What's the lowest calorie sandwich at Dunkin Donuts?

November 4, 2025 •

4 min read

According to the official Dunkin' nutrition information, one of the Wake-Up Wraps is the ultimate low-calorie option, often containing fewer than 200 calories. When asking, "What's the lowest calorie sandwich at Dunkin Donuts?", the answer leads to these smaller, more mindful menu choices rather than a traditional sandwich on a bagel or croissant. Understanding the specific wraps and how to customize them is key to making healthier decisions at the popular coffee and donut chain.

Quick Summary

A detailed guide to the lowest calorie sandwich and wrap options available at Dunkin' for health-conscious diners. It includes a comparison of nutritional information, tips for ordering smartly, and recommendations for other lighter breakfast choices.

Key Points

The Lowest Calorie Sandwich: The standard Egg & Cheese Wake-Up Wrap is typically the lowest calorie sandwich, containing just 180 calories.
Other Wrap Options: The Veggie Egg White Wake-Up Wrap and the Bacon, Egg & Cheese Wake-Up Wrap are also relatively low-calorie alternatives.
Non-Sandwich Alternatives: Egg White & Veggie Omelet Bites offer a very low-calorie, high-protein, and bread-free breakfast option.
Choose Your Bread Wisely: Opting for an English muffin instead of a croissant or bagel for a traditional sandwich can significantly reduce the calorie count.
Customize Your Order: You can further lower calories by skipping cheese, requesting no meat, or ordering the sandwich components without the bread.

The Lowest Calorie Contender: The Egg & Cheese Wake-Up Wrap

For anyone searching for the most minimal calorie option, the Egg & Cheese Wake-Up Wrap consistently emerges as a top contender. This compact, portable breakfast is designed for a quick and light meal on the go. It features a simple combination of scrambled egg and American cheese wrapped in a soft tortilla. This simplicity is its greatest strength in the calorie-counting game.

At just 180 calories per wrap, it stands significantly lower than most traditional breakfast sandwiches offered on biscuits, croissants, or bagels. Its lower calorie count is primarily due to the small tortilla, which replaces heavier bread choices, and the absence of high-fat meats like sausage. For those following a vegetarian diet or simply looking to cut down on animal products, this wrap is a straightforward, satisfying choice.

Other Smart Low-Calorie Breakfast Options

Beyond the classic Egg & Cheese Wake-Up Wrap, Dunkin' offers several other menu items that provide a balanced and calorie-conscious start to your day. These options cater to different tastes while keeping health in mind.

Veggie Egg White Wake-Up Wrap: For a lean, protein-packed vegetarian alternative, the Veggie Egg White Wake-Up Wrap is an excellent choice. It combines a mix of eggs and veggies in a tortilla, offering a flavorful and low-calorie meal. Depending on the exact ingredients and preparation, calories can be as low as 170-190.
Omelet Bites: A great low-carb alternative, the Omelet Bites are a popular choice. The Egg White & Veggie version contains only 180 calories and provides a solid 13 grams of protein. They are served in pairs and can be a good source of protein for those who want to avoid bread entirely. The Bacon & Cheddar version is slightly higher in calories but still a reasonable option at around 280 calories.
Egg & Cheese on an English Muffin: Choosing an English muffin over a bagel or croissant for your Egg & Cheese sandwich can drastically reduce the total calories. While the calorie count can vary, this simple swap can bring the calorie total down significantly, often to around 300 calories.

How Dunkin's Sandwiches Compare

To put the lowest-calorie options into perspective, it's helpful to compare them with some of Dunkin's more decadent breakfast sandwiches. The bread choice is often the single biggest factor in the calorie difference, with croissants and biscuits adding a substantial number of calories and fat.

Compare the Calorie Count: Low vs. High Options Table


Item	Calories	Total Fat	Protein	Carbs	Source
Egg & Cheese Wake-Up Wrap	180	10g	7g	14g	****
Veggie Egg White Wake-Up Wrap	190	8g	9g	15g
Bacon, Egg & Cheese Wake-Up Wrap	220	13g	10g	15g
Egg & Cheese on English Muffin	300	13g	13g	32g
Sausage, Egg & Cheese Croissant	720	52g	21g	42g

Customizing Your Order for Fewer Calories

Even with the standard menu items, you can take control of your meal's nutritional profile with a few simple adjustments. Customization is a powerful tool when trying to navigate a fast-food menu with calorie goals in mind.

Skip the meat: For some of the wraps, like the Veggie Egg White with Ham, simply requesting the item without the added meat can save you calories and sodium.
Hold the cheese: If you're looking to cut a few more calories and fat grams, ask for your wrap or sandwich without cheese. The flavor profile will be different, but it's a valid strategy for the calorie-conscious.
Opt for an English Muffin: For traditional sandwiches, always choose the English muffin base over a croissant or bagel. This can save you hundreds of calories in a single meal.
Order a 'sandwich' without the bread: For those committed to a low-carb diet, you can request the components of a breakfast sandwich—egg, meat, and cheese—be served in a bowl instead of on bread.
Be mindful of beverages: Don't sabotage a low-calorie sandwich choice with a sugar-filled drink. Stick to black coffee, unsweetened iced tea, or a latte made with skim milk or a sugar-free syrup.

For more detailed guidance on making healthier choices at Dunkin', consult resources like Verywell Fit's comprehensive guide on what to order and what to avoid: Dunkin' Donuts Calories: What to Order & Avoid.

Conclusion: Making Mindful Choices at Dunkin'

Making a low-calorie choice at Dunkin' Donuts doesn't mean you have to skip the breakfast items altogether. The Egg & Cheese Wake-Up Wrap, at just 180 calories, is the most clear-cut answer to the question, "What's the lowest calorie sandwich at Dunkin Donuts?". However, with strategic choices like opting for other wraps, Omelet Bites, or customizing your order, you can enjoy a flavorful and satisfying meal that aligns with your dietary goals. By focusing on simple, whole-food ingredients and being mindful of your bread and add-on selections, you can start your day on a healthier note, even when picking up breakfast on the go. The key is to check the nutrition facts and make informed decisions based on your specific needs and preferences.

Frequently Asked Questions

While the Egg & Cheese Wake-Up Wrap is the lowest-calorie sandwich, items like plain black coffee, unsweetened tea, or a single sugared Munchkin are even lower in calories.

Yes, you can customize your order by requesting the sandwich fillings like egg, cheese, and meat be served in a bowl. This is a popular option for those on a low-carb diet.

Yes, Omelet Bites are a great healthy option, especially the Egg White & Veggie version, which provides a good source of protein with only 180 calories.

The lowest calorie drinks are plain black coffee, unsweetened hot or iced tea, and Americanos, which contain very few calories before any additions.

To reduce calories, order your latte with skim milk or a plant-based milk alternative like almond milk. You can also opt for sugar-free syrups and skip the whipped cream.

Yes, the Veggie Egg White Flatbread is another excellent low-calorie sandwich choice, generally falling under 400 calories.

The most accurate and current nutrition facts can always be found on the official Dunkin' website or by checking their online nutrition guide.