,5 53 3 12 53
Double Whopper Sandwich with Cheese without Mayo 376 g 850 430 48 21 2,5 52 3 11 53
Triple Whopper Sandwich 455 g 1160 690 76 27 3 51 3 11 68
Triple Whopper Sandwich without Mayo 434 g 1000 530 59 24 3 51 3 11 68
Triple Whopper Sandwich with Cheese 480 g 1250 760 84 32 3,5 52 3 11 73
Triple Whopper Sandwich with Cheese without Mayo 459 g 1090 600 66 29 3 52 3 11 73
Texas Whopper Sandwich 341 g 830 470 52 18 1,5 53 3 12 38
Texas Double Whopper Sandwich 424 g 1070 630 70 26 2,5 53 3 12 58
Texas Triple Whopper Sandwich 506 g 1310 790 88 33 3,5 54 3 12 77
Whopper Jr. Sandwich 147 g 340 180 20 5 0,5 28 2 6 14
Whopper Jr. Sandwich without Mayo 136 g 260 100 11 4 0 28 2 6 14
Whopper Jr. Sandwich with Cheese 159 g 390 210 23 8 1 29 2 6 16
Whopper Jr. Sandwich with Cheese without Mayo 143 g 320 130 15 7 0,5 31 2 6 16
Hamburger 110 g 260 100 11 4 0 27 1 5 14
Cheeseburger 121 g 310 130 15 7 0,5 28 1 6 16
Double Hamburger 147 g 370 170 19 8 1 27 1 5 23
Double Cheeseburger 171 g 460 240 27 13 1 28 1 6 27
Sourdough Bacon Cheeseburger 268 g 790 480 54 17 1,5 40 3 4 38
Rodeo Cheeseburger 128 g 350 160 18 7 0,5 37 2 9 17
Bacon Cheeseburger 126 g 330 150 17 7 0,5 28 1 6 18
Double Bacon Cheeseburger 181 g 510 270 30 14 1,5 29 1 6 31
BK Double Stacker 173 g 570 330 37 15 1,5 29 1 7 31
BK Triple Stacker 228 g 750 460 51 22 2 30 1 7 44
BK Quad Stacker 283 g 930 580 65 28 2,5 31 1 8 58
A1 Steakhouse XT 340 g 970 550 61 23 1 55 4 12 42
Steakhouse XT 308 g 770 420 46 17 0,5 53 3 10 36
BK Burger Shots 2-pack 95 g 220 100 11 4,5 0,5 18 1 4 14
BK Burger Shots 6-pack 285 g 670 290 32 13 1,5 53 2 12 41
Tendergrill Chicken Sandwich 251 g 490 190 21 4 0 51 3 7 26
Tendergrill Chicken Sandwich without Mayo 237 g 380 80 9 2 0 51 3 7 25
Tendercrisp Chicken Sandwich 284 g 800 410 46 8 0,5 68 3 9 32
Tendercrisp Chicken Sandwich without Mayo 256 g 590 200 22 4 0 68 3 9 31
Original Chicken Sandwich 218 g 630 350 39 7 0,5 46 3 4 24
Original Chicken Sandwich without Mayo 190 g 420 140 16 3,5 0 46 3 4 24
Original Chicken Club Sandwich 256 g 690 390 43 9 0,5 48 3 5 29
Spicy Chick’n Crisp Sandwich 136 g 460 270 30 5 0 34 2 4 13
Spicy Chick’n Crisp Sandwich without Mayo 114 g 300 110 12 2,5 0 35 2 4 12
BK Big Fish Sandwich 248 g 640 280 31 5 0,5 67 3 9 23
BK Big Fish Sandwich without Tartar Sauce 219 g 460 120 13 2,5 0 64 3 6 23
BK Veggie Burger 209 g 400 150 16 2,5 0 43 7 8 22
BK Veggie Burger with Cheese 221 g 450 180 20 5 0 44 7 8 25
BK Veggie Burger without Mayo 198 g 320 70 7 1 0 43 7 8 22
Smoky Cheddar Steakhouse XT Burger 1 order 850 51 23 1 54 3 11 45
Mustard Whopper 1 order 530 24 9 1 52 3 11 29
Chicken Tenders Sandwich 1 order 450 28 5 0 38 1 4 12
Original Chicken Club Sandwich 1 order 690 43 9 0,5 48 3 5 29
Italian Original Chicken Sandwich 1 order 520 22 7 0 50 3 5 32
Country Pork Sandwich 1 order 790 34 9 0 92 2 10 28
Serving Size Calories Calories from Fat Total Fat (g) Sat. Fat (g) Trans Fat (g) Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
SHAKES
Vanilla Milk Shake – 12 oz cup 12 oz 290 80 9 7 0 46 0 38 7
Vanilla Milk Shake – 16 oz cup 16 oz 370 100 12 9 0 60 0 50 9
Vanilla Milk Shake – 22 oz cup 22 oz 520 140 16 12 0 84 0 69 12
Vanilla Milk Shake – 32 oz cup 32 oz 760 210 24 18 0,5 124 0 102 18
Chocolate Milk Shake – 12 oz cup 12 oz 340 80 9 7 0 60 1 51 7
Chocolate Milk Shake – 16 oz cup 16 oz 440 100 11 8 0 78 1 67 9
Chocolate Milk Shake – 22 oz cup 22 oz 650 140 16 12 0 119 2 103 12
Chocolate Milk Shake – 32 oz cup 32 oz 960 210 23 17 0,5 176 2 153 17
Strawberry Milk Shake – 12 oz cup 12 oz 330 80 8 6 0 58 0 51 6
Strawberry Milk Shake – 16 oz cup 16 oz 430 100 11 8 0 77 0 66 8
Strawberry Milk Shake – 22 oz cup 22 oz 630 130 15 11 0 116 0 102 11
Strawberry Milk Shake – 32 oz cup 32 oz 930 190 21 16 0,5 172 0 151 16
OREO BK Sundae Shake – Chocolate – Small (16 fl oz) Small 650 190 21 15 0,5 108 2 89 10
OREO BK Sundae Shake – Chocolate – Medium (22 fl oz) Medium 920 250 28 18 0,5 159 3 131 14
OREO BK Sundae Shake – Vanilla – Small (16 fl oz) Small 580 190 21 15 0,5 90 1 72 10
OREO BK Sundae Shake – Vanilla – Medium (22 fl oz) Medium 790 260 28 19 0,5 124 1 97 14

Let’s start taking a closer look at a classic BK breakfast: a breakfast burrito with bacon, egg cheese & salsa.

