Muscle Gain
Best High-Protein Dunkin' Orders in 2026
The best high-protein Dunkin' orders in 2026, from the Sourdough Breakfast Sandwich to skim lattes, with official calories and protein for each.
The short answer
The best high-protein order at Dunkin' in 2026 is a Sourdough Breakfast Sandwich with a medium Iced Latte with skim milk: about 730 calories and 39 grams of protein, based on Dunkin's September 2026 nutrition guide. For fewer calories, a Turkey Sausage Sandwich on an English Muffin with the same latte is about 560 calories and 31 grams. Skip the frozen drinks and muffins, which add sugar with little protein.
Dunkin' isn't built around protein, but you can get to 30 grams or more if you pick the right sandwich and let your coffee do some of the work. A medium Iced Latte with skim milk has 9 grams of protein for 100 calories, which is a better ratio than any breakfast sandwich on the menu.
The trap is the sweet stuff. A medium Frozen Chocolate has 690 calories and 7 grams of protein, and a Coffee Cake Muffin has 590 calories and 7 grams. Here's what to order instead, using the numbers in Dunkin's nutrition guide (last updated September 21, 2026).
What has the most protein at Dunkin'?#
The Double Sausage Breakfast Sandwich has the most protein of Dunkin's regular sandwiches, with 33 grams, but it costs 900 calories. The Sourdough Breakfast Sandwich is close behind at 30 grams for 630 calories. For protein per calorie, the milk-based lattes beat every food item:
| Item | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Iced Latte with Skim Milk (large) | 130 | 12 g | 9.2 g |
| Iced Latte with Skim Milk (medium) | 100 | 9 g | 9.0 g |
| Protein Iced Latte (medium)* | 170 | 15 g | 8.8 g |
| Protein Iced Latte (large)* | 230 | 20 g | 8.7 g |
| Bacon & Cheddar Omelet Bites (2)* | 280 | 17 g | 6.1 g |
| Sourdough Breakfast Sandwich | 630 | 30 g | 4.8 g |
| Turkey Sausage Sandwich on English Muffin | 460 | 22 g | 4.8 g |
| Turkey Sausage Wake-Up Wrap | 230 | 11 g | 4.8 g |
| Bacon, Egg and Cheese Wake-Up Wrap | 220 | 10 g | 4.5 g |
| Bacon, Egg and Cheese on English Muffin | 420 | 19 g | 4.5 g |
| Bacon, Egg and Cheese on a Plain Bagel | 540 | 24 g | 4.4 g |
| Multigrain Bagel | 380 | 15 g | 3.9 g |
| Sausage, Egg and Cheese on a Plain Bagel | 680 | 26 g | 3.8 g |
| Double Sausage Breakfast Sandwich | 900 | 33 g | 3.7 g |
*Listed under limited-time products in Dunkin's nutrition guide. Nutrition from Dunkin's U.S. Nutrition Guide, last updated September 21, 2026. Not every item is at every Dunkin'; check the app before ordering.
What is the best high-protein breakfast at Dunkin'?#
The best high-protein breakfast at Dunkin' is a sandwich paired with a skim or protein latte. These orders are added up from Dunkin's published item values:
| Order | Calories | Protein |
|---|---|---|
| Sourdough Breakfast Sandwich + medium Iced Latte with skim milk | 730 | 39 g |
| Turkey Sausage Sandwich on English Muffin + medium Iced Latte with skim milk | 560 | 31 g |
| Turkey Sausage Sandwich on English Muffin + medium Protein Iced Latte* | 630 | 37 g |
| Bacon & Cheddar Omelet Bites + medium Protein Iced Latte** | 450 | 32 g |
| Bacon, Egg and Cheese on English Muffin + large Iced Latte with skim milk | 550 | 31 g |
| 2 Turkey Sausage Wake-Up Wraps | 460 | 22 g |
The Turkey Sausage Sandwich with a skim latte is the best balance on the regular menu: 31 grams of protein for 560 calories. The Sourdough Breakfast Sandwich gets you the most protein, but it also carries 1,300 mg of sodium on its own, more than half of the FDA's 2,300 mg daily value. For a lighter version of the same idea, see our best low-calorie Dunkin' orders.
Does Dunkin' have protein lattes?#
Yes. Dunkin's nutrition guide lists a Protein Iced Latte and Protein Hot Latte, with 10 grams of protein in a small (110 calories), 15 grams in a medium (170 calories) and 20 grams in a large (230 calories). The plain versions list 0 grams of added sugar. The guide files them under limited-time products, so they may not stay on the menu.
