Dunkin Donuts Menu Nutrition with Prices
Dunkin’ Donuts started in 1950 and now has over 11,000 spots around the globe. It offers a wide range of donuts, coffee, and snacks. Many enjoy these treats without knowing their nutritional content. This guide provides nutritional details and prices, updated for December 2024.
If you want a drink, the Iced Cappuccino has 6g of protein and only 120 calories. For something creamier, the Frozen Chocolate has 490 calories and 11g of fats. The Bacon, Egg & Cheese sandwich is a filling choice at 650 calories. For those with a sweet tooth, donuts are $1.69 each. One donut has 230 calories and should be enjoyed sparingly.
There are healthy options too, like the Matcha Latte with 180 calories and no fats. You can also choose the protein-rich Wake-Up Wrap. Dunkin’ lets you adjust sugar and milk to fit your taste. They also offer allergen info online for safe dining.
This guide is for those counting calories, seeking vegetarian meals, or just wanting a sweet snack. It helps you know what you’re eating at Dunkin Donuts. Enjoy your Dunkin’ visits with all the nutritional info at hand.
Introduction to Dunkin Donuts
Dunkin’ Donuts started as a small shop in Quincy, Massachusetts. It has grown into a global brand. Today, it is known for its high-quality coffee and a variety of baked goods.
This journey shows their dedication to making customers happy. Dunkin’ is now a top choice for coffee and donut lovers.
The dunkin donuts history shows how the brand has grown. It also highlights its focus on being affordable and accessible. Customers love the many donut flavors and breakfast options available.
Dunkin’ is known for using quality ingredients and creating new flavors. Whether you want a classic glazed donut or a seasonal Pumpkin Donut, Dunkin’ has it all. The dunkin donuts introduction shows the brand’s mission. It also highlights its ongoing effort to improve the customer experience.
Overview of Dunkin Donuts Menu
Dunkin’ Donuts is known for its wide menu. It has signature donuts, drinks, and breakfast foods. The menu features Classic Donuts, Munchkins, iced coffee, lattes, and frozen coffees.
Each item has its own taste and health profile. The Whoopie Pie Donut has 480 calories, the most of any donut. The Strawberry Frosted Donut with Valentine’s Sprinkles has the least, with 270 calories.
There are many other options. The Boston Kreme Donut has 300 calories, and the Glazed Donut has 260 calories. These are favorites among customers.
The drinks menu has options too. The White Chocolate Hazelnut Frozen Coffee is the highest at 1110 calories. The Small Triple Mocha Frozen Coffee is lower, with 600 calories. For those wanting something less sweet, the Egg White Veggie Wake-Up Wrap has only 190 calories.
Dunkin’ offers both sweet and savory foods. There are also seasonal flavors and specials. This makes visiting Dunkin’ a fun and new experience every time.
Dunkin Donuts Menu Nutrition: Health Insights
Knowing dunkin donuts nutrition facts helps consumers make smart eating choices. This knowledge lets people enjoy treats while keeping healthy. Nutrition isn’t just about the numbers. It’s about choosing what’s best for your health goals.
Importance of Knowing Nutrition Facts
Learning the nutritional content of Dunkin’ Donuts items supports healthier eating decisions. The menu has many options. Knowing the calories and nutrients in these foods helps customers plan their meals. For example, the Veggie Power Sandwich gives clear nutrition info, aiding those with diets.
Potential Allergen Information
Dunkin’ Donuts focuses on customer safety, especially for those with food allergies. The menu includes common allergens, so patrons should be careful. Dairy, found in lattes and donuts, can cause allergies. Wheat/gluten, in bagels and croissants, is harmful to those sensitive to it. Eggs and nuts, in breakfast sandwiches and some donuts, are other allergen sources. Dunkin’ provides full allergen details in stores and online.
Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
---|---|---|---|---|
Classic Donuts | No | No | No | Dairy, Gluten |
Bagels | No | No | No | Dairy, Gluten |
Veggie Power Sandwich | Yes | No | No | Dairy |
Turkey Sausage Sandwich | No | Yes | No | Dairy, Eggs |
Egg White Wake-Up Wrap | No | No | No | Dairy, Eggs |
Butter Croissant | No | No | No | Dairy, Gluten |
Classic Protein Box | No | No | No | Dairy, Eggs |
Egg White Veggie Bowl | Yes | No | No | Dairy |
Nuts & Grain Muffin | No | No | No | Nuts, Dairy |
Chocolate Croissant | No | No | No | Dairy, Gluten |
Dunkin Donuts Caloric Range
Understanding the calories in Dunkin’ Donuts is key. Menu items range from 50 to over 800 calories. For example, a medium pumpkin spice latte has about 420 calories and 55 grams of sugar. But, a customized version with skim milk and no whipped cream is only 265 calories. This shows how knowing the calories helps in making better diet choices.
Understanding Caloric Contents
Some low-calorie options include black hot coffee, cold brew, and Americano. They have just 5 to 10 calories. If you like flavored coffee, there are drinks like the Nutella Cold Brew at 60 calories. And the Raspberry Chocolate Cold Brew is only 115 calories. Donut calories range widely too, from 230 to 480.
This wide variety means you can choose based on your calorie needs. It helps in picking foods that match your health goals.
Comparison with Other Fast Food Chains
Compared to other chains, Dunkin’ has lower calorie options. Many fast-food breakfasts can be more than 700 calories. Dunkin’ offers lighter breakfast choices. This helps people watch their calorie intake without losing flavor. It’s a way to enjoy meals that agree with your diet.
Popular Dunkin Donuts Menu Items
Dunkin’ Donuts offers a broad variety of items for everyone. You’ll find classic and seasonal donuts, plus a wide selection of signature drinks. This variety helps customers enjoy their favorites and try something new.
Classic and Seasonal Donuts
At Dunkin’ Donuts, you can choose from many flavors and styles. Favorites like Glazed and Boston Cream are always there. Nearly 10,000 locations across the country mean grabbing your preferred donut is easy.
Seasonal donuts bring new flavors to the menu. For example, Pumpkin Spice donuts make fall exciting with their rich taste. A sugared donut, for instance, has about 240 calories and 11g of fat. Below are the details of some popular donuts:
Donut | Calories | Fat (g) | Sugars (g) | Sodium (mg) |
---|---|---|---|---|
Sugared Donut | 240 | 11 | 13 | 270 |
Strawberry Frosted Donut | 270 | 12 | 15 | 0 |
Glazed Jelly Stick | 540 | 30 | 37 | 430 |
Old-Fashioned Munchkin | 50 | 3 | 2 | 65 |
Signature Drinks Overview
The drinks at Dunkin’ Donuts are just as tempting. They have options like the Original Blend coffee and various lattes. The nutritional value of these drinks can be quite different. A medium black coffee has just 5 calories, which is great for calorie watchers. Meanwhile, a medium Caramel Craze Signature Latte has 410 calories and 14g of fat. This helps customers choose drinks that fit their health goals.
Here are some popular drinks and their calorie count:
Drink | Calories | Fat (g) | Carbohydrates (g) | Sugars (g) |
---|---|---|---|---|
Medium Black Coffee | 5 | 0 | 0 | 0 |
Medium Frozen Matcha Latte | 360 | 0 | 83 | 82 |
Medium White Mocha Hot Chocolate | 560 | 15 | 103 | 87 |
Medium Cool Mint Herbal Infusion Tea | 0 | 0 | 0 | 0 |
Dunkin Donuts Beverage Menu Nutrition
Dunkin’ Donuts has a wide variety of drinks for everyone. They offer drinks that fit different nutritional needs and tastes. It’s key to know the nutritional facts of their coffees and lattes. This helps you choose what to drink while keeping your diet in mind.
