Nutrition at Dunkin Donuts

Double Chocolate Doughnut From Dunkin Donuts

This was an AARP order of a large coffee when I received a free doughnut
This was an AARP order of a large coffee when I received a free doughnut | Source

My Daily Dose

Every morning as I approach my work destination I find a Dunking Donuts coffee shop and purchase a large black Dark Roast coffee with two sugar substitutes or a black regular with one sugar substitute.

The choice I make between a large and medium coffee really depends on if I have one or two cups in the morning before I leave my Pennsylvania home. When I elect to purchase the large, I always decide if I want to make use of the AARP discount at Dunkin Donuts (just as I did in the picture above). The discount is a free doughnut with the purchase of a large beverage. The discount applies to any member who indicates they are an AARP member upon ordering and shows their AARP card upon receipt of the purchase.

I would say that I use the free doughnut discount once a month because I do not want to eat a fried sugary food, as part of my breakfast, on a daily basis. I am much too concerned about the fats and sugars that I put into my body. Now, give me a salt bagel and I could eat that every day - no problem.

Sometimes, when I do not crave the rich and sweet chocolate treat, I will consider the alternate food - the hash browns. While there is no current discount for the has browns, they are always hot with a nice crispy garlic flavor that keeps you coming back for more.

AARP Discount at Dunkin Donuts

Free doughnut with purchase of a large beverage
Free doughnut with purchase of a large beverage | Source

My Daily Nutrition

According to the Daily Intake Guide (, there are four key nutrients that everyone needs to consider before any beverage or food intake.

  1. Fat
  2. Saturated Fat
  3. Sugars
  4. Salt (sodium)

These four nutrients are common, in label form, on just about every consumable product known. The information is placed on food products to help you understand what you put into your body. The part that is not always so clear is how much of each of these nutrients do you put in your body on a daily basis. While I do not have any numbers for a daily intake, I just know that you need to balance these nutrients so that you are not taking in too much of any of them.

So, before I order a double chocolate doughnut or an order of hash browns, I mentally calculate the lesser of two evils. On one side I have the saturated fat and sugars in the doughnut versus the saturated fat and sodium in the hash browns. Before I actually did a nutritional compare of the two foods, I would elect the product based on what the body craves - the sweet food or the salty food.

Double Chocolate Doughnut

Nutrition Facts
Serving size: 1 doughnut
Calories 350
Calories from Fat180
% Daily Value *
Fat 20 g31%
Saturated fat 9 g45%
Sugar 18 g
Protein 4 g8%
Cholesterol 0 mg
Sodium 440 mg18%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Hash Browns From Dunkin Donuts

I will take the hash browns over the doughnut unless I am using the AARP membership card.
I will take the hash browns over the doughnut unless I am using the AARP membership card. | Source

Hash Browns, One Order

8 grams
saturated fat
1 gram
480 miligrams

Coffee From Dunkin Donuts

Don't forget about National Coffee Day for your free coffee
Don't forget about National Coffee Day for your free coffee | Source

Picking the Lesser of Two Evils

I went ahead and did a food compare for you so you do not have to worry about it. Now, I know that a compare between a sweet doughnut and salty hash browns is not a compare of two similar foods but I wanted to show the nutrient portion of these foods to help you understand when you hit the cross roads that I sometimes encounter.

Calories - If you are concerned about calories, select the hash browns as they are about half of the chocolate doughnut. I am not going for Mr Atlas anytime soon but I do watch my daily caloric intake (except for Friday Pizza, Saturday afternoon NHL Hockey or Sunday NFL Football). I rank this nutrient as number four in my worse to least concern factor.

Fats - I do not break down the fats because there are too many to consider - Mono-unstaturated, Poly-unstaturated and Trans fats just to name three. I rank this nutrient as number three in my worse to least concern factor.

Saturated Fats - This is a huge factor for me because, as I understand, this is bad when taking in excess amounts. I rank this nutrient as number one in my worse to least concern factor.

Sugars- This is one of the nutrients that can really sneak up on you. Sugars could mean excess calories. I rank this nutrient as number two in my worse to least concern factor.

Salt - This one is of least concern to me. My thought here is simple. If I am watching my saturated fats, cholesterol and sugars - something has to give. I rank this nutrient as number five in my worse to least concern factor.

Both products have about the same amount of salt (sodium) so I will exclude that nutrient from my final selection. The doughnut is higher in calories and saturated fat than the hash browns but it gives you a great chocolate taste. The hash browns do not give you that great sweet taste but they do solve the salt craving.

The doughnut costs a bit more than the hash browns (unless you use the AARP discount) but I cannot use that as a factor because there is no similar discount for the hash browns.

Both products are available year around so my choice is not a matter of availability.

Like I mentioned earlier - I use the AARP discount, on average, once a month regardless of nutritional information. While I do not purchase a food product every week, I need to provide some statistical measures for tracking purposes. Let's say in three out of four weeks, every month, the product of choice, for me, comes down to the saturated fat versus the sugars. The hash browns have an advantage over the doughnut in fats and are considerable lower in sugars than the doughnut.

Therefore - In 3 of 4 Dunkin Donut drive through purchases, I will purchase the hash browns versus the double chocolate doughnut to pair with my medium or large black coffee

Cheers and OPA!

© 2016 mts1098

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