Randy Chandler
The Egg and Cheese Wake-Up Wrap from Dunkin' Donuts is a relatively healthy option, with only 150 calories and 7 grams of protein. The wrap is also low in carbs, with 13-14 grams of carbohydrates, and saturated fat. It is a good option for those counting calories and can be paired with a skim latte to double the protein and triple the calcium intake. The wrap is part of a range of healthier options recently introduced by the chain, including bagels, muffins, croissants, and breakfast sandwiches.
| Characteristics | Values |
|---|---|
| Calories | 150-180 |
| Carbohydrates | 13-14g |
| Fat | 10g |
| Protein | 7g |
| Sodium | 520-680mg |
| Sugar | 1g |
| Allergens | Eggs, Fish, Milk, Peanuts, Sesame, Soy, Tree Nuts, Wheat, Shellfish |
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What You'll Learn
The wrap's nutritional value
The Egg and Cheese Wake-Up Wrap from Dunkin' Donuts is a healthier option compared to other items on the menu. The wrap contains 150 calories, 10 grams of fat, 13 or 14 grams of carbohydrates, and 7 grams of protein, according to different sources.
The wrap is a good option for those who want a low-calorie, high-protein breakfast on the go. It is also a good choice for those watching their carbohydrate intake, as it has a relatively low carb count compared to other breakfast options.
The wrap provides a healthy mix of protein, carbohydrates, and fiber, which will give you sustained energy. It is also relatively low in saturated fat and sodium, which is a positive aspect for those watching their fat and salt intake.
The Egg and Cheese Wake-Up Wrap can be paired with a latte with skim milk to increase your protein and calcium intake even more. This combination can be a nutritious and balanced breakfast option, especially when compared to other fast-food choices.
However, it is important to note that the nutritional value of the wrap may vary depending on the specific ingredients used and the portion size. Additionally, while the wrap may be a healthier option on the Dunkin' Donuts menu, it is always important to consider your overall diet and ensure you are getting a balanced and varied intake of nutrients.
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Healthier alternatives
The Dunkin' Donuts Egg and Cheese Wrap can be a relatively healthy option, depending on its ingredients and nutritional content. It typically consists of scrambled eggs, cheese, and sometimes meat, wrapped in a tortilla.
Whole Grain Tortilla and Vegetables
To make the wrap healthier, consider using a whole wheat or whole grain tortilla. Adding vegetables like spinach, bell peppers, and onions can increase the wrap's nutritional value.
Lower-Fat Cheese and Alternative Proteins
Using lower-fat cheese, such as part-skim mozzarella or reduced-fat cheddar, can also make the wrap healthier. Additionally, you can experiment with alternative protein sources like turkey bacon, black beans, or tofu scramble to increase the protein content while reducing fat intake.
Baking or Grilling Instead of Frying
The cooking method can significantly impact the wrap's healthiness. Instead of frying, consider baking or grilling the wrap to reduce added fats and calories.
Customization for Dietary Restrictions
The Dunkin' Donuts Egg and Cheese Wrap can be customized to accommodate certain dietary restrictions. For gluten intolerance, a gluten-free tortilla can be used. Some locations may also offer vegetarian or vegan options, so feel free to inquire about customization possibilities.
Alternative Breakfast Options
While the Egg and Cheese Wrap can be a healthier choice compared to some other breakfast sandwiches, a bowl of oatmeal with fruit and nuts can be an even healthier alternative due to its higher fiber and protein content.
Remember, when ordering from Dunkin' Donuts, pay attention to the nutritional content and consider customizing your order to align with your specific dietary needs and preferences.
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Health concerns with other menu items
While the Egg and Cheese wrap at Dunkin' Donuts is a healthier option, other menu items may not be as nutritious. Here are some health concerns regarding other items on the Dunkin' Donuts menu:
- High levels of added sugar: Many of Dunkin' Donuts' beverages and desserts are loaded with added sugars, which contribute to empty calories. This can lead to weight gain and increased risks of obesity, diabetes, cardiovascular disease, and certain types of cancer. The large Vanilla Bean Coolatta, for example, contains 174 grams of added sugar, which exceeds the recommended daily limit.
- Caffeine content: As the world's most popular drug, caffeine can have both positive and negative effects on health. While moderate coffee consumption may reduce the risk of chronic illnesses like cardiovascular disease and certain cancers, excessive caffeine intake can lead to insomnia, anxiety, heart palpitations, acid reflux, and increased blood pressure.
- Preservatives and salt: Some individuals express concern over the use of preservatives and high salt content in Dunkin' Donuts' food items. Excessive salt consumption is linked to various health issues, including high blood pressure and increased risk of cardiovascular disease.
- Limited nutritious options: While there are some healthier choices, such as the egg and cheese wrap, other menu items may not align with specific dietary needs or health goals. For example, vegans have limited options, as doughnuts are out of the question, and their choices may be restricted to simpler items like an English muffin and almond milk latte.