Coffees and Lattes
Dunkin’ Donuts serves coffee and latte options for all tastes. Calories in hot lattes range from 290 to 530. Iced drinks have similar calories. Let’s explore some of their popular choices:
Drink | Calories | Fat (g) | Protein (g) |
---|---|---|---|
Large Vanilla Cold Brew with Sweet Cold Foam | 140 | 5 | 2 |
White Chocolate Hazelnut Frozen Coffee (Large) | 470 | 20 | 8 |
Iced Cappuccino | 120 | 6 | 6 |
Frozen Matcha Latte | 260 | 3 | 4 |
Iced Matcha Latte | 520 | 18 | 23 |
Unique Cold Beverages
Dunkin’ Donuts also has cool drinks to keep you refreshed. Their special cold drinks like Coolattas and Refreshers are tasty. Some of these drinks can be over 800 calories. It’s good to know their nutrition facts to make better choices for your health. Here are some of their cool and refreshing choices:
Drink | Calories | Fat (g) | Carbohydrates (g) | Protein (g) |
---|---|---|---|---|
Raspberry Watermelon Dunkin’ Lemonade Refresher (Large) | 320 | 0 | 80 | 0 |
Large Frozen Coffee with Almondmilk | 500 | 17 | 67 | 2 |
Dunkin Donuts Food Menu Nutrition
For those loving breakfast, Dunkin’ Donuts has many tasty options. They offer a variety of breakfast sandwiches and wraps. These are great for eating on the go. Knowing the nutrition of each choice helps customers eat better.
Breakfast Sandwiches and Wraps
Dunkin’s selection combines taste with health benefits. You can find items that are good for balanced diets. For instance, the Sausage, Egg, and Cheese sandwich packs about 650 calories but is still yummy. Also, the Chicken & Roasted Pepper Dunkin’ Wrap has fewer calories, around 380.
Menu Item | Calories | Sugar | Sodium | Fat |
---|---|---|---|---|
Egg White Veggie Wake-Up Wrap | 190 | 4g | 550mg | 9g |
Sweet Black Pepper Bacon Sandwich | 500 | 9g | 850mg | 33g |
Power Breakfast Sandwich | 450 | 5g | 780mg | 20g |
Signature Bakery Items
Dunkin’ Donuts isn’t just about donuts. They have muffins, bagels, and croissants too. These treats are perfect for breakfast or a snack later. A croissant has about 340 calories, and a muffin could have more than 590. So, it’s good to check nutritional info to enjoy these treats wisely.
Menu Item | Calories | Sugar | Sodium | Fat |
---|---|---|---|---|
Whoopie Pie Donut | 480 | 22g | 310mg | 21g |
Boston Kreme Donut | 300 | 14g | 270mg | 15g |
Strawberry Frosted Donut | 270 | 12g | 200mg | 14g |
Dunkin Donuts Healthy Options
Dunkin’ Donuts serves up choices for the health-conscious crowd. You’ll find low-calorie menu items that taste great. Look into the Egg White Bowl and Veggie Egg White Sandwich for protein-packed, nutrient-rich options. Learn about dunkin donuts healthy options that match your diet and let you enjoy treats without feeling bad.
Low-Calorie Choices
Dunkin’ Donuts offers several tasty, low-calorie options. These choices let you keep an eye on calories while enjoying your food:
- Egg White Bowl: 250 calories and 14 grams of protein.
- Veggie Egg White Sandwich on Multi-Grain Thin: 290 calories, 5 grams of fiber, and 17 grams of protein.
- Veggie Sausage Wake-Up Wrap: 210 calories, 11 grams of protein, and 16 grams of carbs.
- Cinnamon Munchkin: 60 calories, 6 grams of carbs, and 2 grams of added sugar.
- Plain Iced Coffee: 5 calories, zero fat, and no added sugar.
Nutritional Benefits of Selected Items
Some Dunkin’ Donuts items are not just tasty but also nutritionally beneficial. They’re full of protein to boost your energy all day:
- Veggie Egg White Wake Up Wrap: 150 calories, 15 grams of carbs, and 3 grams of saturated fat.
- Cappuccino with Skim Milk: 90 calories, 8 grams of protein, and 300 mg of calcium.
- Iced Matcha Latte: 180 calories and 11 grams of protein, but it includes 19 grams of added sugar.
Item | Calories | Protein (g) | Fat (g) | Added Sugar (g) |
---|---|---|---|---|
Egg White Bowl | 250 | 14 | 7 | 1 |
Veggie Egg White Sandwich | 290 | 17 | 9 | 3 |
Veggie Sausage Wake-Up Wrap | 210 | 11 | 8 | 0 |
Cinnamon Munchkin | 60 | 1 | 2 | 2 |
Plain Iced Coffee | 5 | 0 | 0 | 0 |
Nutritional Value of Donuts
Dunkin’ Donuts offers a delightful range of donuts, including standard and specialty kinds. Each type has its own unique flavors and *nutritional value*. Knowing the differences between dunkin donuts standard donuts and *specialty donuts nutritional value* helps people choose wisely.
