Your Guide to Low-Calorie Orders
Enjoying a tasty treat from Dunkin' doesn't have to sabotage your health goals. The secret lies in becoming a savvy customer who knows what to order and, more importantly, what to avoid. The major culprits for high-calorie beverages are typically sweetened syrups (called 'swirls'), full-fat milk, and excessive added sugar. By swapping these out for lighter alternatives, you can drastically reduce the calorie count without losing out on great taste.
The Golden Rule: Shots vs. Swirls
This is the most critical distinction to master for low-calorie success at Dunkin'. Flavor shots are unsweetened and sugar-free, adding only 5 to 10 calories to a medium drink. In contrast, flavor swirls are sweet, creamy, and can add over 150 calories for the same size. Always specify that you want a 'flavor shot' and not a 'flavor swirl' to keep your drink light. Available flavor shots include options like vanilla, hazelnut, toasted almond, and blueberry.
Best Low-Calorie Coffee Options
For those who love coffee, you have several excellent, low-calorie starting points. The most basic and low-calorie choice is a plain, black coffee, which contains only about 5 calories. From there, you can customize it to your liking.
- Cold Brew: Naturally low in calories, cold brew provides a smooth, less acidic base. A medium black cold brew is only about 5 calories and serves as a fantastic foundation.
- Americano: A simple and low-calorie mix of espresso and hot water. An iced Americano is also a great option.
- Iced Coffee: Start with a basic iced coffee and build your own low-cal masterpiece. Remember to use flavor shots for taste, not swirls.
- Espresso: A shot of pure espresso has virtually no calories and can be a great, quick pick-me-up.
Customizing Your Drink for Maximum Flavor, Minimum Calories
Once you have your base, it's all about the modifications. Here's a step-by-step approach to building a healthier beverage:
- Choose a Light Milk: Opt for skim milk, almond milk, or oat milk instead of whole milk or cream. Skim milk adds just 20 calories for a medium drink, while almond milk adds around 25 calories.
- Add Flavor Shots: Ask for one or two pumps of a sugar-free flavor shot for a hint of sweetness without the extra calories. Popular choices include French vanilla, hazelnut, and raspberry.
- Use a Zero-Calorie Sweetener: If you need more sweetness, request Splenda or Stevia packets instead of regular sugar. Most Dunkin' locations keep these on hand.
- Skip the Toppings: Avoid extras like whipped cream, which can significantly increase the calorie and fat content.
Navigating Refreshers and Teas
Don't overlook Dunkin's other beverage categories. For those who prefer something fruitier or a non-coffee option, teas and refreshers can be great choices if you order correctly.
- Unsweetened Iced Tea: Brewed iced green tea is a naturally low-calorie and antioxidant-rich choice. Be sure to order it unsweetened and add your own zero-calorie sweetener if desired.
- Dunkin' Refreshers: While original refreshers contain a significant amount of sugar, some locations offer a sugar-free version. Always ask for the lowest-sugar option and clarify that you want it made without added sugar. The coconut milk refreshers are a creamier option, but they do have higher calories than the water-based versions.
Dunkin' Drinks: High-Calorie vs. Low-Calorie Comparison
This table illustrates how smart ordering can dramatically change the nutritional profile of your Dunkin' drink.
| Drink (Medium) | High-Calorie Order | Low-Calorie Order | Calorie Reduction |
|---|---|---|---|
| Iced Coffee | With Cream & Sugar (190 cal) | With Skim Milk & Splenda (~25 cal) | ~87% |
| Latte | With Whole Milk & Swirl (>300 cal) | With Almond Milk & Flavor Shot (~90 cal) | >70% |
| Cold Brew | With Cream & Swirl (>200 cal) | Black, Unsweetened (<5 cal) | >97% |
| Iced Tea | Sweetened (100 cal) | Unsweetened (<5 cal) | >95% |
How to Order Your Low-Calorie Dunkin' Drink
To ensure you get exactly what you want, follow this simple script at the counter or on the mobile app:
- For a low-calorie iced coffee: "Can I get a medium iced coffee with almond milk, two pumps of sugar-free vanilla, and a couple of Splenda, please?"
- For a light macchiato: "I'll have a small iced macchiato with skim milk and a sugar-free hazelnut shot."
- For a fruity refresher: "Could I get an unsweetened iced green tea with a sugar-free raspberry flavor shot?"
Using specific terms like 'flavor shot' and calling out your preferred type of milk will prevent common mistakes that lead to higher calorie counts. Remember, the barista can only make what you ask for, so being clear is key.
Conclusion
Enjoying a flavorful, refreshing drink from Dunkin' is perfectly compatible with a low-calorie diet. The key is to be proactive and informed, steering clear of sugary swirls and high-calorie milk options. By starting with a black coffee, cold brew, or unsweetened tea and customizing with flavor shots and zero-calorie sweeteners, you can craft a delicious beverage that meets your dietary needs. These simple swaps empower you to stay on track with your health goals without having to give up your favorite coffee shop treat. Being mindful of your choices at the counter makes all the difference.
How to order a low calorie drink at Dunkin'?
Order a black coffee or unsweetened tea and use sugar-free flavor shots with a low-calorie milk like almond or skim. This approach avoids the high-calorie flavor swirls and sweetened syrups, giving you control over the nutrition.
What is the lowest calorie drink at Dunkin'?
The lowest calorie drinks at Dunkin' are plain hot or iced coffee and unsweetened hot or iced tea, which contain only about 5 calories. Customizing these with a flavor shot can keep the total under 15 calories.
What is the difference between a flavor shot and a flavor swirl?
A flavor shot is a sugar-free, unsweetened flavor enhancer, adding only 5-10 calories to a medium drink. A flavor swirl is a sweet, creamy, and indulgent syrup that adds over 150 calories.
Are the Refreshers at Dunkin' low calorie?
Some Refreshers, particularly the water-based ones, are relatively low in calories (a small is 80 calories). However, they contain a significant amount of sugar and are not sugar-free. Always check for sugar-free options if they are available or consider unsweetened iced tea instead.
Can I get a low-calorie latte at Dunkin'?
Yes, you can order a low-calorie latte by requesting it with skim or almond milk and a sugar-free flavor shot instead of a flavor swirl or regular syrup. This can significantly reduce the calorie count.
Does Dunkin' offer sugar-free syrup options?
Yes, Dunkin' offers sugar-free flavor shots in various flavors like vanilla, hazelnut, and raspberry. Always specify 'flavor shot' when ordering to avoid getting the high-sugar 'flavor swirl'.
What milk should I choose for a low-calorie Dunkin' drink?
For the lowest calorie option, choose skim milk or almond milk. Both are excellent alternatives to whole milk or cream and keep the fat and calorie count down.
