High Protein Dunkin Breakfast: Ranked by Protein per Calorie
A high protein Dunkin breakfast isn't just the sandwich with the biggest protein number. Some items give you plenty of protein for a reasonable number of calories; others pile on calories and sodium for only a little more protein. This guide ranks every Dunkin' breakfast food in our dataset by protein per calorie, so you can see which ones really pull their weight.
All numbers come from Dunkin's US Nutrition Guide (updated September 21, 2026). To add up a full order, food and drink together, use our fast food meal builder.
How did we rank each high protein Dunkin breakfast?
We divided each item's protein by its calories and multiplied by 100. That gives grams of protein per 100 calories, a simple way to compare a small wrap with a big sandwich.
For example, the Turkey Sausage Sandwich on English Muffin has 22 g of protein and 460 calories: 22 ÷ 460 × 100 = 4.8 g of protein per 100 calories. Higher is better if you want protein without many extra calories.
High protein Dunkin breakfast items, ranked
Three items tie at the top with 4.8 g of protein per 100 calories: the Turkey Sausage Sandwich on English Muffin, the Turkey Sausage Wake-Up Wrap and the Sourdough Breakfast Sandwich. Here is the full ranking of every breakfast food in our dataset.
# | Breakfast item | Calories | Protein | Protein per 100 cal | Sodium |
1 | Turkey Sausage Sandwich on English Muffin | 460 | 22 g | 4.8 g | 1,040 mg |
2 | Turkey Sausage Wake-Up Wrap | 230 | 11 g | 4.8 g | 660 mg |
3 | Sourdough Breakfast Sandwich | 630 | 30 g | 4.8 g | 1,300 mg |
4 | Plain Butter Croissant | 280 | 13 g | 4.6 g | 240 mg |
5 | Bacon, Egg and Cheese Wake-Up Wrap | 220 | 10 g | 4.5 g | 590 mg |
6 | Bacon, Egg and Cheese on English Muffin | 420 | 19 g | 4.5 g | 900 mg |
7 | Bacon, Egg and Cheese on a Plain Bagel | 540 | 24 g | 4.4 g | 1,260 mg |
8 | Egg and Cheese on a Plain Bagel | 460 | 19 g | 4.1 g | 1,010 mg |
9 | Egg and Cheese on English Muffin | 340 | 14 g | 4.1 g | 650 mg |
10 | White Cheddar Bagel Twist | 390 | 16 g | 4.1 g | 760 mg |
11 | Multigrain Bagel | 380 | 15 g | 3.9 g | 550 mg |
12 | Egg and Cheese Wake-Up Wrap | 180 | 7 g | 3.9 g | 470 mg |
13 | Sausage, Egg and Cheese on a Plain Bagel | 680 | 26 g | 3.8 g | 1,500 mg |
14 | Sausage, Egg and Cheese on English Muffin | 560 | 21 g | 3.8 g | 1,140 mg |
15 | Double Sausage Breakfast Sandwich | 900 | 33 g | 3.7 g | 1,980 mg |
16 | Plain Bagel | 300 | 11 g | 3.7 g | 620 mg |
17 | Bacon, Egg and Cheese on Croissant | 520 | 19 g | 3.7 g | 870 mg |
18 | Sausage, Egg and Cheese Wake-Up Wrap | 280 | 10 g | 3.6 g | 690 mg |
19 | Everything Bagel | 340 | 12 g | 3.5 g | 630 mg |
20 | Bacon Topped Avocado Toast | 290 | 10 g | 3.4 g | 740 mg |
21 | Cinnamon Raisin Bagel | 320 | 11 g | 3.4 g | 510 mg |
22 | Sesame Seed Bagel | 350 | 12 g | 3.4 g | 630 mg |
23 | Egg and Cheese on Croissant | 440 | 14 g | 3.2 g | 620 mg |
24 | Spam Breakfast Sandwich | 630 | 20 g | 3.2 g | 1,210 mg |
25 | English Muffin | 190 | 6 g | 3.2 g | 270 mg |
26 | Avocado Toast | 240 | 6 g | 2.5 g | 530 mg |
Source: Dunkin' US Nutrition Guide, updated 2026-09-21. Protein per 100 calories = protein ÷ calories × 100, rounded to one decimal. Donuts and Munchkins are not included. Standard recipes; preparation can vary.
Which Dunkin breakfast has the most protein?
The Double Sausage Breakfast Sandwich has the most protein at 33 g, but it also has 900 calories and 1,980 mg of sodium. The Sourdough Breakfast Sandwich is close behind at 30 g for 630 calories.
• Double Sausage Breakfast Sandwich: 33 g protein, 900 calories, 1,980 mg sodium.
• Sourdough Breakfast Sandwich: 30 g protein, 630 calories, 1,300 mg sodium.
• Sausage, Egg and Cheese on a Plain Bagel: 26 g protein, 680 calories, 1,500 mg sodium.
• Bacon, Egg and Cheese on a Plain Bagel: 24 g protein, 540 calories, 1,260 mg sodium.
• Turkey Sausage Sandwich on English Muffin: 22 g protein, 460 calories, 1,040 mg sodium.
The Sourdough Breakfast Sandwich gives you 3 g less protein than the Double Sausage for 270 fewer calories, which is why it ranks much higher on protein per calorie.
How much protein is in a Dunkin Wake-Up Wrap?
Dunkin' Wake-Up Wraps have 7 to 11 g of protein. The Turkey Sausage Wake-Up Wrap has the most, with 11 g for 230 calories.
