30gprotein480calOption 1
- 1 ×Egg White Veggie Wake-Up Wrap11g · 190
- 1 ×Waffle Breaded Chicken Tenders19g · 290
Dunkin' Nutrition Facts & Menu
Real Dunkin' meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Dunkin' meal ideas
Every order below is built from real Dunkin' menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Dunkin' orders that stay light on calories without skimping on protein.
Bigger, high-protein meals
Heartier Dunkin' orders for a big appetite or a training day.
60gprotein960calOption 1
- 2 ×Egg White Veggie Wake-Up Wrap22g · 380
- 2 ×Waffle Breaded Chicken Tenders38g · 580
Dunkin' nutrition highlights
A quick look at where the protein and the lighter options are on the Dunkin' menu. See calories and protein for all 93 items in the app.
Highest-protein picks
- Chicken Bacon Sandwich32g protein · 580 cal
- Grilled Cheese Melt with Ham25g protein · 510 cal
- Grilled Cheese Melt21g protein · 480 cal
- Tomato Pesto Grilled Cheese20g protein · 520 cal
- Waffle Breaded Chicken Tenders19g protein · 290 cal
- Texas Toast Grilled Cheese16g protein · 410 cal
Lightest options
- Waffle Breaded Chicken Tenders290 cal · 19g protein
- Texas Toast Grilled Cheese410 cal · 16g protein
- Grilled Cheese Melt480 cal · 21g protein
- Grilled Cheese Melt with Ham510 cal · 25g protein
- Tomato Pesto Grilled Cheese520 cal · 20g protein
- Chicken Bacon Sandwich580 cal · 32g protein
Ordering Dunkin' with macros in mind
Dunkin' is built around coffee and breakfast, and the food menu reflects that. You're not going to walk in and find a Grilled Chicken Bowl, but the breakfast sandwich lineup is more protein-capable than the chain's coffee-first reputation suggests.
The Chicken Bacon Sandwich is the clear protein leader at 580 calories and 32g protein. It's not a typical Dunkin' order, but it delivers the best protein-per-calorie ratio on the menu. If you're visiting Dunkin' and want to hit a protein target, this is the anchor item.
Bagel sandwiches are the other main protein vehicle. The Ham, Egg and Cheese on Bagel (500 cal, 24g protein) balances calories and protein reasonably well. The Sausage Egg and Cheese on Bagel (680 cal, 28g protein) goes higher in both. The Bacon Egg and Cheese version (520 cal, 23g protein) is a standard solid choice.
For a 500-calorie meal with 20 to 24g protein: the Ham, Egg and Cheese on Bagel is the most direct answer. The Grilled Cheese Melt with Ham (510 cal, 25g protein) is another option at essentially the same numbers.
The coffee question matters for macro tracking. A plain iced coffee at Dunkin' is near-zero calories. Add a Caramel Swirl and you're at 60 to 150 calories depending on size. A large iced latte with extras can reach 300 to 400 calories. If you're counting, decide upfront whether your coffee is part of your meal or separate.
Hash Browns (140 cal) and English Muffin (140 cal) are genuinely light add-ons if you want something small to accompany a coffee order. A plain bagel at 310 calories is also a reasonable light carb option.
Frequently asked questions
Build your own Dunkin' order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Dunkin' meals that fit them and lets you log them in seconds, at home or on the go.