How to Order Dunkin' with Less Sugar: A Complete Guide

October 25, 2025 •

4 min read

Over 70% of Dunkin' fans find themselves craving a sweet fix, but the high sugar content in many classic drinks can be a major roadblock. Fortunately, it's easy to learn how to order Dunkin' with less sugar by mastering a few simple substitutions and customizations.

Quick Summary

This guide provides practical strategies for reducing sugar in your Dunkin' order, focusing on the critical difference between flavor shots and flavor swirls. It covers the best naturally low-sugar menu items, offers customization tips for popular drinks, and details healthier ingredient swaps like non-dairy milks and alternative sweeteners.

Key Points

Flavor Shots vs. Swirls: Flavor 'shots' are unsweetened and sugar-free, while flavor 'swirls' are creamy, sweet, and contain a lot of sugar.
Start with a Low-Sugar Base: Opt for black coffee, Americanos, cold brew, or unsweetened teas for the most control over sugar content.
Choose Non-Dairy Milk: Almond milk and oat milk offer a creamy texture with less sugar than traditional dairy milk.
Use Sugar-Free Sweeteners: Add Splenda or Stevia packets to your drink for sweetness without the sugar.
Customize Your Order: Ask for fewer pumps of flavor swirls or add sugar-free flavor shots for a flavorful but less sweet drink.
Order Smaller Sizes: A smaller size naturally contains less of every ingredient, including sugar and calories.

Understand Flavor Shots vs. Swirls

One of the most important distinctions to make when ordering a lower-sugar drink at Dunkin' is understanding the difference between a flavor 'shot' and a flavor 'swirl'. While they might sound similar, their nutritional impact is vastly different. Flavor shots are unsweetened and sugar-free, acting as a calorie-neutral flavor enhancer. In contrast, flavor swirls are sweet, creamy, and loaded with sugar and calories. Most seasonal flavors are swirls and should be avoided if you're trying to cut back on sugar.

The Golden Rule: Shots Over Swirls

Flavor Shots: These are your best friend for a low-sugar drink. They are non-dairy and available in classic flavors such as vanilla, hazelnut, toasted almond, blueberry, and raspberry. They add a hint of flavor without any added sugar or significant calories.
Flavor Swirls: These are the sugary syrups that give drinks like the Caramel Swirl and French Vanilla Swirl their creamy sweetness. A medium-sized drink with a flavor swirl can contain more than 150 calories just from the swirl alone. Always swap a swirl for a shot, or skip it entirely.

Choose a Naturally Low-Sugar Base

Starting with the right base is the foundation of any low-sugar drink. While sugary frozen drinks and specialty lattes might be tempting, sticking to simpler options gives you more control over the final sugar content.

The Best Low-Sugar Dunkin' Drinks

Black Coffee or Espresso: The simplest and most sugar-free option is a classic hot or iced coffee, Americano, cold brew, or espresso shot. All of these contain zero sugar on their own.
Unsweetened Tea: Dunkin' offers a variety of unsweetened iced and hot teas, including black and green tea. You can add a sugar-free flavor shot for a hint of flavor without the sugar.
Cappuccino or Latte: These espresso-based drinks are a solid option, but your milk choice matters. A small latte with whole milk contains about 9 grams of sugar, which comes naturally from the milk, not from added sweeteners. Opt for non-dairy milk like almond milk for an even lower-sugar alternative.

Master Smart Customizations

Ordering with less sugar is all about smart modifications. A simple change can save you dozens of grams of sugar.

Customization Tips for Any Drink

Use sugar-free sweeteners: Dunkin' offers packets of zero-sugar sweeteners like Stevia or Splenda to add sweetness without sugar.
Request fewer pumps: If you absolutely must have a flavor swirl, ask for fewer pumps than the standard. For a medium drink, this means asking for 1 or 2 pumps instead of the typical 3.
Choose non-dairy milks: Almond and oat milk contain less sugar than dairy milk options, offering a creamier texture with fewer carbs and calories. Be aware that oat milk does contain natural sugars, so almond milk is often the lowest-carb option.
Try flavor shots in your tea: Add some variety to your unsweetened tea by adding a blueberry or raspberry flavor shot.
Order smaller sizes: Sticking to a small size helps keep your total sugar and calorie intake in check.

The Low-Sugar Dunkin' Table

To help you visualize your options, here is a comparison of common Dunkin' drink orders, highlighting the sugary vs. less-sugary alternatives.


Drink Type	High-Sugar Order	Low-Sugar Alternative	Key Customizations
Iced Coffee	Medium Iced Coffee with Caramel Swirl	Medium Iced Coffee with Toasted Almond Flavor Shot + Almond Milk	Swap swirl for shot, use non-dairy milk, add Splenda/Stevia.
Hot Latte	Medium Hot Latte with French Vanilla Swirl	Small Hot Latte with Sugar-Free Vanilla Flavor Shot + Skim Milk	Swap swirl for shot, use skim milk, request smaller size.
Cold Brew	Medium Cold Brew with Sweet Cold Foam	Medium Cold Brew with a dash of cream + Splenda	Order black or with a splash of cream and a sugar-free sweetener.
Iced Tea	Medium Sweet Tea	Medium Unsweetened Iced Tea with Raspberry Flavor Shot	Choose unsweetened tea, add a sugar-free flavor shot.
Macchiato	Medium Iced Macchiato with flavor swirl	Small Iced Macchiato with unsweetened almond milk and Splenda	Swap dairy for non-dairy milk, use artificial sweetener.

Conclusion: Enjoy Dunkin' Guilt-Free

Learning how to order Dunkin' with less sugar gives you the power to enjoy your favorite beverages without sacrificing your health goals. The most impactful changes are switching from flavor swirls to sugar-free flavor shots and opting for non-dairy or lower-fat milk options. Starting with a black coffee or unsweetened tea provides a clean slate for building a delicious, custom drink. With these simple tips, you can satisfy your cravings responsibly and still feel great about your order.

For more detailed nutritional information on Dunkin's menu items and ingredients, visit the official Dunkin' Donuts website.

Frequently Asked Questions

Flavor shots are unsweetened and sugar-free liquid flavorings that add a hint of flavor without calories. Flavor swirls are creamy, sweet, and high-calorie syrups that contain sugar.

Yes, according to Dunkin', their flavor shots, which include vanilla, hazelnut, toasted almond, blueberry, and raspberry, are unsweetened and sugar-free.

Order an iced coffee with a sugar-free flavor shot (like vanilla or toasted almond), a splash of non-dairy milk (like almond milk), and your choice of sugar-free sweetener.

Almond milk is one of the lowest-sugar, non-dairy milk options available at Dunkin'. Skim milk is also a lower-sugar alternative to whole milk.

Yes, you can order a latte or cappuccino with non-dairy milk (like almond or oat) and add a sugar-free flavor shot and a sugar-free sweetener instead of a sugary flavor swirl.

No, most Dunkin' Refreshers are generally higher in added sugars and are not a low-sugar option. Unsweetened iced teas with a flavor shot are a better alternative.

Order a black cold brew and add a dash of cream or a non-dairy milk alternative along with a sugar-free flavor shot and sweetener for a less sugary, flavorful option.