The Best: The Dunkin’ Donuts Egg & Cheese on English Muffin has 320 calories, 5 grams of saturated fat, 1 gram of fiber, 14 grams of protein and 820 mg of sodium. Dunkin’ Donuts also has “Egg White Wake-Up Wraps”—a lighter option, but with only 150 calories and 10-11 grams of protein in the veggie and turkey sausage ones, I’m skeptical that they’d tide you over until lunchtime.
The Worst: The Dunkin’ Donuts Sausage, Egg & Cheese on Croissant has 710 calories, 20 grams of saturated fat, 0.5 gram of trans fat, 2 grams of fiber, 25 grams of protein and 1,370 mg of sodium. Not only is this high in calories, it packs a heart-unhealthy punch with the combination of saturated fat and trans fat. For a 2,000-calorie diet, the recommended cap on saturated fat is 16 grams per day. The 20 grams in this sandwich is equivalent to the sat fat of 2 1/2 tablespoons of butter.
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