148 of 173 food orders · Updated
Dunkin' orders under 500 calories
148 Dunkin' orders come in under 500 calories. Here they are, most protein first.
Under 500 calories
148
food orders
Most protein
23 g
Turkey Sausage Sandwich on English Muffin · 470 cal
Lightest
60 cal
Cinnamon Munchkins
Dunkin' under 500 calories
Every Dunkin' order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Turkey Sausage Sandwich on English Muffin | Sandwiches & Wraps | 470 | 23 g | 39 g | 25 g |
| Chicken Biscuit | Sandwiches & Wraps | 460 | 21 g | 46 g | 22 g |
| Grilled Cheese | Sandwiches & Wraps | 480 | 21 g | 54 g | 20 g |
| Egg and Cheese on a Plain Bagel | Sandwiches & Wraps | 460 | 19 g | 66 g | 13 g |
| Kosher Grilled Cheese with Veggie Bacon | Sandwiches & Wraps | 480 | 19 g | 38 g | 27 g |
| Bacon, Egg and Cheese on English Muffin | Sandwiches & Wraps | 400 | 18 g | 39 g | 19 g |
| Bacon & Cheddar Omelet Bites | — | 280 | 17 g | 7 g | 19 g |
| Kosher Grilled Cheese | Sandwiches & Wraps | 420 | 17 g | 36 g | 23 g |
| Biscuit, Bacon, Egg and Cheese | Sandwiches & Wraps | 490 | 17 g | 35 g | 31 g |
| White Cheddar Bagel Twist | Donuts & Bakery | 390 | 16 g | 64 g | 8 g |
| Multigrain Bagel | Donuts & Bakery | 380 | 15 g | 63 g | 8 g |
| Kolache | Donuts & Bakery | 390 | 15 g | 31 g | 23 g |
| Egg and Cheese on Croissant | Sandwiches & Wraps | 500 | 15 g | 40 g | 31 g |
| Chicken, Bacon & Cheese Croissant Stuffer | Sandwiches & Wraps | 330 | 14 g | 29 g | 18 g |
| Egg and Cheese on English Muffin | Sandwiches & Wraps | 340 | 14 g | 38 g | 15 g |
| Kosher Egg and Cheese on an English Muffin | Sandwiches & Wraps | 340 | 14 g | 38 g | 14 g |
| Maple Sugar Bacon Wake-Up | Sandwiches & Wraps | 280 | 13 g | 18 g | 17 g |
| Sausage Biscuit | Sandwiches & Wraps | 490 | 13 g | 32 g | 34 g |
| Everything Bagel | Donuts & Bakery | 340 | 12 g | 67 g | 3 g |
| Sesame Seed Bagel | Donuts & Bakery | 350 | 12 g | 64 g | 5 g |
| Kosher Veggie Sausage Wake-Up Wrap | Sandwiches & Wraps | 210 | 11 g | 16 g | 11 g |
| Turkey Sausage Wake Up Wrap | Sandwiches & Wraps | 240 | 11 g | 15 g | 15 g |
| Kosher Maple Sugar Bacon Wake- Up Wrap | Sandwiches & Wraps | 250 | 11 g | 17 g | 16 g |
| Plain Bagel | Donuts & Bakery | 300 | 11 g | 64 g | 1 g |
| Cinnamon Raisin Bagel | Donuts & Bakery | 320 | 11 g | 67 g | 1 g |
| Maple Sugar Snacking Bacon | Sides | 190 | 10 g | 10 g | 12 g |
| Bacon, Egg and Cheese Wake-Up Wrap | Sandwiches & Wraps | 220 | 10 g | 15 g | 13 g |
| Bacon Topped Avocado Toast | — | 290 | 10 g | 32 g | 14 g |
| Sausage, Egg and Cheese Wake-Up Wrap | Sandwiches & Wraps | 290 | 10 g | 15 g | 21 g |
| Egg White & Veggie Wake-Up WrapLower-cal pick | — | 170 | 9 g | 13 g | 9 g |
| Wake-Up Wrap — Bacon, Egg & CheeseLighter breakfast | — | 200 | 9 g | 14 g | 12 g |
