Nutrition Facts for Dunkin's Bacon Avocado Tomato Sandwich

Examining the Nutrition Facts of Dunkin's Bacon Avocado Tomato Sandwich

Dunkin' added a bacon avocado tomato sandwich to its menu in 2019 as a trendy and seemingly nutritious breakfast option. With protein from bacon and egg, healthy fats from avocado, and fresh tomato, this sandwich seems like a substantial yet balanced way to start your day.

But is Dunkin's version of this sandwich as healthy as it sounds? Let's take a close look at the nutrition information and ingredients list to get the full story on how many calories and fat grams are in Dunkin's bacon avocado tomato sandwich.

Nutrition Facts for the Bacon Avocado Tomato Sandwich

Here are the basic nutrition facts for a standard order of Dunkin's bacon avocado tomato sandwich:

• Calories: 450
• Total Fat: 24g
• Saturated Fat: 9g
• Trans Fat: 0g
• Cholesterol: 165mg
• Sodium: 930mg
• Total Carbohydrates: 42g
• Dietary Fiber: 5g
• Sugars: 3g
• Protein: 16g

As you can see, while this sandwich provides a decent 16g of protein, it is quite high in calories, fat, and sodium compared to many other fast food breakfast options. Let's break these numbers down further.

High Calories and Fat

At 450 calories, Dunkin's bacon avocado tomato sandwich contains over 20% of the recommended 2000 daily calories for the average adult in just one breakfast sandwich. It is one of the higher calorie options on the Dunkin' menu.

The 24g of total fat is also very high, accounting for 37% of the American Heart Association's recommended maximum daily fat intake of 65g. Nearly 40% of the fat grams come from saturated fat, which can raise bad cholesterol levels.

Carbs, Fiber and Protein

On a positive note, the 42g of carbohydrates in this sandwich include a decent 5g of dietary fiber from the multigrain bread, avocado, and tomato. The 16g of protein is a substantial amount from one breakfast item.

High Sodium Content

With 930mg of sodium, this sandwich contains over a third of the American Heart Association's recommended maximum daily sodium intake of 2300mg. The combination of bacon, cheese, and multigrain bread drives up the sodium content.

Ingredients Analysis

Looking further into the ingredients list gives more insight into the nutrition profile of this sandwich:

• Bacon - each slice provides protein but also high saturated fat and sodium.
• Egg - a good source of protein without saturation fat or carbs.
• Cheese - adds more protein but significant amounts of saturated fat and sodium.
• Avocado - healthy fats and fiber but adds calories.
• Tomato - provides nutrients without calories, fat or sodium.
• Multigrain bread - contains healthy whole grains but still high in carbs and sodium.
• Mayonnaise - major source of total fat, saturated fat and sodium.

How Other Sandwich Versions Compare

Dunkin' allows customization of the bacon avocado tomato sandwich, so nutrition numbers can vary based on choices like bread type, cheese, and condiments.

For example, switching from multigrain to a croissant adds over 100 calories and 15g of fat. Saying no to the mayonnaise can subtract up to 90 calories and 10g of fat. Choosing egg white or removing the egg altogether also decreases fat, calories, and cholesterol.

Overall, personal modifications can reduce the fat, sodium, carbs, and calories to make this trendy sandwich a bit healthier - if you don't load up on other high-calorie additions!

Comparing Dunkin's Bacon Avocado Tomato to Other Breakfast Sandwiches

To put the nutrition facts of Dunkin's bacon avocado tomato sandwich in context, let's see how it stacks up against some other popular fast food breakfast sandwiches.

Against Other Dunkin' Sandwiches

Within Dunkin's own menu, the bacon avocado tomato sandwich is one of the higher calorie options compared to sandwiches like:

• Egg and Cheese (300 calories)
• Bacon Egg and Cheese (460 calories)
• Sausage Egg and Cheese (500 calories)
• Ham Egg and Cheese (330 calories)

It also has more total fat and saturated fat than any of these other Dunkin' varieties. However, it does edge out most of them in fiber and protein, thanks to the avocado and tomato.

Versus McDonald's Sandwiches

Up against some of McDonald's popular sandwiches, the Dunkin' bacon avocado tomato is still quite high in calories, fat, and sodium:

• Egg McMuffin (300 calories)
• Sausage McMuffin (430 calories)
• Bacon Egg and Cheese Biscuit (460 calories)

The only McDonald's sandwich with comparable nutrition numbers is the Big Breakfast with Sausage (760 calories, 40g fat).

Compared to Sandwiches from Starbucks, Subway, Wendy's

Here is how Dunkin's new sandwich weighs in against some other top fast food chains:

• Starbucks - Bacon, Sausage, Egg Wrap (500 calories)
• Subway - Egg and Cheese Sandwich (290 calories)
• Wendy's - Sausage Egg and Swiss Croissant (520 calories)

Overall, the Dunkin' bacon avocado tomato tends to be one of the higher calorie and higher fat options compared across the board to other major chains. But it does deliver more protein than many.

