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Dunkin Keto Options

Keep this Keto Dunkin Donuts Guide handy for when you need a caffeinated pick-me-up in the drive thru!With affordable coffee options and an all-day breakfast menu, Dunkin is a slam dunk for those of us on a Keto diet!Here’s what you need to know to successfully order a low carb meal at Dunkin.




Dunkin Donuts Overview

  • Your best options will be beverages and breakfast sandwiches with no bread.
  • Choose low carb options to add to your coffee, like the flavor shots.
  • Craving something different for lunch? Check out my running list of Keto Restauant Guides.

Sweeteners

Dunkin Donuts is fairly limited on sweeteners with typical offerings include Splenda and table sugar.

Unfortunately, sugar has way too many carbs for a ketogenic diet. I could easily drink my daily limit in one iced coffee!

Splenda, on the other hand, has maltodextrin (sugar) and also doesn’t mix very well into iced coffee.

Above all, I typically end up bringing my own stevia or monkfruit drops.

Creamer

The creamer options are less than ideal, too. In other words, it may be worth looking into bringing your own.

I do love that almond milk is an option, but it’s the sweetened version.

Also, while the cream may be the best option, it’s mixed with milk (like half-and-half), which boosts the carbs a bit.

If you’re avoiding dairy and still want a lower carb coffee with cream, I highly recommend using coconut milk or Nutpods. They’re not super portable, but you can always pour a little into a container and bring it with you!

Almond Milk

Small – add 10 calories and 2 carbs.
Medium – add 20 claories and 5g carbs.
Large – add 30 calories, 1g fat and 6g carbs.

Cream

Small – add 60 calories, 6g fat, 1g carbs and 1g protein.
Medium – add 85 calories, 9g fat, 2g carbs and 2g protein.
Large – add 110 calories, 11g fat, 3g carbs and 3g protein.

Skim Milk

Small – add 10 calories, 1g carbs and 2g protein.
Medium – add 20 calories, 3g carbs and 2g protein.
Large – add 30 calories, 3g carbs and 3g protein

Whole Milk

Small – add 10 calories, 1g fat, 1g carbs and 2g protein.
Medium – add 20 calories, 1.5g fat, 3g carbs and 2g protein.
Large – add 30 calories, 2g fat, 4g carbs and 3g protein.

Flavor Shots

Unique to Dunkin are the flavor shots that can be added to any of their beverages. Best of all, they’re unsweetened and sugar-free!

Flavor shots can be added to any beverage, and you can even order multiple flavors.

The following flavors are available:

  • French Vanilla
  • Hazelnut
  • Toasted Almond
  • Blueberry
  • Raspberry
  • Coconut

Unfortunately, the nutrition information for the Dunkin Donuts flavor shots is unknown.

The ingredients are as follows: Water, Propylene Glycol, Glycerine, Natural and Artificial Flavors, Caramel Color.

Word of caution, DO NOT confuse the flavor shots with the flavor swirls. The flavor swirls are loaded with sugar, which could immediately kick you out of ketosis.

Keto and Low Carb Options at Dunkin Donuts

Coffee

By default, the black coffee at Dunkin comes with a small carb count and I’m not entirely sure why.

This should not be a cause for concern, however. This is likely to count for the amount of coffee used to brew, and not after the waste is discarded.

Hot Coffee

  • Small coffee, plain (5 calories, 0g fat, 1g carbs, 0g protein)
  • Medium coffee, plain (10 calories, 0g fat, 1g carbs, 1g protein)
  • Large coffee, plain (10 calories, 0g fat, 2g carbs, 1g protein)
  • X-Large coffee, plain (15 calories, 0g fat, 2g carbs, 1g protein)
  • Espresso shot (5 calories, 0g fat, 1g carbs, 0g protein)

Hot Americano

  • Small Americano (10 calories, 0g fat, 1g carbs, 0g protein)
  • Medium Americano (10 calories, 0g fat, 2g carbs, 0g protein)
  • Large Americano (15 calories, 0g fat, 2g carbs, 0g protein)

Hot Lattes

Ordering a small latte? Here’s how that breaks down with the different milk options.

  • Skim milk (70 calories, 0g fat, 10g carbs, 6g protein)
  • Whole milk (120 calories, 6g fat, 10g carbs, 6g protein)
  • Almond milk (80 calories, 2g fat, 14g carbs, 1g fiber, 1g protein) 13g net

Iced Coffee

As long as your iced coffee has no cream or sweetener, it should stay fairly low in calories.

  • Small iced coffee, plain (10 calories, 0g fat, 2g carbs, 1g protein)
  • Medium iced coffee, plain (15 calories, 0g fat, 2g carbs, 1g protein)
  • Large iced coffee, plain (20 calories, 0g fat, 3g carbs, 1g protein)

Cold Brew Coffee

  • Small cold brew, original (10 calories, 0g fat, 2g carbs, 1g protein)
  • Medium cold brew, original (15 calories, 0g fat, 2g carbs, 1g protein)
  • Large cold brew, original (20 calories, 0g fat, 3g carbs, 1g protein)

Tea

You’ll want to order iced or hot tea, unsweetened. You can add Splenda or your own sweetener, if you like.