• Turkey Sausage Wake-Up Wrap: 11 g protein, 230 calories, 660 mg sodium.
• Bacon, Egg and Cheese Wake-Up Wrap: 10 g protein, 220 calories, 590 mg sodium.
• Sausage, Egg and Cheese Wake-Up Wrap: 10 g protein, 280 calories, 690 mg sodium.
• Egg and Cheese Wake-Up Wrap: 7 g protein, 180 calories, 470 mg sodium.
Two Turkey Sausage Wake-Up Wraps add up to 22 g of protein and 460 calories, exactly the same as one Turkey Sausage Sandwich on English Muffin, but with 1,320 mg of sodium instead of 1,040 mg.
What is the best high-protein Dunkin breakfast on a calorie budget?
Under 300 calories, the Turkey Sausage Wake-Up Wrap (11 g protein) and the Bacon, Egg and Cheese Wake-Up Wrap (10 g) are the strongest picks. Under 500 calories, the Turkey Sausage Sandwich on English Muffin leads with 22 g.
• Under 300 calories: Turkey Sausage Wake-Up Wrap (230 calories, 11 g), Bacon, Egg and Cheese Wake-Up Wrap (220, 10 g), Plain Butter Croissant (280, 13 g, but 15 g of fat).
• Under 500 calories: Turkey Sausage Sandwich on English Muffin (460, 22 g), Bacon, Egg and Cheese on English Muffin (420, 19 g), Egg and Cheese on a Plain Bagel (460, 19 g).
• Bigger appetite: Sourdough Breakfast Sandwich (630, 30 g).
For more ways to fit fast food into your day, see fast food on a calorie budget.
Can a drink add protein to a Dunkin breakfast?
Yes. A latte with skim milk adds protein for few calories: a Medium has 9 g of protein and 100 calories, and a Large has 12 g and 130 calories.
• Turkey Sausage Wake-Up Wrap + Large skim milk latte: 23 g protein, 360 calories.
• Turkey Sausage Sandwich on English Muffin + Medium skim milk latte: 31 g protein, 560 calories.
• Bacon, Egg and Cheese Wake-Up Wrap + Medium skim milk latte: 19 g protein, 320 calories.
Plain black coffee adds almost nothing either way. Compare every milk in our Dunkin' latte calories chart.
Why does sodium matter in a high-protein Dunkin breakfast?
Many protein-rich sandwiches are also high in sodium. The US Dietary Guidelines suggest most adults keep sodium under 2,300 mg a day, and the Double Sausage Breakfast Sandwich alone has 1,980 mg.
If you watch sodium, the Turkey Sausage Wake-Up Wrap (660 mg) and the Bacon, Egg and Cheese Wake-Up Wrap (590 mg) give useful protein with much less. The Plain Butter Croissant is lowest at 240 mg.
If you have high blood pressure, diabetes, are pregnant or manage another health condition, talk to your doctor or a registered dietitian about how much protein and sodium suit you.
How much protein should breakfast have?
A practical pattern is 3 to 4 meals or snacks with roughly 20 to 40 g of protein each. The US RDA for adults is 0.8 g of protein per kg of body weight a day, and many active people aim higher.
By that measure, a high protein Dunkin breakfast of 20 g or more means one of the bigger sandwiches, or a wrap plus a skim milk latte. Find your own target in our guide to how much protein you need a day, and see how egg and dairy protein compare with bread in the protein quality calculator.
Bottom line on a high-protein Dunkin breakfast
The best high-protein Dunkin breakfast for the calories is the Turkey Sausage Sandwich on English Muffin or the Turkey Sausage Wake-Up Wrap; for the most protein, the Sourdough Breakfast Sandwich gives 30 g for 630 calories. Adding a skim milk latte is an easy way to reach 20 to 30 g.
Build your full order in the fast food meal builder and check your daily target in the calorie and macro calculator.
Frequently asked questions
What is the best high protein breakfast at Dunkin?
For the calories, the Turkey Sausage Sandwich on English Muffin (22 g protein, 460 calories) and the Turkey Sausage Wake-Up Wrap (11 g, 230 calories) rank highest, at 4.8 g of protein per 100 calories.
Which Dunkin' breakfast sandwich has the most protein?
The Double Sausage Breakfast Sandwich has 33 g of protein, with 900 calories and 1,980 mg of sodium. The Sourdough Breakfast Sandwich has 30 g for 630 calories.
How much protein is in a Dunkin Wake-Up Wrap?
Between 7 and 11 g. The Turkey Sausage Wake-Up Wrap has 11 g, the Bacon, Egg and Cheese and the Sausage, Egg and Cheese wraps have 10 g, and the Egg and Cheese wrap has 7 g.
What is the best Dunkin breakfast under 500 calories for protein?
The Turkey Sausage Sandwich on English Muffin, with 22 g of protein and 460 calories. The Bacon, Egg and Cheese on English Muffin has 19 g for 420 calories.
How can I get 30 g of protein at Dunkin'?
Order the Sourdough Breakfast Sandwich (30 g, 630 calories), or pair a Turkey Sausage Sandwich on English Muffin with a Medium skim milk latte for 31 g and 560 calories.
Are Dunkin' donuts high in protein?
No. A Glazed Donut has 4 g of protein for 240 calories, far less protein per calorie than the sandwiches and wraps.
Is a high-protein Dunkin' breakfast high in sodium?
Often, yes. Most breakfast sandwiches have 870 to 1,980 mg of sodium. Wake-Up Wraps are lower, at 470 to 690 mg.
