Dunkin' • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Dunkin'
Quick Answer: Dunkin' has 410 under 500 cal options. The lowest-calorie option at Dunkin' is the Egg and Cheese Wake-Up Wrap with 180 calories. Top pick overall: the Egg and Cheese on a Plain Bagel (460 cal, 19g protein, Nom Score B).
410
Under 500 Cal Options
450
Total Analyzed
B
Best Grade
B
1
Egg and Cheese on a Plain Bagel
Cal
460
Prot
19g
Sod
1010
Sug
8g
B
2
Grilled Cheese
Cal
480
Prot
21g
Sod
1120
Sug
1g
B
3
Egg and Cheese on English Muffin
Cal
340
Prot
14g
Sod
650
Sug
4g
Top Under 500 Cal Picks at Dunkin'
Item
Grade
Cal
Protein
Carbs
Sodium
1
Egg and Cheese on a Plain BagelNom's Top Pick
Watch the sodium.
B
460
19g
66g
1010mg
2
Grilled Cheese
Grilled. Great sugar. Watch the sodium.
B
480
21g
54g
1120mg
3
Egg and Cheese on English Muffin
Great portion. Watch the sodium. Light on fiber.
B
340
14g
38g
650mg
4
Egg and Cheese on Croissant
Great sugar. Watch the sat fat. Light on fiber.
C
440
14g
33g
620mg
5
Bacon, Egg and Cheese on English Muffin
Great sugar. Watch the sodium. Light on fiber.
C
420
19g
39g
900mg
6
Turkey Sausage Sandwich on English Muffin
Great sugar. Watch the sodium. Light on fiber.
C
460
22g
39g
1040mg
7
Sausage, Egg and Cheese Wake-Up Wrap
Great sugar & portion. Watch the sodium. Light on fiber.
C
280
10g
15g
690mg
8
Golden BBQ Hash Brown Wake Up Wrap
Great portion. Watch the sodium. Light on fiber.
C
290
10g
23g
900mg
9
Bacon, Egg and Cheese Wake-Up Wrap
Great sugar & portion. Watch the sodium. Light on fiber.
C
220
10g
15g
590mg
10
Egg and Cheese Wake-Up Wrap
Great sugar & portion. Watch the sodium. Light on fiber.
C
180
7g
14g
470mg
What to Avoid
These items at Dunkin' don't meet under 500 cal criteria:
Butter Pecan Swirl Coffee Chiller with Cream
700 calories
Butter Pecan Swirl Coffee Chiller with Whole Milk
530 calories
Coffee Chiller with Cream
540 calories
French Vanilla Swirl Coffee Chiller with Cream
750 calories
French Vanilla Swirl Coffee Chiller with Skim Milk
540 calories
Pro Tips: How to Order Under 500 Cal at Dunkin'
Choose grilled items over fried to save 100+ calories
Ask for dressings and sauces on the side
Skip the cheese and sour cream to cut calories significantly
Heading out or stuck without options? Keep under 500 cal snacks on hand so a under 500 cal choice is always within reach.
Common questions about under 500 cal at Dunkin'
Is Dunkin' good for under 500 cal diets?
Yes, Dunkin' is a solid choice for under 500 cal eating with 410 menu items that meet the criteria.
What's the best under 500 cal option at Dunkin'?
The Egg and Cheese on a Plain Bagel is the best choice with 460 calories, 19g protein, and a Nom Score of B.
What is the lowest-calorie item at Dunkin'?
The lowest-calorie option at Dunkin' is the Egg and Cheese Wake-Up Wrap with 180 calories.
How we ranked these: Based on Nom's analysis of 450 menu items at Dunkin',
scored using our proprietary Nom Score algorithm that evaluates sodium, saturated fat, sugar, portion size, fiber, and protein
per calorie. Data sourced from official Dunkin' nutrition information.
Nutrition data verified. All calorie counts, macros, and nutritional information are sourced directly from Dunkin''s official published nutrition data. Nom Scores are calculated using our research-backed algorithm aligned with USDA dietary guidelines.
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