Dunkin’ Donuts and Starbucks remain two highly contentious chains. Both offer fast service that can accommodate busy lifestyles, with varied menu items and beverages to choose from. But which chain offers better health-minded options? That depends on which aspect of health is most important to you – be it calories, sugar content or ingredient transparency – our research offers some helpful hints to making smart choices at each chain.

Even though both chains offer an extensive menu of brewed and blended coffee beverages, not all items are created equal. On average, blended coffee beverages at Starbucks typically contain four times more calories than their brewed coffee counterparts due to milk or sugar additives; for instance a large Strawberries & Creme Frappuccino Blended Creme at Starbucks contains 860 kcal, more than 38% of what experts advise as the daily allowance for adults.

Comparatively, a medium brewed cup of coffee at Starbucks contains only 63kcal. While this still constitutes a substantial number of calories, it’s far less than those present in high-calorie blended beverages.

Starbucks may be an ideal option for those looking to reduce added sugar and milk. Though plain brewed coffee at both chains is relatively calorie- and sugar-friendly, extra toppings such as syrup or whipped cream add additional fat and calories.

Making smart choices at both chains is possible, but reading the ingredients and calorie counts carefully is key to doing so. Both Starbucks and Dunkin’ Donuts have mobile apps that allow customers to see calorie counts before placing an order, helping you identify beverages high in calories or sugar as well as those containing hidden fats.

However, our app only displays nutrition facts for drinks as they were originally ordered – without taking into account any substitutions or adjustments by your barista. Therefore, for optimal calorie counts we advise ordering your beverages as they would traditionally be served (without extra toppings or milk).

Foodwise, both chains provide an array of breakfast sandwiches and other items to meet customers’ dietary needs. While some options may be healthier than others, both chains tend to provide more low-cal offerings than similar quick service restaurants – making both an ideal solution for people on-the-go who wish to eat smart.