- Calorie intake: Some menu items at Dunkin' Donuts are high in calories, which can be a concern for those monitoring their calorie intake. For instance, a coffee with two creams and Splenda can amount to 300 calories, and a donut can be around the same number of calories. While an occasional treat is fine, regularly consuming high-calorie foods can contribute to weight gain and other health issues.
- Saturated fat: While the egg and cheese wrap is a better choice, other items like doughnuts, cream-filled pastries, and certain breakfast sandwiches can be high in unhealthy saturated fat. Regular consumption of saturated fat is linked to increased low-density lipoprotein (LDL) cholesterol levels, which can, in turn, raise the risk of heart disease and other cardiovascular issues.
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Health benefits of the wrap
The Dunkin' Donuts Egg and Cheese Wake-Up Wrap is a healthier option compared to other items on the menu, such as doughnuts, which are high in calories, saturated fat, and sugar. Here are some of the health benefits of choosing this wrap:
High in Protein and Low in Calories
The wrap provides 7 grams of protein, which is essential for muscle growth and repair. With only 150 calories, it is a suitable option for those watching their calorie intake.
Low in Carbohydrates
With only 13-14 grams of carbohydrates, the wrap is a good choice for those following a low-carb diet. The wrap replaces traditional breakfast bread choices like rolls, bagels, croissants, or biscuits with a small flour tortilla, significantly reducing the overall carbohydrate content.
Low in Saturated Fat and Sodium
Compared to other breakfast options, the Egg and Cheese Wake-Up Wrap is relatively low in saturated fat and sodium. This makes it a healthier choice for those conscious of their fat and salt intake.
Calcium Boost
Pairing the wrap with a skim milk latte can more than triple your calcium intake, benefiting your bone health.
Portion Control
The Egg and Cheese Wake-Up Wrap is designed as a portion-controlled meal, providing a healthy balance of protein, carbohydrates, and fiber. It gives you sustained energy without overindulging, making it a suitable option for those looking to manage their weight.
While the wrap itself is a healthier choice, it's important to be mindful of beverage choices at Dunkin' Donuts, as many of their drinks are high in added sugars, which can contribute to weight gain.
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Pairing suggestions
The Dunkin' Donuts Egg and Cheese Wake-Up Wrap is a healthier option on the menu, with only 150 calories and 7 grams of protein. The wrap is made with a small flour tortilla and is a good choice for those watching their calorie intake.
Latte with skim milk
Ordering a latte with skim milk is a healthy option to pair with the Egg and Cheese Wrap. This drink choice will double the amount of protein and more than triple your calcium intake, which is beneficial for bone health. If you prefer your coffee with a sweeter taste, be mindful that adding sweeteners can significantly increase the sugar content of your beverage.
Green tea
Green tea is a carb-free, antioxidant-rich drink option that pairs well with the wrap. It provides a caffeine boost without the added sugars that many of the flavoured and frozen beverages at Dunkin' Donuts contain.
Multigrain bagel with reduced-fat plain cream cheese
If you're looking for a more substantial pairing, a multigrain bagel with reduced-fat plain cream cheese is a healthy option. This combination provides a good balance of carbohydrates and protein. However, be mindful of the amount of cream cheese you use, as it contributes unhealthy saturated fat to your meal.
Egg white veggie wrap
For those who want to keep their sugar intake low, the egg white veggie wrap is a good pairing option. It contains only a trace amount of sugar, about a quarter teaspoon, keeping within your daily sugar budget.
Plain coffee with skim milk
If you're looking for a simple pairing, plain coffee with skim milk is a healthy option. It's a better choice than many of the flavoured beverages at Dunkin' Donuts, which tend to be packed with added sugars.
Remember, while these options can be healthier choices, the definition of "healthy" can vary depending on individual dietary needs and preferences. It's always a good idea to consult with a registered dietitian or nutritionist for personalized advice.
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Frequently asked questions
The Egg and Cheese Wake-Up Wrap is one of the healthiest meals on the Dunkin' Donuts menu. It has only 150 calories and 7 grams of protein. It is also low in carbs, with only 13-14 grams of carbohydrates.
The Egg and Cheese Wake-Up Wrap is made with your choice of protein, egg, and cheese. It is served in a small flour tortilla.
Yes, for vegetarians, an egg and cheese on an English muffin is a good option, providing a complete protein boost. For those counting calories, the egg white veggie wrap is a good choice, with only a quarter-teaspoon of sugar.
Black coffee and low-fat lattes are healthy beverage options at Dunkin' Donuts. The flavored and frozen beverages are packed with added sugars.
Yes, in recent years, Dunkin' Donuts has introduced bagels, muffins, croissants, and breakfast sandwiches that fall at various points on the healthiness spectrum. The multigrain bagel with reduced-fat plain cream cheese and an iced latte with skim milk is a healthy option that is also easy to eat while driving.