Also avoid the fruited teas, as well. They have sugar added, which isn’t very Keto friendly.

Hot Tea

No nutritional information for hot tea is listed on the Dunkin website, but it does state that “all varieties of our tea and herbal infusion have no nutritional significance.”

Iced Tea

  • Small iced tea, unsweetened (5 calories, 0g fat, 1g carbs, 0g protein)
  • Medium iced tea, unsweetened (5 calories, 0g fat, 2g carbs, 0g protein)
  • Large iced tea, unsweetened (5 calories, 0g fat, 2g carbs, 0g protein)
  • Small iced green tea, unsweetened (5 calories, 0g fat, 1g carbs, 0g protein)
  • Medium iced green tea, unsweetened (5 calories, 0g fat, 2g carbs, 0g protein)
  • Large iced green tea, unsweetened (5 calories, 0g fat, 2g carbs, 0g protein)

Breakfast sandwiches

The nutrition information for the breakfast sandwiches with “no bread” is the same for all breads offered at Dunkin including the bagels, english muffins and biscuits.

  • Sausage Egg and Cheese, no bread (370 calories, 33g fat, 3g carbs, 16g protein)
  • Bacon Egg + Cheese Bagel, no bread (220 calories, 17g fat, 3g carbs, 13g protein)
  • Ham Egg + Cheese Bagel, no bread (180 calories, 13g fat, 3g carbs, 13g protein)
  • Turkey Sausage Sandwich, no muffin (290 calories, 19g fat, 3g carbs, 19g protein)
  • Veggie Egg White Sandwich, no muffin (130 calories, 8g fat, 4g carbs, 1g fiber, 9g protein)

Wake up wraps

Information for the wake up wraps without a tortilla is not available through Dunkin. Therefore, we have to make a rough estimate for this menu item.

For more lax Keto followers, getting these without the tortilla would likely be a fine option as well.

After all, they’re still only about 15g carbs *with* the wrap. I would account for roughly 3-4g carbs, to be on the safe side.

Final thoughts

  • To save a few carbs, you could bring your own heavy whipping cream or dairy-free creamer.
  • You’ll have to pass on the vanilla chai as it’s a latte full of sugar. Avoid confusing it with the regular, unsweetened hot teas.
  • Take advantage of Dunkin’s BOGO deals to save some extra money at the drive thru.
  • Are you looking for a guide to Starbucks? I have one of those, too.

All nutrition information for this post from the Dunkin’ Donuts website.

Do you have a favorite low carb option from Dunkin?

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14 Comments

  1. Avatar Alice elwood on June 27, 2020 at 8:23 pm

    Does Dunkin Donuts have sugar free syrups?

  2. Avatar Tom on December 5, 2019 at 4:19 pm

    Ok no bun but what about thefake cheese?

    • Dominic Geracia Dominic Geracia on December 9, 2019 at 10:26 am

      Usually a carb or two per slice, so your choice whether or not to eat it!

  3. Avatar Amanda on June 21, 2019 at 1:04 pm

    Why is there carbs in their plain black coffee? I can’t find any info on that. Everywhere I look, coffee has zero carbs. Has anyone figured this out?

    • Dominic Dominic on June 25, 2019 at 8:59 am

      Hi Amanda-

      I actually wondered the same thing. I haven’t found the exact answer yet, but others have told me that they may include the nutrition of the whole coffee bean, despite it being filtered. I just count it to be safer than sorry!

    • Avatar Shannon Robare on June 9, 2020 at 2:33 pm

      Why are there carbs in plain black coffee??

      • Dom Geracia Dom Geracia on June 10, 2020 at 7:09 pm

        I think they include the nutrition of the actual grounds for some reason. I never count it, personally!

  4. Avatar J on June 6, 2019 at 2:17 pm

    Thanks for this! I never would have know that “cream” was actually half and half. Too bad they don’t offer heavy cream as an option instead. Going to bring my own from now on or just drink it black.

  5. Avatar misty harbor on January 18, 2019 at 10:32 am

    Wish they’d bring back the Flatbread Veggie Sandwich, and creat a low carb Boston Kreme donut!!

    • Dominic Dominic on January 18, 2019 at 12:35 pm

      Oh my gosh, totally remember those! They used to also have a chipotle turkey sandwich. I’m not big on turkey, but that sauce was delicious!

  6. Avatar Brittany on January 13, 2019 at 8:44 pm

    I am an employee for Dunkin and we also give the option to substitute egg for the bread on any sandwich ???

    • Dominic Dominic on January 14, 2019 at 9:50 am

      Love that, so accommodating! I need to find your Dunkin! Haha.

  7. Avatar Amy on December 16, 2018 at 6:59 pm

    Since it that time of the season i lv pumpkin, but im on Keto…here’s what i get extra lg pumpkin decaf with cream..IS THIS BAD? And i use carb manager app, do u know how i would put that in?

  8. Avatar Maria on September 10, 2018 at 4:50 pm

    Thank you so much for doing all this research! You’re the bomb!!! ? this makes my life so much easier

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Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.

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Hey, I'm Dom!

With a Keto diet, I lost 80 pounds, fixed my digestive issues and greatly improved my life-long anxiety. I love sharing my low carb recipes and guides with other Keto enthusiasts from all aross the globe!

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