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The Best & Worst Menu Items at Tim Hortons

Sometimes, you're just in the mood for some coffee and a donut and here, a registered dietitian analyzes the menu so you know exactly what to order.
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

Best: Mixed Berry Oatmeal

tim hortons mixed berry oatmeal
Hungry Kitt Y./Yelp
Per serving: 210 calories, 3 g fat (0.5 g saturated fat), 220 mg sodium, 44 g carbs (6 g fiber, 14 g sugar), 6 g protein

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

Best: Turkey Sausage Breakfast Sandwich

tim hortons turkey sausage breakfast sandwich
@TimHortons/Twitter
Per sandwich: 350 calories, 16 g fat (6 g saturated fat), 960 mg sodium, 13 g carbs (1 g fiber, 3 g sugar), 20 g protein

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.

Best: Angus Steak and Eggs Breakfast Sandwich

tim hortons angus steak and eggs breakfast sandwich
@TimHortons/Twitter
Per sandwich: 400 calories, 20 g fat (12 g saturated fat), 1,200 mg sodium, 34 g carbs (2 g fiber, 5 g sugar), 21 g protein

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.

Worst: Croissant Breakfast Sandwich

tim hortons croissant breakfast sandwich
David W./Yelp
Per sandwich: 600 calories, 42 g fat (19 g saturated fat), 1,040 mg sodium, 36 g carbs (2 g fiber, 6 g sugar), 19 g protein

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.

Worst: Hash Browns

tim hortons hash browns
Courtesy of Tim Hortons
Per piece: 130 calories, 7 g fat (0.5 g saturated fat), 280 mg sodium, 16 g carbs (1 g fiber, 0 g sugar), 1 g protein

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.

Worst: Farmer's Breakfast Grilled Wrap

tim hortons farmers breakfast grilled wrap
Courtesy of Tim Hortons
Per wrap: 680 calories, 42 g fat (12 g saturated fat), 1,150 mg sodium, 54 g carbs (3 g fiber, 3 g sugar), 21 g protein

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

Best: Turkey and Wild Rice Soup, Small

tim hortons turkey and wild rice soup
Courtesy of Tim Hortons
Per 1 serving: 130 calories, 1.5 g fat (0 g saturated fat), 660 mg sodium, 25 g carbs (1 g fiber, 1 g sugar), 3 g protein

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.

Worst: Mac and Cheese

tim hortons mac and cheese
Alison N./Yelp
Per 1 serving: 490 calories, 27 g fat (10 g saturated fat), 1,120 mg sodium, 48 g carbs (1 g fiber, 7 g sugar), 16 g protein

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

Best: Chocolate Dip Donut

tim hortons chocolate dip donut
Courtesy of Tim Hortons
Per donut: 190 calories, 2.5 g fat (2 g saturated fat), 210 mg sodium, 29 g carbs (1 g fiber, 8 g sugar), 5 g protein

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.

Best: Maple Dip Donut

tim hortons maple dip donut
Courtesy of Tim Hortons
Per donut: 190 calories, 6 g fat (2.5 g saturated fat), 210 mg sodium, 29 g carbs (1 g fiber, 9 g sugar), 4 g protein

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.

Worst: Blueberry Donut

tim hortons blueberry donut
Courtesy of Tim Hortons
Per donut: 370 calories, 19 g fat (9 g saturated fat), 180 mg sodium, 46 g carbs (1 g fiber, 31 g sugar), 3 g protein

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.

Worst: Oreo Donut

tim hortons oreo donut
Courtesy of Tim Hortons
Per donut: 420 calories, 18 g fat (7 g saturated fat), 270 mg sodium, 60 g carbs (1 g fiber, 33 g sugar), 5 g protein

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

Best: Oatmeal Raisin Spice Cookie

oatmeal raisin cookie
Shutterstock
Per cookie: 210 calories, 8 g fat (4.5 g saturated fat), 190 mg sodium, 32 g carbs (1 g fiber, 19 g sugar), 3 g protein

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.

Worst: Cookie Filled with Nutella

tim hortons cookie filled with nutella
Jason C./Yelp
Per cookie: 360 calories, 18 g fat (7 g saturated fat), 190 mg sodium, 44 g carbs (1 g fiber, 25 g sugar), 4 g protein

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

Best: Pastry Pocket Filled with Nutella

tim hortons pastry pocket filled with nutella
@TimHortons/Twitter
Per 1 pocket: 150 calories, 9 g fat (4 g saturated fat), 105 mg sodium, 16 g carbs (1 g fiber, 8 g sugar), 2 g protein

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.

Best: Plain Croissant

tim hortons plain croissant
Courtesy of Tim Hortons
Per croissant: 280 calories, 15 g fat (6 g saturated fat), 280 mg sodium, 30 g carbs (1 g fiber, 3 g sugar), 6 g protein

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

Worst: Ultimate Cinnamon Bun

tim hortons ultimate cinnamon bun
Courtesy of Tim Hortons
Per bun: 570 calories, 21 g fat (10 g saturated fat), 670 mg sodium, 89 g carbs (3 g fiber, 50 g sugar), 8 g protein

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.

Worst: Chocolate Chip Muffin

tim hortons chocolate chip muffin
Courtesy of Tim Hortons
Per muffin: 420 calories, 16 g fat (4.5 g saturated fat), 330 mg sodium, 66 g carbs (2 g fiber, 35 g sugar), 6 g protein

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

Best: Brewed Iced Tea, Unsweetened

tim hortons brewed iced tea unsweetened
Courtesy of Tim Hortons
Per 10 oz: 0 calories, 0 g fat (0 g saturated fat), 15 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

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.

Best: Original Blend Coffee

tim hortons original blend hot coffee
Courtesy of Tim Hortons
Per 10 oz: 5 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

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.

Best: Bagged Tea

tim hortons hot bagged tea
Courtesy of Tim Hortons
Per 10 oz: 0 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

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

Worst: Oreo Iced Capp with Cream

tim hortons oreo iced capp with cream
Courtesy of Tim Hortons
Per 12 oz: 430 calories, 23 g fat (15 g saturated fat), 90 mg sodium, 53 g carbs (0 g fiber, 45 g sugar), 3 g protein

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.

Worst: Mocha Iced Capp with Cream

tim hortons mocha iced capp with cream
Courtesy of Tim Hortons
Per 12 oz: 410 calories, 21 g fat (14 g saturated fat), 60 mg sodium, 54 g carbs (1 g fiber, 47 g sugar), 3 g protein

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.

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