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Starbucks vs Dunkin': nutrition compared
Which is healthier, Starbucks or Dunkin'? Calories, protein and sodium for every main meal on their 2026 menus, side by side.
2026Freshest menu data
The short answer
By the numbers, Starbucks is the easier place to eat light: it wins 5 of 5 rows. Dunkin' still has good picks, listed below.
| Starbucks | Dunkin' | |
|---|---|---|
| Main meals in our data | 23 | 15 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 8 (35%) | 3 (20%) |
| Median meal | 420 cal | 480 cal |
| Median sodium | 790 mg | 1,080 mg |
| Most protein per calorie | Spinach, Feta & Egg White Wrap: 290 cal, 20 g | Bacon & Cheddar Omelet Bites: 280 cal, 17 g |
| Lightest meal | Ellenos® Muesli Yogurt – No Added Sugar: 280 cal | Bacon & Cheddar Omelet Bites: 280 cal |
| Most protein | Turkey, Provolone & Pesto on Ciabatta: 32 g | Sourdough Breakfast Sandwich: 31 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
Best orders at Starbucks
20 g+ protein, most protein per calorie first
 Spinach, Feta & Egg White WrapHot Breakfast | 290 | 20 g | 34 g | 8 g | 840 mg |
|---|---|---|---|---|---|
 Chicken Bacon Protein PocketFood · 124 g | 310 | 20 g | 29 g | 13 g | 880 mg |
| 520 | 32 g | 53 g | 19 g | 1,190 mg | |
 Egg, Pesto & Mozzarella SandwichHot Breakfast | 390 | 21 g | 36 g | 16 g | 790 mg |
 Impossible Breakfast SandwichHot Breakfast | 420 | 21 g | 36 g | 22 g | 800 mg |
Best orders at Dunkin'
20 g+ protein, most protein per calorie first
 Turkey Sausage Sandwich on an English MuffinSandwiches & Wraps · 1 Sandwich | 470 | 23 g | 39 g | 25 g | 1,080 mg |
|---|---|---|---|---|---|
 Sourdough Breakfast SandwichSandwiches & Wraps | 650 | 31 g | 58 g | 32 g | 1,360 mg |
 Chicken BiscuitSandwiches & Wraps · 1 Sandwich | 460 | 21 g | 46 g | 22 g | 1,080 mg |
Bacon, Egg & Cheese on a Plain BagelSandwiches & Wraps · 1 Sandwich | 520 | 23 g | 67 g | 18 g | 1,200 mg |
 Grilled CheeseSandwiches & Wraps | 480 | 21 g | 54 g | 20 g | 1,120 mg |
Eat at Starbucks or Dunkin'. Still lose weight.
At both chains, the Spinach, Feta & Egg White Wrap is 290 calories and the Sourdough Breakfast Sandwich is 650. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Full menus: Starbucks nutrition · Dunkin' nutrition.