Health Impact of Dunkin's Bacon Avocado Tomato Nutrition Facts

Given its impressive protein but heavy load of saturated fat, sodium, and calories, what are potential health implications of making Dunkin's bacon avocado tomato sandwich a regular breakfast choice?

Benefits of Protein, Fiber and Potassium

On the plus side, the 16 grams of protein provide over 30% of the recommended daily intake and can help you feel full and satisfied. The sandwich also supplies a healthy serving of fiber and potassium from the multigrain bread, avocado, and tomato.

High Sodium and Blood Pressure

However, the extremely high sodium content is concerning. Eating this much sodium in one meal can spike blood pressure. Over time, consistently exceeding the recommended sodium limit can increase the risk for hypertension, heart attack, and stroke.

Saturated Fat and Cholesterol Effects

The generous saturated fat in this sandwich from bacon, cheese, egg yolk, and mayonnaise is another health worry. Diets high in saturated fats are associated with increased LDL "bad" cholesterol, which raises the risk of heart disease.

Weight Gain Dangers

At 450 calories, this sandwich also provides over 20% of the calories needed for an entire day. Eating high calorie foods frequently can easily cause weight gain over time. Excess weight raises the risks for many health conditions like diabetes and joint problems.

Lack of Nutrient Density

While this sandwich provides protein, it lacks many other nutrients like vitamins, minerals, and antioxidants. The refined carbohydrates in the white bread also cause spikes in blood sugar.

Tips for Making Dunkin's Sandwich Healthier

If you love the taste of Dunkin's bacon avocado tomato sandwich but want to reduce the health risks, here are some easy ways to cut calories, saturated fat, and sodium:

Skip the Bacon

Going without the bacon strips slashes nearly 200mg of sodium and decreases saturated fat significantly. Try swapping in turkey bacon or ham for a lower sodium alternative.

Use Egg Whites

Substituting egg whites eliminates the 55mg of cholesterol that comes from egg yolks while still providing protein.

Choose a Different Bread

Opting for whole wheat bread instead of multigrain reduces carbs, calories, and sodium. An English muffin is one of the lowest carb, lowest sodium bread choices on the Dunkin' menu.

Limit the Mayo

Order just a smear of mayo or opt out of it altogether. A slice of fresh avocado can provide creaminess instead.

Pick Low-Fat Cheese

Request reduced fat or low-fat Swiss cheese rather than full-fat American or cheddar to trim saturated fat.

Add Veggies

Pack in extra tomatoes, spinach, peppers or other veggies to increase the fiber, vitamin, and mineral content.

Balance Your Meal

Pair your sandwich with lower calorie options like oatmeal, fruit, or yogurt to make up for the heavy sandwich.

Halve Your Sandwich

Order a half sandwich rather than a whole to cut the portions of high fat and sodium ingredients in half.

Split and Share

Split your order with a friend or save half for another meal to reduce your overall intake of calories.

Healthier Homemade Breakfast Sandwich Alternatives

Rather than going to Dunkin' for this signature sandwich, consider making easy slimmed-down versions at home. Here are some fresh, lower calorie ideas:

Chunky Avocado Smash Sandwich

Spread smashed avocado on whole grain toast and top simply with chopped hardboiled egg, tomato, and arugula for a filling meatless option.

Pesto Egg White Sandwich

Whisk egg whites and cook into an omelet or scrambled. Place on whole wheat English muffin with tomato slice, fresh basil pesto, and feta cheese crumbles for an Italian twist.

Veggie Egg White Sandwich

Make an omelet or scramble using 2-3 egg whites plus your choice of chopped veggies like spinach, bell pepper, mushrooms, onion, or zucchini. Serve between whole grain toast or an English muffin.

Turkey Bacon Avocado Sandwich

Use just 1-2 slices turkey bacon along with mashed avocado, tomato, lettuce, and mustard on sprouted grain bread for a lighter sandwich.

Lox and Cream Cheese Sandwich

Top a whole wheat bagel half with sliced avocado, smoked salmon, thinly sliced red onion, capers, and whipped low-fat cream cheese.

The Bottom Line

While Dunkin's bacon avocado tomato sandwich provides ample protein, it is also high in saturated fat, sodium, and calories compared to many other breakfast options. Customizing your order and balancing it with healthier sides can help reduce the health risks.

Consuming this sandwich and other high fat, high sodium meals too frequently may negatively impact cholesterol levels, blood pressure, and weight over time. Opting for lighter homemade alternatives can allow you to enjoy the flavors while optimizing nutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.