Dunkin' vs. Starbucks, by the numbers

Dunkin' publishes nutrition for 146 items and Starbucks for 159. The typical Starbucks item is lighter (median 190 calories vs 280), Dunkin' has the single highest-protein item, and Starbucks has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
Dunkin' menuLow-calorie Dunkin'Starbucks menuLow-calorie Starbucks
Items with published nutrition
Dunkin': 146
Starbucks: 159
Median calories per item
Dunkin': 280
Starbucks: 190
Real meals under 500 calories (15 g+ protein)
Dunkin': 6
Starbucks: 13
Lightest real meal (15 g+ protein)
Dunkin': Multigrain Bagel (380 calories, 15 g protein)
Starbucks: Caffè Latte (Venti) (250 calories, 16 g protein)
Most protein
Dunkin': Double Sausage Breakfast Sandwich (900 calories, 33 g protein)
Starbucks: Bacon, Sausage & Egg Wrap (640 calories, 27 g protein)
Most protein per 100 calories
Dunkin': Turkey Sausage Sandwich on English Muffin (4.8 g)
Starbucks: Spinach, Feta & Egg White Wrap (6.9 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Dunkin': 0
Starbucks: 1
Median sodium per item
Dunkin': 300 mg
Starbucks: 120 mg

Lightest sub or sandwich

Dunkin' ›
Turkey Sausage Sandwich on English Muffin
per sandwich · 22g protein · 39g carbs · 24g fat
460 kcal
Starbucks ›
Turkey Bacon, Cheddar & Egg White Sandwich
per 1 piece · 17g protein · 30g carbs · 9g fat
260 kcal

Lightest breakfast

Dunkin' ›
Plain Butter Croissant
per croissant · 6g protein · 31g carbs · 15g fat
280 kcal
Starbucks ›
Butter Croissant
per 1 piece · 5g protein · 26g carbs · 14g fat
250 kcal

Lightest coffee drink

Dunkin' ›
Hot Cappuccino (Large, with whole milk)
per large · 8g protein · 13g carbs · 8g fat
160 kcal
Starbucks ›
Caffè Latte (Tall)
per tall · 10g protein · 15g carbs · 6g fat
150 kcal

Lightest wrap

Dunkin' ›
Egg and Cheese Wake-Up Wrap
per wrap · 7g protein · 14g carbs · 10g fat
180 kcal
Starbucks ›
Spinach, Feta & Egg White Wrap
per 1 piece · 20g protein · 34g carbs · 8g fat
290 kcal

Lightest dessert

Dunkin' ›
Sugared Donut
per donut · 4g protein · 24g carbs · 11g fat
210 kcal
Starbucks ›
Chocolate Cake Pop
per 1 piece · 2g protein · 21g carbs · 8g fat
150 kcal

Questions people ask

Which is healthier, Dunkin' or Starbucks?

By the numbers, Starbucks has the lighter typical item and Starbucks the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 6 at Dunkin' and 13 at Starbucks.

Which has more protein, Dunkin' or Starbucks?

Dunkin': Double Sausage Breakfast Sandwich has 33 g. For protein without the calories, Starbucks' Spinach, Feta & Egg White Wrap leads at 6.9 g per 100 calories.

Which is better for keto, Dunkin' or Starbucks?

Starbucks has more meals under 10 g net carbs with 15 g of protein (1 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

Dunkin''s and Starbucks' own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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