Dunkin' under 500 calories: 373 orders, ranked

Of the 386 single orders we track at Dunkin', 373 come in at or under 500 calories — 97%. The most protein in one item under 500 is the Turkey Sausage Sandwich on English Muffin, 22 g for 460 calories, not counting drinks (the Tiramisu Protein Iced Latte (Large) (limited time) has 23 g); the most filling by protein and fiber per calorie is the Bacon & Cheddar Omelet Bites (limited time) (17 g protein, 0 g fiber, 280 cal). 18 entrées fit under 500; 8 do not.

Source: Dunkin' nutrition guide (official), August 19, 2026 edition · Data refreshed September 15, 2026

• 373 orders under 500
• 22g most protein in one food item
• 32g protein in a full meal
• 8 entrées over 500

As of September 2026, 373 of the 386 Dunkin' single orders we track come in at or under 500 calories, and the most protein in a complete Dunkin' meal under 500 is 32 g (Bacon & Cheddar Omelet Bites and a medium Protein Hot Latte (limited time: Bacon & Cheddar Omelet Bites and Protein Hot Latte (Medium))).

Three complete Dunkin' meals under 500 calories

Under 500, the most-protein meal is built on the Bacon & Cheddar Omelet Bites (limited time) (280 cal), which leaves 220 calories for its sides and drink. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Dunkin' order under 500 calories → Swap any item, add a side, share the link.

Every Dunkin' order under 500 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 170 calories and 18 of the 373 are entrées. Figures as Dunkin' published them, rounded to whole numbers (how we check them).

What 500 calories buys at Dunkin'

Going from 400 to 500 calories adds 19 orders: Caramel Craze Signature Hot Latte with Whole Milk (Medium) (410), Caramel Craze Signature Iced Latte with Whole Milk (Medium) (410), Bacon, Egg and Cheese on English Muffin (420), Cocoa Mocha Signature Hot Latte with Skim Milk (Large) (420), Cocoa Mocha Signature Iced Latte with Skim Milk (Large) (420), Caramel Craze Signature Iced Latte with Skim Milk (Large) (430), Sausage Hash Brown Wake-Up Wrap (limited time) (430) and Caramel Craze Signature Hot Latte with Skim Milk (Large) (440) and 11 more.

What doesn't fit under 500

8 of 26 Dunkin' entrées are over 500 calories; the lightest of them, the Bacon, Egg and Cheese on Croissant, misses by 20 calories at 520. With more room, see Dunkin' under 600. Tighter budget: Dunkin' under 400. Closest misses: Bacon, Egg and Cheese on Croissant (520), Bacon, Egg and Cheese on a Plain Bagel (540), Maple Brown Sugar Breakfast Sandwich (limited time) (560) and Sausage, Egg and Cheese on English Muffin (560).

More at Dunkin'

• Dunkin' calories & nutrition (505 items listed)
• Dunkin' under 300 calories (308 orders)
• Dunkin' under 400 calories (354 orders)
• Dunkin' under 600 calories (382 orders)
• Dunkin' calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 500 calories.

• Panda Express under 500
• Tropical Smoothie Cafe under 500
• McDonald's under 500