 

images10The calorie value isn’t bad, with only 300 for a breakfast. Even the total fat and saturated fat is acceptable for a meal. However, the cholesterol and sodium values are very high.

However, this is all assuming that this person is only eating the burrito for breakfast. Often, the burrito is paired with a hash brown and an orange juice.

A medium hash brown adds on 540 calories, 35g of fat (adding up to almost 80% of the daily value of fat and 65% the Daily Value of Saturated fat), and another 870mg of sodium (adding up to almost 80% of the Daily Value of Sodium).

A 10 oz orange juice adds another 140 calories images11on to that breakfast. The combos are where breakfast can get a little dangerous in terms of breakfast, and, in this case, it was the hashbrown that cause more trouble than the burrito.

Now, to take a look at the burger, a classic Double Whopper with Chese is quite the whopper. It delivers over 1000 calories, plus 100% daily value of fat and a hopping 120% daily value of saturated fat. This is not to mention 53% of the Daily value of cholesterol and almost 70% of the daily value of sodium. And that is without soda and fries (forget the shake)

Of course, there are better options, like the cheeseburger, with a third of all of the values mentioned above, and the Tendergrill Chicken sandwich with about half of the calories, and a third of the cholesterol.

As all of the restaurants mentioned above, there are extremes on either end, so it is best to do your research before going out into the wild fast food world.

Dunkin’Donuts Nutrition

Dunkin’ Donuts is similar to Starbucks in that there are a wide range of coffee drinks that are seasonal, with the difference that Dunking Donuts does report the nutritional information in full.

Let’s take a look at the drinks:

Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
ESPRESSO BEVERAGES
Cappuccino Small 80 4 4 7 70 35 2,5 0 15 0 7
Cappuccino with Sugar Small 140 4 4 24 70 35 2,5 0 15 0 24
Caramel Latte Lite Large 160 12 0 24 170 5 0 0 5 0 20
Caramel Latte Lite Medium 120 9 0 18 125 5 0 0 5 0 15
Caramel Latte Lite Small 80 6 0 11 85 0 0 0 5 0 10
Caramel Mocha Latte with Milk Large 450 14 12 70 230 110 8 0 55 1 67
Caramel Mocha Latte with Milk Medium 330 11 9 52 170 80 6 0 40 1 50
Caramel Swirl Coconut Iced Latte with Milk Large 470 14 12 73 220 110 7 0 40 0 72
Caramel Swirl Coconut Iced Latte with Milk Medium 350 11 9 55 160 80 5 0 30 0 54
Caramel Swirl Latte with Milk Large 460 14 12 73 200 110 7 0 40 0 72
Caramel Swirl Latte with Milk Medium 350 11 9 55 150 80 5 0 30 0 54
Espresso 5 0 0 1 5 0 0 0 0 0 1
Espresso with Sugar 30 0 0 7 5 0 0 0 0 0 7
Iced Caramel Latte Lite Large 160 12 0 25 180 5 0 0 5 0 20
Iced Caramel Latte Lite Medium 120 9 0 19 135 5 0 0 5 0 15
Iced Caramel Latte Lite Small 80 6 0 12 90 0 0 0 5 0 10
Iced Caramel Mocha Latte with Milk Large 450 14 12 70 240 110 8 0 55 1 67
Iced Caramel Mocha Latte with Milk Medium 330 11 9 52 180 80 6 0 40 1 50
Iced Caramel Mocha Latte with Milk Small 220 7 6 35 120 60 4 0 25 1 33
Iced Caramel Mocha Latte with Skim Milk Large 350 15 1 70 210 10 0,5 0 10 1 68
Iced Caramel Mocha Latte with Skim Milk Medium 260 11 0,5 53 150 5 0 0 5 1 51
Iced Caramel Mocha Latte with Skim Milk Small 170 7 0 35 105 5 0 0 5 1 34
Iced Caramel Swirl Latte with Milk Large 460 14 12 73 220 110 7 0 40 0 72
Iced Caramel Swirl Latte with Milk Medium 350 11 9 55 160 80 5 0 30 0 54
Iced Caramel Swirl Latte with Milk Small 230 7 6 37 110 50 3,5 0 20 0 37
Iced Caramel Swirl Latte with Skim Milk Large 360 15 0 73 210 5 0 0 10 0 72
Iced Caramel Swirl Latte with Skim Milk Medium 270 11 0 55 160 5 0 0 10 0 55
Iced Caramel Swirl Latte with Skim Milk Small 190 8 0 38 110 0 0 0 5 0 37
Iced Latte Lite Large 160 14 0 25 220 0 0 0 5 0 20
Iced Latte Lite Medium 120 10 0 19 170 0 0 0 5 0 15
Iced Latte Lite Small 80 7 0 13 110 0 0 0 0 0 10
Iced Latte Small 120 6 6 10 105 50 3,5 0 25 0 10
Iced Latte with Skim Milk Small 70 7 0 11 110 0 0 0 0 0 10
Iced Latte with Skim Milk and Sugar Small 130 7 0 28 110 0 0 0 0 0 27
Iced Latte with Sugar Small 170 6 6 27 100 50 3,5 0 25 0 27
Iced Mocha Swirl Latte Small 220 7 6 35 115 60 4 0 25 1 32
Iced Mocha Swirl Latte with Milk Large 460 13 13 72 220 120 7 0 35 2 67
Iced Mocha Swirl Latte with Milk Medium 350 10 10 54 160 90 6 0 25 2 51
Iced Mocha Swirl Latte with Milk Small 230 7 6 37 110 60 3,5 0 20 1 34
Iced Mocha Swirl Latte with Skim Milk Small 180 8 0 36 125 0 0 0 0 1 32
Iced Vanilla Latte Lite Large 170 13 0 24 190 5 0 0 10 0 20
Iced Vanilla Latte Lite Small 80 6 0 12 95 0 0 0 5 0 10
Iced vanilla Latte Lite Medium 120 10 0 18 140 5 0 0 5 0 15
Latte Lite Large 160 14 0 25 220 0 0 0 5 0 20
Latte Lite Medium 120 10 0 19 170 0 0 0 5 0 15
Latte Lite Small 80 7 0 13 110 0 0 0 0 0 10
Latte Small 120 6 6 10 105 50 3,5 0 25 0 10
Latte with Sugar Small 170 6 6 27 100 50 3,5 0 25 0 27
Mocha Swirl Iced Latte with Skim Milk Large 360 14 1,5 73 210 10 1 0 5 2 67
Mocha Swirl Iced Latte with Skim Milk Medium 270 11 1 55 160 10 0,5 0 5 2 51
Pumpkin Iced Latte with Milk Large 440 15 12 67 270 110 7 0 35 0 66
Pumpkin Iced Latte with Milk Medium 330 11 9 51 200 80 5 0 30 0 50
Pumpkin Mocha Iced Latte with Milk Large 460 14 13 73 250 110 7 0 35 1 70
Pumpkin Mocha Iced Latte with Milk Medium 350 11 9 56 180 90 5 0 30 1 53
Pumpkin White Chocolate Flavored Iced Latte with Milk Large 460 15 12 72 270 110 7 0 40 0 71
Pumpkin White Chocolate Flavored Iced Latte with Milk Medium 350 12 9 55 200 80 5 0 30 0 54
Turbo Shot ™ Extra Large 10 0 0 2 15 0 0 0 0 0 2
Turbo Shot ™ Large 10 0 0 2 15 0 0 0 0 0 2
Turbo Shot ™ Medium 5 0 0 1 10 0 0 0 0 0 1
Turbo Shot ™ Small 5 0 0 1 5 0 0 0 0 0 1
Vanilla Latte Lite Large 170 13 0 24 170 5 0 0 10 0 20
Vanilla Latte Lite Medium 120 10 0 18 130 5 0 0 5 0 15
Vanilla Latte Lite Small 80 6 0 12 85 0 0 0 5 0 10
FROZEN COFFEE
Frozen Caramel Coffee Coolatta with Cream Large 1050 11 52 143 260 470 32 1,5 180 0 130
Frozen Caramel Coffee Coolatta with Cream Medium 800 8 40 107 200 360 25 1 140 0 98
Frozen Coffee Coolatta with Cream Large 860 7 51 102 150 460 33 1,5 170 0 91
Frozen Coffee Coolatta with Cream Medium 660 5 39 77 110 350 26 1 130 0 69
Frozen Mocha Coffee Coolatta with Cream Large 1050 9 53 144 210 480 33 1,5 180 2 127
Frozen Mocha Coffee Coolatta with Cream Medium 800 7 41 109 160 370 25 1 135 2 96
Frozen Pumpkin Coffee Coolatta with Cream Large 1040 11 52 139 260 470 33 1,5 180 0 127