| Iced Latte (Medium, whole milk) | — | 120 | 8 g | 11 g | 5 g |
| Kosher Veggie Bacon Wake-Up Wrap | Sandwiches & Wraps | 200 | 8 g | 15 g | 12 g |
| Stuffed Bagel Minis, Everything | — | 260 | 8 g | 34 g | 12 g |
| Hummus & Roasted Tomato Toast | Sides | 300 | 8 g | 39 g | 13 g |
| Peanut Donut | Donuts & Bakery | 470 | 8 g | 50 g | 27 g |
| Kosher Egg and Cheese Wake Up Wrap | Sandwiches & Wraps | 170 | 7 g | 14 g | 10 g |
| Egg and Cheese Wake-Up Wrap | Sandwiches & Wraps | 180 | 7 g | 14 g | 10 g |
| Stuffed Bagel Minis, Plain | — | 240 | 7 g | 32 g | 10 g |
| Hummus Toast | Sides | 250 | 7 g | 33 g | 11 g |
| Avocado & Roasted Tomato Toast | — | 260 | 7 g | 37 g | 10 g |
| Iced Caramel Craze Signature Latte (Medium)Sugary drink | — | 360 | 7 g | 60 g | 11 g |
| Coffee Roll | Donuts & Bakery | 390 | 7 g | 48 g | 19 g |
| Corn Muffin | Donuts & Bakery | 460 | 7 g | 73 g | 16 g |
| English Muffin | Donuts & Bakery | 190 | 6 g | 35 g | 2 g |
| Avocado Toast | — | 240 | 6 g | 34 g | 11 g |
| Chocolate Long John | Donuts & Bakery | 320 | 6 g | 41 g | 15 g |
| Plain Croissant | Donuts & Bakery | 340 | 6 g | 37 g | 19 g |
| Éclair | Donuts & Bakery | 370 | 6 g | 50 g | 16 g |
| Blueberry Muffin | Donuts & Bakery | 460 | 6 g | 77 g | 15 g |
| Chocolate Crème Stick | Donuts & Bakery | 460 | 6 g | 58 g | 23 g |
| Frozen Coffee (Medium, whole milk)High sugar | — | 470 | 6 g | 89 g | 11 g |
| Apple Fritter | Donuts & Bakery | 470 | 6 g | 47 g | 28 g |
| Bismark | Donuts & Bakery | 480 | 6 g | 63 g | 22 g |
| Biscuit | Donuts & Bakery | 270 | 5 g | 32 g | 14 g |
| Chocolate Frosted with Chocolate Sprinkles Donut | Donuts & Bakery | 270 | 5 g | 36 g | 12 g |
| Apple Crumb Donut | Donuts & Bakery | 290 | 5 g | 44 g | 11 g |
| Chocolate Crème Donut | Donuts & Bakery | 290 | 5 g | 36 g | 14 g |
| Apple Streusel Donut | Donuts & Bakery | 310 | 5 g | 46 g | 12 g |
| Chocolate Headlight Donut | Donuts & Bakery | 310 | 5 g | 41 g | 14 g |
| Gold Joy Donut | Donuts & Bakery | 310 | 5 g | 41 g | 14 g |
| Maple Long John Donut | Donuts & Bakery | 320 | 5 g | 42 g | 15 g |
| Spider Donut | Donuts & Bakery | 320 | 5 g | 44 g | 14 g |
| Vanilla Long John | Donuts & Bakery | 320 | 5 g | 42 g | 15 g |
| Crème Delight Donut | Donuts & Bakery | 330 | 5 g | 44 g | 16 g |
| Frosted Vanilla Crème Donut | Donuts & Bakery | 330 | 5 g | 44 g | 16 g |
| Indy Crème Donut | Donuts & Bakery | 330 | 5 g | 44 g | 16 g |
| New Yorker Donut | Desserts | 330 | 5 g | 44 g | 16 g |
| Da Bears Donut | Donuts & Bakery | 350 | 5 g | 47 g | 16 g |
| Pittsburgh Crème Donut | Donuts & Bakery | 350 | 5 g | 47 g | 16 g |
| Raven's Flock Donut | Donuts & Bakery | 350 | 5 g | 47 g | 16 g |
| Toasted Coconut Donut | Donuts & Bakery | 430 | 5 g | 52 g | 22 g |
