Tim Hortons Nutrition Facts

Every coffee, donut, wrap and bowl on the Canadian menu, with its calories and full nutrition, sits in one searchable table on this page. The table lists 346 items, and every number comes from a single source: the official Tim Hortons Nutrition Facts Guide, Canadian Edition, July 2026.

That matters, because nutrition tables online are not all built the same way. Some sites pad their lists with thousands of rows, bulk packs and items from other countries, and plenty of those rows carry zeros where the real fat, sugar or sodium values should be. This table lists the menu actually sold in Canada, and every row is complete: calories, fat, saturated fat, trans fat, cholesterol, sodium, carbs, fibre, sugar and protein.

Use the search box to find an item by name, or use the category filter to compare similar items against each other. Click a column heading to sort it, which helps when you want the lowest sodium or the highest protein in a group.

Tim Hortons nutrition facts

346 items

Item Category Size Calories Fat (g) Saturated Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fibre (g) Sugar (g) Protein (g)
Original Blend Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Small 3 0 0 0 0 0 0 0 0 0
Original Blend Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Medium 4 0 0 0 0 0 0 0 0 0
Original Blend Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Large 5 0 0 0 0 0 0 0 0 0
Original Blend Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee X Large 5 0 0 0 0 0 0 0 0 0
Dark Roast Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Small 3 0 0 0 0 0 0 0 0 0
Dark Roast Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Medium 4 0 0 0 0 0 0 0 0 0
Dark Roast Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Large 5 0 0 0 0 0 0 0 0 0
Dark Roast Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee X Large 5 0 0 0 0 0 0 0 0 0
Decaf Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Small 3 0 0 0 0 0 0 0 0 0
Decaf Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Medium 4 0 0 0 0 0 0 0 0 0
Decaf Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Large 5 0 0 0 0 0 0 0 0 0
Decaf Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee X Large 5 0 0 0 0 0 0 0 0 0
Regular Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Small 70 4 2.5 0.1 10 25 8 0 8 1
Regular Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Medium 100 6 4 0.2 15 40 11 0 11 1
Regular Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Large 120 8 5 0.2 20 50 14 0 13 1
Regular Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee X Large 150 9 6 0.3 25 55 18 0 17 1
Double Double Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Small 130 8 4.5 0.2 20 45 16 0 16 1
Double Double Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Medium 200 13 8 0.4 35 80 22 0 21 2
Double Double Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee Large 250 15 10 0.5 40 95 28 0 27 2
Double Double Coffee Coffee, Tea & Other Hot Beverages / Brewed Coffee X Large 300 18 11 0.5 50 115 35 0 34 3
Cappuccino Coffee, Tea & Other Hot Beverages / Espresso Beverages Small 80 3 2 0.1 10 70 9 0 8 6
Cappuccino Coffee, Tea & Other Hot Beverages / Espresso Beverages Medium 120 4.5 3 0.2 15 95 12 0 11 8
Cappuccino Coffee, Tea & Other Hot Beverages / Espresso Beverages Large 170 6 4 0.2 25 135 16 0 15 11
Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Small 90 3.5 2 0.1 15 80 10 0 9 6
Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Medium 140 5 3.5 0.2 20 115 14 0 13 10
Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Large 190 7 4.5 0.3 30 160 19 0 18 13
Protein Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Small 110 4 2 0.1 20 50 6 0 6 13
Protein Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Medium 170 6 4 0.2 30 80 10 0 9 20
Protein Latte Coffee, Tea & Other Hot Beverages / Espresso Beverages Large 230 8 5 0.2 40 105 13 1 12 27
Protein Latte with Sugar Free Vanilla Syrup Coffee, Tea & Other Hot Beverages / Espresso Beverages Small 120 4 2 0.1 20 65 9 0 6 13
Protein Latte with Sugar Free Vanilla Syrup Coffee, Tea & Other Hot Beverages / Espresso Beverages Medium 190 6 4 0.2 30 100 14 0 9 20
Protein Latte with Sugar Free Vanilla Syrup Coffee, Tea & Other Hot Beverages / Espresso Beverages Large 250 8 5 0.2 40 140 19 1 12 27
Coffee Mocha Coffee, Tea & Other Hot Beverages / Specialty Beverages Small 90 1 1 0 0 75 20 1 14 1
Coffee Mocha Coffee, Tea & Other Hot Beverages / Specialty Beverages Medium 110 2 1.5 0 0 95 25 1 17 1
Coffee Mocha Coffee, Tea & Other Hot Beverages / Specialty Beverages Large 150 2 2 0 0 125 33 1 23 1
Coffee Mocha Coffee, Tea & Other Hot Beverages / Specialty Beverages X Large 200 3 2.5 0 0 160 44 1 31 1
French Vanilla Cappuccino Coffee, Tea & Other Hot Beverages / Specialty Beverages Small 260 10 10 0 0 180 39 1 30 3
French Vanilla Cappuccino Coffee, Tea & Other Hot Beverages / Specialty Beverages Medium 330 12 12 0 0 230 50 1 39 3
French Vanilla Cappuccino Coffee, Tea & Other Hot Beverages / Specialty Beverages Large 430 17 16 0 0 310 66 1 51 5
French Vanilla Cappuccino Coffee, Tea & Other Hot Beverages / Specialty Beverages X Large 570 22 22 0 0 410 88 1 68 6
Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Small 220 3 3 0 0 180 48 1 34 1
Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Medium 280 4 3.5 0 0 230 62 2 43 1
Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Large 380 5 4.5 0 0 310 82 2 58 2
Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages X Large 500 7 6 0 0 410 108 3 76 3
White Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Small 250 9 8 0 0 250 43 0 36 1
White Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Medium 330 11 10 0.1 0 310 55 0 45 1
White Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages Large 430 15 14 0.1 0 420 73 0 60 2
White Hot Chocolate Coffee, Tea & Other Hot Beverages / Specialty Beverages X Large 570 20 18 0.1 0 550 96 0 80 2
Bagged Tea Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes 0 0 0 0 0 0 0 0 0 0
Steeped Tea Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes 0 0 0 0 0 0 0 0 0 0
Chai Latte Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Small 150 3 2 0.1 15 90 22 0 21 6
Chai Latte Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Medium 230 5 3 0.2 20 140 33 0 33 10
Chai Latte Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Large 310 7 5 0.2 30 190 45 0 44 14
London Fog Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Small 110 2 1.5 0.1 10 50 19 0 19 4
London Fog Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Medium 160 3 2 0.1 10 110 28 0 28 6
London Fog Coffee, Tea & Other Hot Beverages / Tea & Tea Lattes Large 240 4.5 3 0.2 15 160 38 0 38 8
Original Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Small 120 6 4 0.2 20 35 15 0 15 1
Original Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Medium 150 8 5 0.2 25 40 22 0 22 1
Original Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Large 240 13 8 0.3 40 65 30 0 29 1
Light Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Small 80 1 0.5 0 5 25 16 0 16 2