Frozen Pumpkin Coffee Coolatta with Cream Medium 790 8 40 105 200 360 25 1 135 0 96
Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
MUFFINS
Blueberry Muffin 460 6 15 76 450 130 3 0 60 2 44
Chocolate Chip Muffin 550 7 20 83 470 180 6 0 65 2 50
Coffee Cake Muffin 590 7 24 86 480 220 8 0 65 1 51
Corn Muffin 460 7 16 72 770 140 3 0 70 1 31
Honey Bran Raisin Muffin 440 7 13 74 410 120 2,5 0 55 4 40
Pumpkin Muffin 550 7 24 77 480 210 5 0 50 3 41
Reduced Fat Blueberry Muffin 410 7 10 75 620 90 2 0 55 2 40
Blueberry Munchkin 70 1 3,5 9 50 30 1,5 0 5 0 5
Cinnamon Cake Munchkin 60 1 3,5 6 65 30 1,5 0 5 0 3
Cocoa Glazed Munchkin 35 1 1 6 35 10 0 0 0 0 3
Cocoa Kreme Puff Munchkin 50 1 2,5 7 40 25 1 0 0 0 4
Double Cocoa Kreme Puff Munchkin 50 1 2,5 7 45 20 1 0 0 0 3
Glazed Cake Munchkin 70 1 3,5 8 65 30 1,5 0 5 0 4
Glazed Chocolate Cake Munchkin 70 1 3,5 8 85 30 1,5 0 0 0 4
Glazed Munchkin 70 1 4 7 80 35 2 0 0 0 3
Jelly Filled Munchkin 80 1 4 9 85 35 2 0 0 0 2
Plain Cake Munchkin 60 1 3,5 6 65 30 1,5 0 5 0 2
Powdered Cake Munchkin 60 1 3,5 7 65 30 1,5 0 5 0 3
Pumpkin Munchkin 60 1 2,5 9 75 25 1 0 5 0 4
Sugared Munchkin 60 1 3,5 6 65 30 1,5 0 5 0 2
OTHER BAKERY
Apple Fritter 410 6 17 60 380 150 7 0 0 2 27
Apple Pie 280 3 14 36 240 130 5 0 0 1 15
Biscuit 320 6 17 35 740 150 10 0 0 1 3
Brownie 440 3 23 58 250 210 5 0 55 1 49
Double Cocoa Fritter 430 5 19 63 370 170 8 0 0 2 30
English Muffin 140 4 0,5 29 130 5 0 0 0 7 2
Glazed Fritter 410 6 17 60 380 150 7 0 0 2 27
Plain Croissant 330 7 17 37 370 160 8 0 0 2 5
Vanilla Cocoa Fritter 440 5 20 63 360 180 8 0 0 2 34
OTHER HOT BEVERAGE
Dark Hot Chocolate Large 400 3 11 82 670 100 10 0 0 5 62
Dark Hot Chocolate Medium 300 2 8 61 500 70 7 0 0 3 47
Dark Hot Chocolate Small 200 1 5 41 330 50 5 0 0 2 31
Dark Hot Chocolate Xlarge 500 4 13 102 840 120 12 0 0 6 78
Dunkaccino® Large 490 4 22 71 450 200 18 0 15 1 54
Dunkaccino® Medium 350 3 16 51 320 140 13 0 10 1 38
Dunkaccino® Small 240 2 11 35 220 100 9 0 10 1 26
Dunkaccino® Xlarge 540 5 24 78 480 220 19 0 15 1 58
Hot Chocolate Large 450 4 15 81 560 130 14 0 0 3 62
Hot Chocolate Medium 320 3 11 58 400 90 10 0 0 2 44
Hot Chocolate Small 220 2 7 39 270 60 7 0 0 2 30
Hot Chocolate XLarge 490 5 16 88 610 140 15 0 0 3 67
Mint Hot Chocolate Large 420 3 13 72 530 120 12 0 0 3 54
Mint Hot Chocolate Medium 310 2 10 52 390 90 9 0 0 2 39
Mint Hot Chocolate Small 220 1 7 36 270 60 6 0 0 1 27
Mint Hot Chocolate XLarge 520 3 16 87 650 140 15 0 0 3 65
Turbo Hot Chocolate Large 450 4 15 81 560 130 14 0 0 3 62
Turbo Hot Chocolate Medium 320 3 11 58 400 90 10 0 0 2 44
Turbo Hot Chocolate Small 220 2 7 39 270 60 7 0 0 2 30
Vanilla Chai 330 11 8 53 180 70 8 0 10 1 45
Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
TEA
Decaffeinated Tea 0 0 0 0 5 0 0 0 0 0 0
Decaffeinated Tea with Milk 20 1 1 1 20 10 0,5 0 5 0 1
Decaffeinated Tea with Milk and Sugar 80 1 1 19 20 10 0,5 0 5 0 19
Decaffeinated Tea with Skim Milk 10 1 0 2 20 0 0 0 0 0 2
Decaffeinated Tea with Skim Milk and Sugar 70 1 0 19 20 0 0 0 0 0 19
Decaffeinated Tea with Sugar 60 0 0 17 5 0 0 0 0 0 17
Earl Grey Tea 0 0 0 0 5 0 0 0 0 0 0
Earl Grey Tea with Milk 20 1 1 1 20 10 0,5 0 5 0 1
Earl Grey Tea with Milk and Sugar 80 1 1 19 20 10 0,5 0 5 0 19
Earl Grey Tea with Skim Milk 10 1 0 2 20 0 0 0 0 0 2
Earl Grey Tea with Skim Milk and Sugar 70 1 0 19 20 0 0 0 0 0 19
Earl Grey Tea with Sugar 60 0 0 17 5 0 0 0 0 0 17
English Breakfast Tea 0 0 0 0 5 0 0 0 0 0 0
Freshly Brewed Unsweetened Iced Tea 5 0 0 1 0 0 0 0 0 0 0
Green Tea 0 0 0 0 5 0 0 0 0 0 0
Green Tea with Milk 20 1 1 1 20 10 0,5 0 5 0 1
Green Tea with Milk and Sugar 80 1 1 19 20 10 0,5 0 5 0 19
Green Tea with Skim Milk 10 1 0 2 20 0 0 0 0 0 2
Green Tea with Skim Milk and Sugar 70 1 0 19 20 0 0 0 0 0 19
Green Tea with Sugar 60 0 0 17 5 0 0 0 0 0 17
Peach Flavored Iced Tea 15 0 0 2 0 0 0 0 0 0 0
Peach Flavored Sweetened Iced Tea 90 0 0 21 0 0 0 0 0 0 19
Raspberry Flavored Iced Tea 15 0 0 2 0 0 0 0 0 0 0
Raspberry Flavored Sweetened Iced Tea 90 0 0 21 0 0 0 0 0 0 19
Sweet Tea – Large 310 0 0 80 10 0 0 0 0 0 78
Sweet Tea – Medium 230 0 0 60 5 0 0 0 0 0 58
Sweet Tea – Small 160 0 0 40 5 0 0 0 0 0 39
WAKE-UP WRAP
Bacon, Egg & Cheese Wake-Up Wrap 180 9 9 14 520 80 4 0 40 1 1
Egg & Cheese Wake-Up Wrap 150 7 8 13 420 70 3,5 0 40 1 1
Egg White Turkey Sausage Wake-Up Wrap 150 10 6 14 420 50 2,5 0 15 1 2
Egg White Veggie Wake-Up Wrap 150 9 7 14 360 60 3 0 15 1 1
Ham, Egg & Cheese Wake-Up Wrap 170 10 8 14 560 70 3,5 0 45 1 1
Hot and Spicy Wake-Up Wrap 190 10 11 14 500 100 4,5 0 95 1 1
Sausage, Egg & Cheese Wake-Up Wrap 260 12 17 14 680 150 7 0 60 1 1