| Maple Crème Stick | Donuts & Bakery | 460 | 5 g | 59 g | 22 g |
| Sugared Donut | Donuts & Bakery | 210 | 4 g | 24 g | 11 g |
| Apple 'n Spice Donut | Donuts & Bakery | 230 | 4 g | 31 g | 10 g |
| Lemon Donut | Donuts & Bakery | 230 | 4 g | 31 g | 10 g |
| Glazed DonutClassic | — | 240 | 4 g | 32 g | 11 g |
| Bavarian Kreme Donut | Donuts & Bakery | 240 | 4 g | 31 g | 11 g |
| Guava Donut | Donuts & Bakery | 240 | 4 g | 32 g | 10 g |
| Jelly Donut | Donuts & Bakery | 250 | 4 g | 36 g | 10 g |
| Chocolate Frosted Donut | Donuts & Bakery | 260 | 4 g | 34 g | 11 g |
| Maple Frosted Donut | Donuts & Bakery | 260 | 4 g | 35 g | 11 g |
| Strawberry Frosted Donut | Donuts & Bakery | 260 | 4 g | 35 g | 11 g |
| Vanilla Frosted Donut | Donuts & Bakery | 260 | 4 g | 34 g | 11 g |
| #ALLCAPS Donut | Donuts & Bakery | 270 | 4 g | 37 g | 11 g |
| Chocolate Frosted with Sprinkles Donut | Donuts & Bakery | 270 | 4 g | 36 g | 12 g |
| Forever New England Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| French Apple Donut | Donuts & Bakery | 270 | 4 g | 40 g | 10 g |
| Glazed Lemon Donut | Donuts & Bakery | 270 | 4 g | 40 g | 10 g |
| Go Canes Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Go Owls Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Inter Miami Donut | Donuts & Bakery | 270 | 4 g | 37 g | 11 g |
| Jaguars Hall of Fame Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Marble Frosted Donut | Donuts & Bakery | 270 | 4 g | 37 g | 11 g |
| Poe's Purple Donut | Donuts & Bakery | 270 | 4 g | 37 g | 11 g |
| Pumpkin Shaped Jelly Donut | Donuts & Bakery | 270 | 4 g | 36 g | 13 g |
| Raise the Flags Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Roll Tide Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Strawberry Frosted with Sprinkles Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| TN Titans Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| TN Vols Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| UGA Donut | Donuts & Bakery | 270 | 4 g | 37 g | 12 g |
| Vanilla Frosted Sprinkles Donut | Donuts & Bakery | 270 | 4 g | 37 g | 11 g |
| Glazed Jelly Donut | Donuts & Bakery | 280 | 4 g | 44 g | 10 g |
| Glazed Strawberry Donut | Donuts & Bakery | 280 | 4 g | 44 g | 10 g |
| Make-A-Wish Donut | Donuts & Bakery | 280 | 4 g | 41 g | 12 g |
| Boston Kreme Donut | — | 290 | 4 g | 41 g | 12 g |
| Maple Crème Donut | Donuts & Bakery | 290 | 4 g | 38 g | 14 g |
| Pumpkin Shaped Boston Kreme Donut | Donuts & Bakery | 300 | 4 g | 39 g | 14 g |
| Vanilla Crème Donut | Donuts & Bakery | 300 | 4 g | 37 g | 15 g |
| Old Fashioned Donut | Donuts & Bakery | 310 | 4 g | 30 g | 19 g |
| Vanilla Headlight Donut | Donuts & Bakery | 310 | 4 g | 41 g | 15 g |
| Pumpkin Shaped Vanilla Crème Donut | Donuts & Bakery | 320 | 4 g | 37 g | 18 g |