Standard vs. Specialty Donuts
Standard donuts from Dunkin’ offer a classic taste with a clear calorie amount. For example, a Plain Glazed Donut has about 240 calories. On the other hand, specialty donuts offer more unique tastes but often come with more calories. A Whoopie Pie Donut has over 480 calories. This shows why it’s key to look at nutritional info when picking a donut, especially if you’re watching your health.
Caloric Breakdown of Popular Donuts
Many customers want to enjoy their favorite donuts without ruining their diets. Popular choices like the Boston Cream and Strawberry Frosted donuts have different caloric values. They range from 270 to 360 calories. Here’s a closer look at these favorites:
Donut Type | Calories | Fat (g) | Carbohydrates (g) | Sugars (g) |
---|---|---|---|---|
Plain Glazed | 240 | 11 | 33 | 13 |
Chocolate Glazed | 360 | 14 | 45 | 20 |
Boston Cream | 310 | 16 | 38 | 19 |
Strawberry Frosted | 330 | 15 | 43 | 22 |
Whoopie Pie Donut | 480 | 25 | 60 | 30 |
Dunkin Donuts Menu Items Nutrition Facts
Understanding the nutrition facts for Dunkin Donuts helps you make smart choices. The labels show calories, fats, and protein in different items. This way, you can keep your diet in check while enjoying your favorites.
The table below shares nutrition details for some popular Dunkin’ Donuts items. It’s handy when you plan meals or quick bites:
Items | Calories | Protein (g) | Fat (g) | Allergens |
---|---|---|---|---|
Iced Cappuccino | 120 | 6 | 6 | Dairy |
Frozen Chocolate | 490 | 5 | 11 | Dairy |
Turkey Sausage, Egg & Cheese Sandwich | 570 | 32 | 20 | Dairy, Wheat |
Egg & Cheese Wake-Up Wrap | 440 | 15 | 24 | Dairy |
Munchkins® Donut Hole Treats | 90 | 1 | 4.5 | Dairy, Wheat |
Frozen Matcha Latte | 260 | 4 | 3 | Dairy |
Power Protein Smoothie | Unknown | 28 | Unknown | Dairy |
Chai Latte | 290 | 9 | 9 | Dairy |
Croissant | 340 | 6 | 19 | Dairy, Wheat |
Hash Browns | 130 | 5 | 6 | Unknown |
Chicken & Roasted Pepper Dunkin’ Wrap | 380 | Unknown | Unknown | Unknown |
Hot Coffees | 160 to 430 | Unknown | Unknown | Unknown |
Hot Lattes | 290 to 530 | Unknown | Unknown | Unknown |
Using the nutritional labels helps you keep track of what you eat and drink. Whether it’s a coffee or a sweet treat, knowing the facts lets you enjoy each bite or sip wisely.
Understanding Dunkin Donuts Prices
Dunkin’ Donuts pricing depends on several factors, such as where you are and market conditions. When looking at the menu, you might see prices change based on your location. This happens because of things like rent, the cost of paying workers, and other shops nearby. This part talks about how much different items usually cost.
Price Variations by Location
Prices at Dunkin’ Donuts can change a lot from one place to another. You might find different prices for coffee, donuts, and sandwiches. For example:
- A medium coffee might cost around $2.49. But in some cities, it could be between $1.99 and $2.99.
- Donuts usually cost between $1 and $3, depending on where you are.
- Breakfast sandwiches are often more than $3 because people really like them.
Dunkin’ Donuts has about 10,000 stores in the U.S. So, it’s common to see price differences. The menu has many choices, including special flavors and deals, which makes pricing complex.
Seasonal Promotions and Discounts
Dunkin’ Donuts often has seasonal deals and discounts. Keeping an eye on these offers helps you save money. Some of the current deals include:
- A $5 Meal Deal with two Wake-Up Wrap® sandwiches and a medium coffee, starting December 31, 2024.
- Specials for Dunkin’ Rewards members like a $3 Maple Sugar Bacon Breakfast Sandwich, from January 1 to January 6, 2025.
- New Dunkin’ Rewards members get a free medium coffee on their first two orders.
- There’s also a $2 Snackin’ Bacon deal and $3 Medium Dunkin’ Refreshers for a limited time.