The Coolattas® are frozen drinks that may or may not have coffee in them; in general, the ones with coffee tend to be heavier in calories and in fat than the non-coffee ones.

Of those without coffee, of course the nutritional information varies significantly with size, but the smalls range between 200 to 430 calories. However, the large Vanilla Bean Coolatta has 850 calories, and 35% saturated fat, as well as 61% of the total %DV of carbs. The ones with coffee however are much higher in calories and fat, some of which are over 1000 calories (large).

The traditional coffees, however, are low in calories, fat and sugars, as long as a limited amount of creamer and sugar is added. The drinks with syrups, including the mochas, hike up the calories, fats and sugars significantly, so they are best to avoid.

Now let’s take a look at the foods:

Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
AM SNACKS
Brown Sugar Flavored Oatmeal with Dried Fruit Topping 300 7 4 61 470 35 1 0 0 6 28
Hash Browns – 9 Pieces 200 2 11 22 730 100 1,5 0 0 3 0
Hash Browns – 6 pieces 130 1 7 15 480 70 1 0 0 2 0
Original Oatmeal with Dried Fruit Topping 270 7 4 54 140 35 1 0 0 6 22
Sausage Pancake Bites 300 7 20 23 550 180 7 0 20 1 7
BAGEL TWIST
Cheddar Cheese Bagel Twist 390 16 8 65 770 70 4,5 0 20 4 7
Cinnamon Raisin Bagel Twist 350 12 1 72 510 10 0 0 0 4 20
BAGELS
Blueberry Bagel 320 11 1 68 570 5 0 0 0 4 12
Cinnamon Raisin Bagel 320 12 1 66 500 10 0 0 0 4 14
Everything Bagel 340 12 3 67 630 25 0 0 0 5 7
Garlic Bagel 330 12 1 69 630 10 0 0 0 5 7
Multigrain Bagel 350 15 7 63 450 60 0,5 0 0 8 8
Onion Bagel 310 11 1 63 500 10 0 0 0 3 4
Plain Bagel 310 11 1 64 620 5 0 0 0 4 7
Poppy Seed Bagel 340 12 3,5 66 630 35 0,5 0 0 5 7
Pretzel Salt Bagel 310 11 1 64 3380 5 0 0 0 4 7
Pumpkin Bagel 400 13 4,5 77 600 40 2,5 0 0 5 19
Sesame Seed Bagel 350 12 4,5 65 630 45 1 0 0 5 7
Sour Cream and Onion Bagel 330 13 1,5 66 1050 15 0 0 0 3 6
Wheat Bagel 300 12 1,5 63 470 10 0 0 0 6 8
Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
BAKERY SANDWICHES
BBQ Angus Steak and Cheese Wrap 390 23 22 25 870 200 11 1 80 1 6
BBQ Chicken Sandwich 590 30 19 74 1420 170 6 0 60 3 10
Bacon Ancho Chicken Sandwich 640 34 25 70 1620 220 7 0 65 3 7
Bacon Ranch Chicken Sandwich 660 34 27 69 1620 250 8 0 65 3 6
Chicken Salad Wrap 500 23 35 25 1230 310 10 0 70 1 3
Chicken Salad on a Croissant 560 17 37 38 890 340 10 0 45 2 6
Deluxe Grilled Cheese with Bacon 550 22 33 41 1140 290 14 0,5 45 1 4
Deluxe Grilled Cheese with Ham 530 22 30 41 1210 270 13 0,5 55 1 4
Ham and Cheese on a French Roll 440 24 14 54 1380 130 6 0 50 2 3
Pretzel Roll Roast Beef Sandwich 440 24 17 47 1330 150 6 0 60 1 4
Ranch Angus Steak and Cheese Wrap 430 23 27 23 860 250 12 1 80 1 2
Roast Beef on a French Roll 460 26 16 54 1100 150 6 0 55 3 3
Texas Toast Grilled Cheese 510 18 30 41 940 270 13 0,5 40 1 3
Tuna Melt on a Croissant 680 23 47 42 1010 430 15 0 60 2 5
Tuna Salad Sandwich on a Plain Bagel 570 22 24 69 1130 220 3,5 0 35 4 7
Tuna Salad Sandwich on an English Muffin 400 15 24 34 630 210 3,5 0 35 7 2
Tuna Salad Wrap 520 24 37 25 1180 330 9 0 65 1 2
Turkey Cheddar Bacon on a French Roll 460 28 14 55 1370 130 6 0 50 3 4
BEVERAGE FLAVORS
Flavor Shot in Medium Beverage 10 0 0 1 0 0 0 0 0 0 0
BREAKFAST SANDWICHES
Angus Steak Big N‘ Toasted 620 34 34 43 1290 300 14 1 180 1 4
Bacon, Egg & Cheese on Biscuit 470 18 27 38 1310 240 14 0,5 75 1 4
Bacon, Egg & Cheese on Croissant 480 19 27 40 940 240 12 0 70 2 6
Bacon, Egg & Cheese on English Muffin 290 16 10 32 700 90 4,5 0 70 7 2
Bacon, Egg & Cheese on a Plain Bagel 460 23 11 67 1200 100 4,5 0 70 4 7
Big n‘ Toasted™ 530 26 28 43 1360 250 10 0 110 1 4
Chicken Biscuit 540 21 28 51 1380 250 11 0 35 2 6
Egg & Cheese on Biscuit 420 14 23 37 1100 210 13 0,5 70 1 4
Egg & Cheese on Croissant 440 15 24 40 730 210 11 0 70 2 5
Egg & Cheese on English Muffin 240 12 7 32 490 60 3,5 0 70 7 2
Egg & Cheese on a Plain Bagel 410 19 7 67 980 70 3,5 0 70 4 7
Egg White Turkey Sausage Flatbread 280 18 8 32 770 70 3 0 15 3 4
Egg White Veggie Flatbread 280 16 10 32 690 90 4 0 20 3 3
Glazed Donut Breakfast Sandwich 360 13 20 32 720 180 8 0 60 1 13
Ham, Egg & Cheese on Biscuit 450 18 24 38 1380 220 13 0,5 80 1 4
Ham, Egg & Cheese on Croissant 460 20 25 40 1010 220 11 0 80 2 5
Ham, Egg & Cheese on English Muffin 280 17 8 34 770 70 3,5 0 95 7 3
Ham, Egg & Cheese on a Plain Bagel 440 24 8 67 1260 70 4 0 80 4 7
Hot and Spicy Breakfast Sandwich 550 28 18 68 1330 160 8 0 190 5 8
Sausage Biscuit 530 14 36 36 1260 330 17 0 45 1 3
Sausage, Egg & Cheese on Biscuit 630 22 43 38 1620 380 20 0 115 2 4
Sausage, Egg & Cheese on Croissant 650 24 43 41 1250 390 18 0 115 2 5
Sausage, Egg & Cheese on English Muffin 450 21 26 32 1010 240 11 0 115 7 2
Sausage, Egg & Cheese on a Plain Bagel 620 27 26 67 1510 240 11 0 115 4 7