| Taillight Donut | Donuts & Bakery | 320 | 4 g | 41 g | 15 g |
| Cinnamon Donut | Donuts & Bakery | 330 | 4 g | 34 g | 20 g |
| Maple Vanilla Crème Donut | Donuts & Bakery | 330 | 4 g | 45 g | 15 g |
| Powdered Donut | Donuts & Bakery | 330 | 4 g | 34 g | 20 g |
| Glazed Blueberry Donut | Donuts & Bakery | 350 | 4 g | 44 g | 18 g |
| Chocolate Frosted Cake Donut | Donuts & Bakery | 360 | 4 g | 41 g | 20 g |
| Dunk O Lantern Donut | Donuts & Bakery | 360 | 4 g | 45 g | 18 g |
| Sour Cream Donut | Donuts & Bakery | 360 | 4 g | 49 g | 17 g |
| Glazed Chocolate Donut | Donuts & Bakery | 370 | 4 g | 41 g | 23 g |
| Double Chocolate Donut | Donuts & Bakery | 380 | 4 g | 41 g | 23 g |
| Coconut Donut | Donuts & Bakery | 410 | 4 g | 50 g | 21 g |
| Glazed Chocolate Stick | Donuts & Bakery | 410 | 4 g | 42 g | 25 g |
| Plain Stick | Donuts & Bakery | 420 | 4 g | 36 g | 30 g |
| Butternut Donut | Donuts & Bakery | 430 | 4 g | 57 g | 21 g |
| Chocolate Coconut Donut | Donuts & Bakery | 430 | 4 g | 50 g | 25 g |
| Cinnamon Stick | Donuts & Bakery | 430 | 4 g | 39 g | 30 g |
| Sugared Stick | Donuts & Bakery | 430 | 4 g | 39 g | 30 g |
| Powdered Stick | Donuts & Bakery | 440 | 4 g | 42 g | 30 g |
| Chocolate Butternut Donut | Donuts & Bakery | 450 | 4 g | 57 g | 24 g |
| Apple Stick | Donuts & Bakery | 470 | 4 g | 50 g | 30 g |
| Glazed Stick | Donuts & Bakery | 470 | 4 g | 48 g | 30 g |
| Lemon Stick | Donuts & Bakery | 480 | 4 g | 50 g | 30 g |
| Jelly Stick | Donuts & Bakery | 500 | 4 g | 57 g | 30 g |
| French Cruller | Donuts & Bakery | 230 | 3 g | 21 g | 14 g |
| Chocolate Dipped French Cruller | Donuts & Bakery | 280 | 3 g | 33 g | 15 g |
| Pumpkin Donut | Donuts & Bakery | 380 | 3 g | 41 g | 22 g |
| Cinnamon Munchkins | Donuts & Bakery | 60 | 1 g | 6 g | 4 g |
| Glazed Blueberry Munchkins | Donuts & Bakery | 60 | 1 g | 9 g | 3 g |
| Glazed Chocolate Munchkins | Donuts & Bakery | 60 | 1 g | 8 g | 4 g |
| Glazed Munchkins | Donuts & Bakery | 60 | 1 g | 7 g | 3 g |
| Jelly Munchkins | Donuts & Bakery | 60 | 1 g | 8 g | 3 g |
| Powdered Munchkins | Donuts & Bakery | 60 | 1 g | 7 g | 4 g |
| Glazed Old Fashioned Munchkins | Donuts & Bakery | 70 | 1 g | 8 g | 3 g |
| Pumpkin Munchkins | Donuts & Bakery | 70 | 1 g | 8 g | 4 g |
| Hash Browns | — | 150 | 1 g | 16 g | 9 g |
The full Dunkin' menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Dunkin' included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (896 of 908 items) are the values recorded for Dunkin' in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 12 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Dunkin' and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Dunkin'; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.