If they're gone, a regular latte with skim milk is nearly as efficient: 9 grams of protein for 100 calories in a medium, hot or iced. The flavored protein drinks cost more calories. A medium Nutty Pumpkin Protein Iced Latte has 17 grams of protein but 340 calories and 31 grams of added sugar.
Which Dunkin' sandwich has the best protein per calorie?#
The Sourdough Breakfast Sandwich and the Turkey Sausage Sandwich on an English Muffin tie for the best protein per calorie among Dunkin's sandwiches, at about 4.8 grams per 100 calories. Here is how the main picks compare:
- Sourdough Breakfast Sandwich: 630 calories, 30 grams of protein, 1,300 mg of sodium.
- Turkey Sausage Sandwich on English Muffin: 460 calories, 22 grams, 1,040 mg.
- Bacon, Egg and Cheese on English Muffin: 420 calories, 19 grams, 900 mg.
- Sausage, Egg and Cheese on a Plain Bagel: 680 calories, 26 grams, 1,500 mg.
The bread matters. A Bacon, Egg and Cheese on a Plain Bagel has 5 more grams of protein than the English muffin version but 120 more calories, and a croissant version is 520 calories for 19 grams. The Wake-Up Wraps are small: 10 to 11 grams of protein each, so you need two to match one English muffin sandwich.
Are Dunkin' Omelet Bites high in protein?#
The Bacon & Cheddar Omelet Bites are one of Dunkin's better protein picks, with 17 grams of protein for 280 calories in a two-bite order. That's about 6 grams per 100 calories, better than any sandwich. The guide lists them under limited-time products, and they have 520 mg of sodium. Pair them with a medium skim latte for 26 grams of protein at 380 calories.
What should you skip at Dunkin' when you want protein?#
Skip the frozen drinks, muffins and sweetened signature lattes. They add a lot of calories and sugar with little protein:
- Frozen Chocolate (medium): 690 calories, 7 grams of protein and 113 grams of added sugar.
- Vanilla Bean Coolatta (medium): 590 calories, 7 grams of protein and 113 grams of added sugar.
- Coffee Cake Muffin: 590 calories, 7 grams of protein and 50 grams of added sugar.
- Caramel Craze Signature Hot Latte with skim milk (medium): 340 calories and 12 grams of protein, with 39 grams of added sugar. A plain skim latte gives you 9 grams for 100 calories.
- Glazed Donut: 240 calories and 4 grams of protein.
The added sugar adds up fast. The FDA's Daily Value for added sugars is 50 grams, so one medium Frozen Chocolate is more than twice the Daily Value.
How does Dunkin' compare to other chains for protein?#
Dunkin' is a middling stop for protein. None of its regular breakfast sandwiches reach 5 grams of protein per 100 calories, so the skim and protein lattes do most of the work. Our ranking of the best high-protein fast food breakfasts compares the top morning orders across chains, and our Starbucks high-protein orders cover the other big coffee chain.
Protein matters if you lift. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day.
At a local coffee shop or bakery without posted nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each item from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What is the highest protein item at Dunkin'?#
The Double Sausage Breakfast Sandwich has the most protein, with 33 grams for 900 calories. The Sourdough Breakfast Sandwich has 30 grams for 630 calories, according to Dunkin's September 2026 nutrition guide.
How much protein is in a Dunkin' Sourdough Breakfast Sandwich?#
The Sourdough Breakfast Sandwich has 30 grams of protein, 630 calories and 1,300 mg of sodium. Adding a medium Iced Latte with skim milk brings it to about 39 grams and 730 calories.
How much protein is in a Dunkin' Protein Iced Latte?#
A medium Protein Iced Latte has 15 grams of protein and 170 calories; a large has 20 grams and 230 calories. Dunkin' lists it under limited-time products.
How much protein is in a Dunkin' Wake-Up Wrap?#
Dunkin's regular Wake-Up Wraps have 7 to 11 grams of protein. The Turkey Sausage Wake-Up Wrap has the most, with 11 grams for 230 calories, and the Egg and Cheese Wake-Up Wrap has 7 grams for 180.
What is the healthiest high-protein order at Dunkin'?#
A Turkey Sausage Sandwich on an English Muffin with a medium Iced Latte with skim milk is a strong pick: about 560 calories and 31 grams of protein, with no added sugar in the latte.
Sources#
- Dunkin': Nutrition, official page linking the current U.S. nutrition guide
- Dunkin': Nutrition Guide (PDF, updated 9/21/2026), calories, protein, added sugar and sodium for sandwiches, wraps, omelet bites, bakery items and drinks
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Daily Value on the Nutrition and Supplement Facts Labels, the 50 g Daily Value for added sugars
- FDA: Sodium in Your Diet, the 2,300 mg daily value for sodium