Health

5 Healthy(ish) Dunkin’ Donuts Breakfasts. Yes, That’s Possible.

America runs on Dunkin’ but will your body thank you for it later? For commuters in need of a quick breakfast, Dunkin’ Donuts seems like a great option. And many people agree—the coffee giant sells about 30 cups every second. But we all know that pounding a chocolate frosted donut at 7:30 in the morning is a recipe for an 11 a.m. mid-meeting meltdown (hey, we’ve all been there) even if it looks oh so appealing behind the glass case.

But if Dunkin’s coffee is your jam, or it’s the only pop-in spot on your commute, here are five healthy healthy(ish) breakfast options.

Cup O’ Joe

Let’s be clear: a cup of coffee does not a breakfast make. With that in mind, drinking coffee with your breakfast is a low-calorie way to kick-start your day. The average cup of coffee—without the frills of sugar, milk and syrups—is only 10 calories. Beware, though, that caffeine can only tide you over for so long. If you haven’t paired the joe with a nutrient-rich breakfast, then after a couple hours you’ll need to buy something with more substance to help you power through your busy day.

Egg and Cheese on English Muffin

An egg and cheese combo paired with an English muffin will only set you back 240 calories and 7 grams of fat. The egg should give you a nice protein boost that’ll keep your stomach fuller, longer. Bring your own avocado and add it to the mix for an even more filling meal.

Egg White Veggie Flatbread

Egg whites only will help health-conscious commuters avoid extra cholesterol in their breakfast. And with a health dose of veggies, you know you’re starting your day off right! Be careful, though, this meal contains about 690 milligrams of sodium. So if you’re watching your salt content, make sure the rest of your day is as low-sodium as possible.

Bagels

Bagels are always handy breakfast option. Grab one to go and munch while you race to the metro. For a healthy breakfast, opt for the whole-wheat bagel. Whole wheat is a great source of dietary fiber, which keeps your stomach full and your heart strong!

Sugar Raised Donut

If doughnuts are on your mind and you can’t kick the craving, do your homework before making a purchase. Most doughnuts are full of fats and sugars that your body doesn’t need. At Dunkin’, skip the drizzled-on chocolate, avoid the sprinkles and don’t reach for that custard-filled circle. Instead, ask for a “Sugar Raised Donut.” It’s on the “healthier” end of the spectrum, with about 230 calories, 4 grams of sugar and 14 grams of fat. It’ll satisfy your sweet tooth without going overboard.

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Mollie Bloudoff-Indelicato

Mollie Bloudoff-Indelicato is a freelance science, health, and environment reporter based in Washington, DC, whose work has appeared in National Geographic, NPR, Scientific American, The Atlantic, Newsweek, and Nature.