Smoked Sausage Breakfast Sandwich 550 21 36 36 1510 320 13 0 245 1 4
Turkey Sausage Breakfast Sandwich 390 23 17 35 860 150 6 0 155 7 2
CIDER
Apple Cider Large 260 0 0 66 85 0 0 0 0 0 66
Apple Cider Medium 180 0 0 45 55 0 0 0 0 0 45
Apple Cider Small 120 0 0 31 40 0 0 0 0 0 31
Apple Cider XLarge 320 0 0 80 100 0 0 0 0 0 80
Iced Apple Cider Large 260 0 0 66 95 0 0 0 0 0 66
Iced Apple Cider Medium 180 0 0 45 65 0 0 0 0 0 45
Iced Apple Cider Small 120 0 0 31 45 0 0 0 0 0 31
COFFEE
Blueberry Coffee Small 15 0 0 2 5 0 0 0 0 0 0
Caramel Coffee Small 10 0 0 2 5 0 0 0 0 0 0
Caramel Mocha Coffee Large 230 3 0 53 40 5 0 0 0 1 48
Caramel Mocha Coffee Medium 170 2 0 39 30 5 0 0 0 1 36
Caramel Swirl Coconut Coffee Large 240 4 0 53 45 0 0 0 5 0 51
Caramel Swirl Coconut Coffee Medium 180 3 0 40 30 0 0 0 5 0 38
Cinnamon Coffee Small 15 0 0 2 5 0 0 0 0 0 0
Coconut Coffee Small 10 0 0 1 5 0 0 0 0 0 0
Coffee Extra Large 15 1 0 2 15 0 0 0 0 0 0
Coffee Large 10 1 0 2 15 0 0 0 0 0 0
Coffee Medium 10 1 0 1 10 0 0 0 0 0 0
French Vanilla Coffee Small 10 0 0 1 5 0 0 0 0 0 0
Hazelnut Coffee Large 25 1 0 2 15 0 0 0 0 0 0
Hazelnut Coffee Medium 15 1 0 1 10 0 0 0 0 0 0
Hazelnut Coffee Small 10 0 0 1 5 0 0 0 0 0 0
Hazelnut Coffee XLarge 30 1 0 2 15 0 0 0 0 0 0
Iced Coffee Large 20 1 0 3 15 0 0 0 0 0 0
Iced Coffee Medium 15 1 0 2 10 0 0 0 0 0 0
Iced Coffee Small 10 1 0 2 5 0 0 0 0 0 0
Iced Coffee with Sugar Small 70 1 0 19 5 0 0 0 0 0 17
Iced Dunkin’ Dark® Roast Coffee with Cream and Sugar Large 250 3 12 40 40 110 7 0 40 0 35
Iced Dunkin’ Dark® Roast Coffee with Skim Milk and Splenda Large 60 3 0 10 50 0 0 0 0 0 3
Mocha Coffee Large 230 3 1 52 40 10 0 0 0 2 46
Mocha Coffee Medium 170 2 0,5 39 30 0 0 0 0 2 34
Mocha Coffee Small 110 1 0 26 20 0 0 0 0 1 23
Mocha Swirl Coffee Medium 170 2 0,5 39 30 0 0 0 0 2 34
Mocha Swirl Coffee Small 110 1 0 26 20 0 0 0 0 1 23
Pumpkin Coffee Large 210 4 0 47 95 0 0 0 0 0 45
Pumpkin Coffee Medium 160 3 0 35 70 0 0 0 0 0 34
Pumpkin Mocha Coffee Large 220 4 0,5 51 70 5 0 0 0 1 47
Pumpkin Mocha Coffee Medium 170 3 0 38 55 5 0 0 0 1 35
Pumpkin White Chocolate Flavored Coffee Large 220 4 0 51 90 0 0 0 0 0 47
Pumpkin White Chocolate Flavored Coffee Medium 170 3 0 38 70 0 0 0 0 0 35
Raspberry Coffee Small 15 0 0 2 5 0 0 0 0 0 0
Toasted Almond Coffee Small 10 0 0 1 5 0 0 0 0 0 0
Oatmeal Raisin Cookie 290 5 4 59 220 35 2 0 30 3 38
Reverse Chocolate Chunk Cookie 350 5 13 54 380 120 7 0 40 3 36
Triple Chocolate Chunk Cookie 340 5 11 58 380 100 6 0 35 2 34
Calories Protein Total Fat (g) Total Carb (g) Sodium (mg) Calories from fat Sat. Fat (g) Trans fat (g) Cholesterol (mg) Dietary Fiber (g) Sugar (g)
COOLATTA
Minute Maid® Orange Coolatta® Large 410 1 0 107 50 0 0 0 0 0 102
Minute Maid® Orange Coolatta® Medium 310 1 0 80 35 0 0 0 0 0 77
Minute Maid® Orange Coolatta® Small 200 1 0 53 25 0 0 0 0 0 51
Strawberry Fruit Coolatta® Large 470 0 0 115 70 0 0 0 0 0 114
Strawberry Fruit Coolatta® Medium 350 0 0 86 55 0 0 0 0 0 85
Strawberry Fruit Coolatta® Small 230 0 0 57 35 0 0 0 0 0 57
Vanilla Bean Coolatta® Large 850 6 12 184 300 110 7 0 45 0 174
Vanilla Bean Coolatta® Medium 630 4 9 138 220 80 5 0 30 0 130
Vanilla Bean Coolatta® Small 420 3 6 92 150 50 3,5 0 20 0 87
CREAM CHEESE
Plain Cream Cheese 150 3 15 3 250 130 9 0,5 40 0 3
Reduced Fat Blueberry Cream Cheese Spread 150 2 9 15 210 80 6 0 25 0 11
Reduced Fat Onion & Chive Cream Cheese Spread 130 3 11 6 250 100 7 0 35 0 3
Reduced Fat Plain Cream Cheese 100 4 8 5 250 70 5 0 25 0 2
Reduced Fat Smoked Salmon Cream Cheese Spread 140 4 11 6 240 100 7 0 35 0 4
Reduced Fat Strawberry Cream Cheese Spread 150 2 10 15 200 90 6 0 30 0 11
Reduced Fat Veggie Cream Cheese Spread 120 2 10 6 240 90 6 0 30 0 2
DANISH
Apple Cheese Danish 330 4 16 41 270 150 7 0 0 1 18
Cheese Danish 330 5 17 39 270 150 8 0 5 1 17
Strawberry Cheese Danish 320 4 16 40 260 150 7 0 0 1 18
DONUTS
Apple Crumb Donut 490 4 18 80 350 160 9 0 0 2 49
Apple n Spice Donut 270 3 14 32 350 130 6 0 0 1 8
Bavarian Kreme Donut 270 4 15 31 350 140 7 0 0 1 9
Blueberry Cake Donut 340 4 17 44 570 150 8 0 30 1 21
Blueberry Crumb Cake Donut 380 4 18 53 390 160 8 0 30 1 26
Blueberry Crumb Donut 500 4 18 84 350 160 9 0 0 2 52
Boston Kreme Donut 310 3 16 39 370 140 7 0 0 1 16
Boston Scream Donut 310 3 16 40 360 140 7 0 0 1 19
Bow Tie Donut 310 4 15 39 400 140 7 0 0 1 15
Butternut Donut 520 4 25 78 310 220 13 0 25 2 47
Caramel Spice Donut 290 4 16 33 350 150 7 0 0 1 11
Chocolate Caramel Donut 340 4 17 42 370 150 7 0,5 0 1 20
Chocolate Coconut Cake Donut 550 5 39 47 390 350 25 0 0 2 22
Chocolate Crumb Cake Donut 380 4 22 43 490 190 9 0 0 2 22
Chocolate Frosted Cake Donut 370 4 23 45 320 210 10 0 25 1 20
Chocolate Frosted Cocoa Donut 270 4 13 33 300 120 6 0 0 2 13
Chocolate Frosted Coffee Roll 410 7 19 53 420 170 8 0 0 3 19
