The Best & Worst Menu Items at Tim Hortons

Tim Horton, a National Hockey League legend, opened the first Tim Hortons store in Hamilton, Canada in 1964, where coffee and donuts cost 10 cents each. Since then, the chain has grown to include more than 4,000 restaurants throughout Canada, the U.S., and in the Gulf Cooperation Council. Obviously, people love the coffee as each year, Tim Hortons serves more than two billion cups.

Today, Tim Hortons still serves coffee and donuts, along with breakfast, lunch, a variety of pastries, cookies, donuts, and beverages. But what exactly is healthy on the menu? Find out what you should order the next time you stop in.

Here is a breakdown of the best and worst options from the Tim Hortons menu.

Breakfast

If you're stopping by Tim Hortons for breakfast, go for the slow-cooked oatmeal filled with fiber, which will help keep you satisfied.

This breakfast sandwich is made with turkey sausage, seasoned egg white, and cheese. The calories are reasonable for one meal, and you'll get a nice dose of protein in the morning. The sodium is slightly high but better than many of the other options.

The steak, seasoned egg, and cheese sandwich has fewer calories than most of the other sandwiches. The saturated fat is slightly high, but can be lowered by swapping the egg for egg white.

Croissants are a high fat and calorie bread. Top it with sausage, cheese, and eggs and you get a sandwich that provides 86 percent of the recommended daily max of artery-clogging saturated fat and 45 percent of the daily recommended max of sodium.6254a4d1642c605c54bf1cab17d50f1e

Why add fried potatoes to any sandwich? They'll add 16 more grams of carbs to your meal that already has plenty from the bread. Just skip it.

Although this wrap may have a title that makes it seem healthy, it has more calories than any other sandwich offered. The wrap contains an egg omelet with sausage, American cheese, and crispy hash browns. There is over 50 percent the recommended max of saturated fat and 50 percent the recommended daily max of sodium.

Lunch

If you're looking for a light lunch, this soup may be exactly what you're craving. Made with pieces of turkey and vegetables simmered in broth, this soup provides a nice variety of nutrients. Pair with a whole wheat bun for a dipper, and you've got a warming meal.

This dish, made with elbow macaroni coated with a rich and creamy cheese sauce, has the most calories of all the lunch options and the least nutrition. It provides 45 percent of the daily recommended max of saturated fat and 49 percent of the recommended daily max of sodium. There is also no fruits or vegetables, which should be a part of any healthy meal.

Donuts

Although this yeast-based donut is fried, it has the fewest calories compared to many other donut choices. If you are craving a donut, this one is your best bet.

This yeast-based donut is another better choice compared to the other donuts available. The amount of sugar is close to the chocolate dip donut and less than other options with the same amount of calories.

This donut has the same amount of carbs as just over three slices of bread. The amount of sugar is rather high too, equivalent to close to eight teaspoons of sugar.

This donut has the highest calories of all the donuts with almost as much sugar as in a can of cola. Pass on this one for some of the better-for-you choices listed above.

Cookies

This option has the least amount of calories from the cookies available on the menu. Plus, you'll get a few healthy ingredients, including oats and raisins. If you want to cut calories, though, split this cookie with a friend.

This cookie is filled with calories, saturated fat, and added sugar. There is more than 31 percent of the daily recommended max of saturated fat and the amount of added sugar equivalent to two-and-a-half pixie sticks.

Muffins and Baked Goods

Good things come in small packets! If you're craving sweets, order up a single pastry pocket for a reasonable 150 calories. Added sugar and saturated fat are also reasonable for a dessert.

Of all the pastry choices, the plain croissant has the fewest calories than other options. Top with a teaspoon of jam for added sweetness.

There are more calories in this dessert option than most meal options on the menu. There is also close to 50 percent of the daily recommended max of saturated fat and an equivalent of 12.5 teaspoons of sugar—all in this one pastry.

This chocolate chip muffin has the equivalent amount of carbs as more than four slices of bread and not much else. It's an empty calorie option that will fill you up on fat, carbs, and sugar and not much else.

RELATED: The easy way to make healthier comfort foods.

Beverages

A cooling glass of unsweetened iced tea is free from calories, fat, and sugar. For no added calories, sweeten with Stevia or a sugar sweetener.

Black coffee has only five calories. If you start adding cream and sugar, that's what can up your calories and added sugar, so use sparingly.

Hot tea also is free of calories. Add the sugar and milk sparingly in order to keep calories and sugar at bay.

Any option with Oreo has the most calories on this menu and this Oreo Iced Capp is no exception. This bevvie option contains 68 percent of the daily recommended max of saturated fat and the equivalent of over 11 teaspoons of sugar.

Heavy cream is laden with calories and fat. Two tablespoons contain 110 calories and 12 grams of saturated fat—it's no wonder than any beverage with cream is high in calories and saturated fat.