Taking part in these deals lets customers enjoy Dunkin’ Donuts favorites while saving money. Seasonal discounts help build customer loyalty by offering great choices without costing too much.
How to Make Healthier Choices at Dunkin Donuts
Choosing wisely at Dunkin Donuts can make your visit even better. It’s about knowing what you eat and how much. Picking lower-calorie foods lets you enjoy your favorites while staying healthy.
Strategies for Mindful Eating
Eating mindfully means focusing on your food and its health benefits. Here are tips to help:
- Go for smaller sizes to cut calories.
- Drink low-calorie options like plain iced coffee to stay refreshed.
- Pick high-protein choices, like the Veggie Egg White Sandwich, which has only 290 calories.
- Avoid items with a lot of sugar, such as the Reduced Fat Blueberry Muffin with 410 calories.
Ingredient Swaps and Customizations
You can change up your order to make it healthier. Here’s how:
- Choose skim milk instead of whole milk to save on fat and calories.
- Opt for a wrap, like the 150-calorie Veggie Egg White Wake Up Wrap, over bigger sandwiches.
- Pick unsweetened flavor shots for drinks. They add minimal calories and skip the extra sugar.
- For a sweet treat, the Cinnamon Munchkin has just 60 calories and less sugar.
Being mindful about your Dunkin Donuts order is key to eating better. Minor changes can help you enjoy your meals while sticking to your health goals. This approach ensures every meal is both delightful and health-conscious.
Customer Favorites and Their Nutritional Info
Many people have favorites when it comes to Dunkin’ Donuts menu items. Knowing about these popular choices is key for meal planning. It’s also important when thinking about diet needs. Looking into the calories and key nutrients of these items can give good insights.
Top Selling Items Analyzed
Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
---|---|---|---|---|
Iced Vanilla Matcha with Sweet Cold Foam | 250 | 9 | 35 | 7 |
Large Iced Cappuccino (Almondmilk) | 90 | 2.5 | 8 | 2 |
White Mocha Hot Chocolate | 560 | 15 | 87 | 5 |
Grilled Cheese Sandwich | 480 | 20 | 54 | 21 |
Cinnamon Raisin Bagel | 320 | 1 | 67 | 11 |
Ham & Cheese Croissant Stuffer | 330 | 17 | 30 | 14 |
Veggie Egg White Wake-Up Wrap | 190 | 9 | 25 | 9 |
Pumpkin Donut | 270 | 12 | 36 | 5 |
Power Breakfast Sandwich | 450 | 20 | 34 | 24 |
Boston Kreme Donut | 300 | 15 | 39 | 5 |
Customers often talk about the mix of taste and health in their feedback. They like knowing what’s in the food they choose. This helps them pick without giving up what they love. It makes their Dunkin’ Donuts experience better, keeping them happy with their meals and health choices.
Dunkin Donuts Nutrition Guide
Looking for a dunkin donuts nutritional guide? This part gives a deep dive into the health details of different menu items. If you’re grabbing breakfast or a snack, knowing what you’re eating is key to stay balanced.
This complete nutrition overview has detailed charts. It shows things like calories, fat, sugar, and any allergens. Below is a table with nutrition facts for popular items at Dunkin’ Donuts.
Items | Calories | Total Fat (g) | Sugars (g) | Allergens (Nuts, Dairy, etc.) |
---|---|---|---|---|
Vanilla Cold Brew with Sweet Cold Foam (Large) | 140 | 5 | 9 | Dairy |
Ham & Cheese Croissant Stuffer | 330 | 17 | 4 | Dairy |
Apple Cider Donut | 360 | 23 | 15 | Wheat |
White Chocolate Hazelnut Frozen Coffee (Large) | 500 | 20 | 41 | Dairy |
Lava Cake Hot Signature Latte (Large) | 510 | 17 | 41 | Dairy |
Medium Black Coffee | 5 | 0 | 0 | None |
Medium Caramel Craze Signature Latte | 410 | 14 | 57 | Dairy |
Medium White Mocha Hot Chocolate | 560 | 15 | 87 | Dairy |
Six-Piece Hash Browns | 130 | 6 | 0 | None |
Classic Sugared Donut | 240 | 11 | 13 | Wheat |
This guide helps you make smart choices at Dunkin’ Donuts. Enjoy every bite with knowledge of its impact on your diet. Checking the dunkin donuts nutritional guide helps you stay on track with your health goals while enjoying treats.