Chocolate Frosted Donut 270 3 15 31 340 140 7 0 0 1 13
Chocolate Frosted Donut with Sprinkles 290 3 16 34 340 140 7 0 0 1 14
Chocolate Glazed Cake Donut 370 3 24 35 390 220 11 0 0 1 17
Chocolate Iced Bismark 390 5 19 52 360 170 8 0 0 2 21
Chocolate Kreme Filled Donut 370 4 21 42 370 190 10 0 0 1 21
Chocolate Peanut Butter Kreme Donut 360 3 19 43 360 170 8 0 0 1 24
Cinnamon Cake Donut 340 3 22 38 300 200 10 0 25 1 13
Cinnamon Cake Stick 350 4 18 44 420 160 8 0 35 2 19
Cinnamon Guava Donut 250 3 14 28 340 130 6 0 0 1 8
Cocoa Boston Kreme Donut 300 4 16 37 300 140 7 0 0 2 16
Cocoa Butternut Donut 280 4 13 37 290 120 6 0 0 2 17
Cocoa Coconut Donut 280 4 15 33 300 130 7 0 0 2 13
Cocoa Coffee Roll 310 5 14 44 300 130 6 0 0 3 16
Cocoa Confetti Donut 280 4 14 35 300 130 6 0 0 2 15
Cocoa Glazed Donut 260 4 13 32 280 110 6 0 0 2 13
Cocoa Jelly Donut 320 4 15 43 290 140 7 0 0 2 15
Cocoa Kreme Puff Donut 320 3 19 33 290 180 8 0 0 1 16
Coconut Caramel Donut 350 4 18 44 370 160 8 0,5 0 1 20
Coconut Caramel Drizzle Donut 300 4 17 33 360 160 8 0 0 1 11
Coconut Guava Donut 310 3 16 39 350 150 8 0 0 1 17
Coffee Roll 400 7 18 53 400 160 7 0 0 3 19
Crumb Cake Donut 380 4 20 46 330 180 9 0 25 1 25
Double Chocolate Cake Donut 380 4 25 36 410 230 11 0 0 2 17
Double Cocoa Coffee Roll 320 5 15 44 320 140 6 0 0 3 16
Double Cocoa Kreme Donut 320 4 19 35 290 170 8 0 0 2 14
Double Cocoa Kreme Puff Donut 310 4 19 33 290 170 8 0 0 2 13
Dulce de Chocolate Donut 350 4 17 45 360 150 7 0 5 1 21
Dulce de Leche Donut 290 4 16 31 340 140 7 0 0 1 10
Eclair 390 5 19 52 360 170 8 0 0 2 21
Fall Harvest Donut 290 3 16 35 340 140 7 0 0 1 15
French Cruller 220 2 15 18 100 140 7 0 35 0 10
Frosted Berry Shortcake Donut 350 3 19 43 360 170 8 0 0 1 24
Frosted Maple Kreme Donut 360 3 19 44 360 170 8 0 0 1 25
Frosted Strawberry Dream Donut 360 3 19 44 360 170 8 0 0 1 25
Glazed Apple Maple Donut 310 3 14 41 350 130 6 0 0 1 17
Glazed Bavarian Kreme Donut 290 3 15 37 350 130 7 0 0 1 15
Glazed Cake Donut 360 3 22 44 300 200 10 0 25 1 19
Glazed Cake Stick 370 4 18 48 420 160 8 0 35 1 23
Glazed Caramel Donut 330 4 16 41 350 140 7 0 0 1 19
Glazed Chocolate Cake Stick 390 3 25 40 540 220 11 0 0 2 17
Glazed Chocolate Kreme Donut 360 4 19 44 370 170 8 0 0 1 22
Glazed Cocoa Jelly Donut 310 3 14 43 280 130 7 0 0 1 14
Glazed Donut 260 3 14 31 330 130 6 0 0 1 12
Glazed Guava Donut 280 3 14 36 340 130 6 0 0 1 15
Glazed Jelly Donut 310 3 14 43 340 130 6 0 0 1 14
Glazed Lemon Donut 300 3 15 39 350 130 7 0 0 1 17
Glazed Strawberry Donut 320 3 14 45 350 130 6 0 0 1 21
Glazed Vanilla Kreme Donut 370 3 19 44 360 180 8 0 0 1 25
Guava Burst Donut 260 3 15 29 340 130 7 0 0 1 9
Guayaba Burst Donut 300 4 15 38 330 140 7 0 0 1 15
Jelly Donut 270 3 14 32 330 130 6 0 0 1 15
Jelly Stick 420 4 18 60 440 160 8 0 35 1 20
Lemon Filled Donut 270 4 15 31 350 140 7 0 0 1 9
Maple Crumb Cake Donut 380 4 20 45 330 180 9 0 25 1 25
Maple Frosted Cocoa Donut 270 4 13 34 290 120 6 0 0 1 15
Maple Frosted Coffee Roll 410 7 19 54 410 170 8 0 0 3 20
Maple Frosted Donut 270 3 15 32 340 140 7 0 0 1 14
Maple Kreme Donut 320 4 19 36 350 170 8 0 0 1 17
Maple Kreme Drizzle Donut 370 3 19 47 360 170 8 0 0 1 28
Marble Frosted Cocoa Donut 280 4 13 36 290 120 6 0 0 2 17
Marble Frosted Donut 270 3 15 32 340 140 7 0 0 1 13
Old Fashioned Cake Donut 320 3 22 33 300 200 10 0 25 1 9
PB&J Kreme Donut 360 3 19 44 360 170 8 0 0 1 26
Peanut Butter Kreme Donut 320 3 19 36 350 170 8 0 0 1 17
Pina Boom Donut 270 4 15 32 350 140 7 0 0 1 12
Pina Colada Donut 330 4 17 42 380 150 9 0 0 1 20
Plain Cake Stick 330 4 18 36 420 160 8 0 35 1 12
Powdered Cake Donut 340 4 22 38 300 200 10 0 25 1 13
Powdered Cake Stick 360 5 18 43 420 160 8 0 35 2 18
Powdered Cocoa Donut 230 4 13 26 280 120 6 0 0 2 7
Pumpkin Crumb Cake Donut 450 4 23 56 390 210 10 0 15 1 35
Pumpkin Donut 360 3 21 39 380 190 10 0 15 1 20
Pumpkin Pie Donut 380 4 20 46 380 180 9 0 0 1 25
Reverse Boston Kreme Donut 320 3 16 41 290 140 7 0 0 1 20
Spiced Chocolate Caramel Donut 340 4 17 42 370 150 7 0,5 0 1 20
Strawberry Dream Donut 330 3 19 36 350 170 8 0 0 1 17
Strawberry Dream Swirl Donut 370 3 19 47 360 170 8 0 0 1 28
Strawberry Frosted Cocoa Donut 270 4 13 34 290 120 6 0 0 1 15
Strawberry Frosted Donut 280 3 15 32 340 140 7 0 0 1 14
Strawberry Shortcake Donut 320 3 19 35 350 170 8 0 0 1 16
Sugar Raised Donut 230 3 14 22 330 130 6 0 0 1 4
Sugared Cocoa Donut 200 4 11 23 240 100 4,5 0 0 2 4
Triple Cocoa Donut 260 5 12 35 260 110 5 0 0 2 14
Vanilla Berry Shortcake Donut 350 3 19 43 360 170 8 0 0 1 24
Vanilla Cocoa Kreme Donut 310 5 17 36 260 150 7 0 0 2 17
Vanilla Frosted Cocoa Donut 250 4 11 33 250 100 4,5 0 0 2 14
Vanilla Frosted Coffee Roll 410 7 19 54 410 170 8 0 0 3 20
Vanilla Kreme Filled Donut 380 4 23 42 370 210 10 0 0 1 22
Vanilla Peanut Butter Kreme Donut 360 3 19 44 360 170 8 0 0 1 26