Seasonal Menu Changes and Nutrition
Dunkin’ adds new treats throughout the year that customers love. There are Pumpkin Spice drinks in the fall and festive donuts during winter. These items add a special touch to each season. Each one has its own nutrition facts. So, it’s important for those who watch their health to know what they’re eating.
Limited Time Offers and Their Nutritional Facts
Items like the S’mores Cold Brew and Blueberry Donut Iced Coffee have different nutrition facts. For example:
Item | Calories | Total Sugar (g) | Added Sugar (g) | Saturated Fat (g) |
---|---|---|---|---|
Small Blueberry Donut Iced Coffee | 170 | 26 | 22 | 3 |
Small Mango Pineapple Dunkin’ Refresher | 160 | 38 | 38 | 0 |
Green Goddess Wrap | 260 | 4 | 1 | 2 |
S’mores Cold Brew | 360 | 40 | 40 | 20 |
S’mores Donut | 370 | 22 | 22 | 8 |
Impact on Overall Menu Nutrition
Seasonal items change Dunkin’s menu nutrition. Take the Hot Honey Bacon Sandwich, for example. It has 670 calories. It also has a lot of saturated fat and added sugars. Knowing this helps consumers balance their diet with Dunkin’s seasonal offerings.
Final Thoughts on Dunkin Donuts Nutrition
Dunkin’ Donuts has lots of choices to fit different diets and tastes. Whether you want a quick snack or something for later, they’ve got you covered. It’s key to check out the nutrition info to keep a good balance.
If you know about the nutrition, you can make smarter choices. A glazed donut has 260 calories, but a blueberry muffin has 460. For something lighter, try the 190-calorie Egg White Veggie Wrap or oatmeal with its heart-healthy fiber.
Watch the sugar in drinks and sweets too. A large Butter Pecan Swirl Macchiato has a whopping 70 grams of sugar. Keeping an eye on nutritional details helps you enjoy Dunkin’ more healthily.
Choosing wisely at Dunkin’ lets you have fun without losing track of health. They have so many options, there’s something for everyone. Remembering to consider nutrition makes every visit to Dunkin’ Donuts both enjoyable and satisfying.
Conclusion
This article dives deep into what Dunkin’ Donuts has on its menu. It talks about nutrition and how much things cost. Customers can look at all the choices and know how many calories they’re eating. Dunkin’s has options like sugar-free drinks that cost between $2.50 and $4.00. These drinks don’t have a lot of calories. They also have healthy breakfast choices that are low in carbs.
It’s important to know that you can make your Dunkin’ order healthier. You might choose almond milk instead of regular milk to cut down on sugar. Or pick treats that don’t add extra sugar. These little changes help you eat better. And you don’t have to give up your favorite Dunkin’ treats to stay healthy.
In the end, Dunkin’ Donuts does a good job of offering food that’s both tasty and good for you. They have things on the menu for when you want to treat yourself and for when you’re trying to eat right. By knowing the menu well, customers can enjoy Dunkin’ more. They can pick foods that match what they want to eat health-wise.
FAQ
What should I consider regarding the nutrition of Dunkin’ Donuts items?
It’s good to check the nutritional info of Dunkin’ Donuts. This shows the calories, fat, and sugar in their menu items. It helps you pick healthier options.
Are there healthy options available on the Dunkin’ Donuts menu?
Yes, Dunkin’ Donuts has healthy picks. They offer low-calorie items and protein-rich wraps. Treats like the French Cruller are yummy snacks with less than 100 calories.
How do Dunkin’ Donuts calories compare to other fast food restaurants?
Dunkin’ Donuts often has lower calorie options than other fast food places. Their breakfast items are generally lighter, not going over 700 calories.
What allergens should I be aware of when ordering from Dunkin’ Donuts?
Dunkin’ Donuts items may contain nuts, dairy, gluten, and eggs. Always check the allergen info. Don’t hesitate to ask the staff for allergy advice.
How can I customize my order at Dunkin’ Donuts for better nutrition?
You can tweak your order for better health. Try skim milk rather than whole milk. Or pick a wrap over a sandwich to cut down on calories and fat.