No one thinks Donuts are nutritious, and not even Dunkin’ Donuts is pretending that they are. Most of them aren’t as high in calories as many would think they are. Let’s take a look at the nutritional information for a traditional chocolate covered doughnut with sprinkles:

 

 

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While it is high in saturated fat, it says it has no trans fat, and is relatively low in carbs, and has no cholesterol or trans fats. Keeping in mind, however, that the American Heart Association recommends no more than 25 grams of sugar for women and 37.5g of sugar for men, it delivers more than half of the recommended amounts of sugar in a day for women, and more than a third for men, just in one doughnut.

The sandwiches and breakfast snacks are not too high in calories, but they are very high in sodium, as is most fast food.

It is recommended that you choose your foods carefully while at Dunkin’ Donuts, and choose drinks that hold the sugar and the syrup.

Conclusion

In general, most fast food restaurants are not there to deliver a well-balanced meal to you. Rather, their aim is to give you good-tasting and filling food without much regard for ingredients and nutritional balance.

If we were to rank these restaurants reviewed in terms of “healthfulness”, 1 being most healthy choices and 7 being least healthy choices (not to say there aren’t unhealthy choices, but rather to say that it is possible to make relatively wise choices there), we would rank them as follows:

1. Subway
2. Starbucks
3. Chipotle
4. Dunkin Donuts
5. McDonalds
6. Burger King
7. Taco Bell

Fast food can be delicious, but if you are watching out for your health, or if you tend to visit fast food restaurants regularly, you may want to review this guide to help you make better choices and avoid “healthy” fast food traps that may even be poorer choices.

Make it a goal to prepare your meals before going out, and keeping some emergency snacks in your car in case a meeting runs late. This will help keep you from driving yet again through the all-too-familiar drive-thru.

Sasha de Beausset

About Sasha de Beausset

Sasha de Beausset's life project is to become a leader in building solutions to food insecurity and malnutrition in Guatemala. She believes that recognizing community assets and being conscious of the role all sectors play in ensuring an equitable development is the key to building sustainable solutions. If you'd like to read more about benefiting from healthy eating, sign up for our newsletter and get the latest health research.

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