Light Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Medium 110 1 1 0 5 30 23 0 23 2
Light Iced Coffee Cold Beverages / Iced Coffee & Cold Brew Large 150 1.5 1 0 5 40 31 0 31 3
Original Cold Brew Cold Beverages / Iced Coffee & Cold Brew Small 120 6 4 0.2 20 35 15 0 15 1
Original Cold Brew Cold Beverages / Iced Coffee & Cold Brew Medium 150 8 5 0.2 25 40 22 0 22 1
Original Cold Brew Cold Beverages / Iced Coffee & Cold Brew Large 240 13 8 0.3 40 65 30 0 29 1
Vanilla Cream Cold Brew Cold Beverages / Iced Coffee & Cold Brew Small 120 6 3.5 0.2 25 30 15 0 15 1
Vanilla Cream Cold Brew Cold Beverages / Iced Coffee & Cold Brew Medium 160 7 4 0.3 30 35 22 0 22 1
Vanilla Cream Cold Brew Cold Beverages / Iced Coffee & Cold Brew Large 240 12 7 0.5 45 55 30 0 30 2
Roasted Hazelnut Cold Brew Cold Beverages / Iced Coffee & Cold Brew Small 180 12 9 0.2 20 60 18 0 16 1
Roasted Hazelnut Cold Brew Cold Beverages / Iced Coffee & Cold Brew Medium 220 14 10 0.3 25 70 25 0 22 2
Roasted Hazelnut Cold Brew Cold Beverages / Iced Coffee & Cold Brew Large 300 19 14 0.4 40 105 32 0 29 2
Original Iced Latte Cold Beverages / Iced Lattes Small 150 4 2 0.1 15 80 22 0 22 6
Original Iced Latte Cold Beverages / Iced Lattes Medium 200 5 3 0.1 20 100 31 0 31 8
Original Iced Latte Cold Beverages / Iced Lattes Large 250 5 3 0.2 20 120 40 0 40 10
Unsweetened Iced Latte Cold Beverages / Iced Lattes Small 90 4 2 0.1 15 80 9 0 9 6
Unsweetened Iced Latte Cold Beverages / Iced Lattes Medium 120 5 3 0.1 20 100 11 0 11 8
Unsweetened Iced Latte Cold Beverages / Iced Lattes Large 140 5 3 0.2 20 120 14 0 13 10
Original Protein Iced Latte Cold Beverages / Iced Lattes Small 160 4 2 0.1 20 50 19 0 19 12
Original Protein Iced Latte Cold Beverages / Iced Lattes Medium 230 5 3 0.1 25 70 28 0 28 17
Original Protein Iced Latte Cold Beverages / Iced Lattes Large 310 7 4 0.2 35 90 38 1 37 23
Protein Iced Latte with Sugar Free Vanilla Syrup Cold Beverages / Iced Lattes Small 120 4 2 0.1 20 65 9 0 5 12
Protein Iced Latte with Sugar Free Vanilla Syrup Cold Beverages / Iced Lattes Medium 160 5 3 0.1 25 90 12 0 8 17
Protein Iced Latte with Sugar Free Vanilla Syrup Cold Beverages / Iced Lattes Large 220 7 4 0.2 35 125 17 1 10 23
Iced Chai Latte Cold Beverages / Iced Lattes Small 150 4 2 0.1 15 90 22 0 22 7
Iced Chai Latte Cold Beverages / Iced Lattes Medium 200 5 3 0.1 20 120 31 0 31 8
Iced Chai Latte Cold Beverages / Iced Lattes Large 250 5 3 0.2 20 150 40 0 39 10
Original Iced Capp Cold Beverages / Iced Capps Small 260 11 7 0.4 30 75 38 0 36 2
Original Iced Capp Cold Beverages / Iced Capps Medium 330 16 10 0.5 45 105 45 0 42 3
Original Iced Capp Cold Beverages / Iced Capps Large 430 22 14 0.5 60 140 59 1 56 4
Light Iced Capp Cold Beverages / Iced Capps Small 170 1.5 1 0.1 5 35 39 0 37 3
Light Iced Capp Cold Beverages / Iced Capps Medium 210 2 1 0.1 10 45 45 0 43 4
Light Iced Capp Cold Beverages / Iced Capps Large 270 2.5 1.5 0.1 10 60 60 1 57 5
Mocha Iced Capp Cold Beverages / Iced Capps Small 430 19 14 0.4 30 200 67 1 61 3
Mocha Iced Capp Cold Beverages / Iced Capps Medium 530 24 17 0.5 45 260 79 2 72 4
Mocha Iced Capp Cold Beverages / Iced Capps Large 650 29 21 0.5 60 330 98 2 90 6
Vanilla Iced Capp Cold Beverages / Iced Capps Small 440 18 14 0.4 30 150 69 0 64 3
Vanilla Iced Capp Cold Beverages / Iced Capps Medium 540 23 17 0.5 45 200 81 0 76 3
Vanilla Iced Capp Cold Beverages / Iced Capps Large 660 28 20 0.5 60 250 101 1 95 4
Caramel Toffee Iced Capp Cold Beverages / Iced Capps Small 440 18 14 0.3 35 220 68 0 63 3
Caramel Toffee Iced Capp Cold Beverages / Iced Capps Medium 530 23 17 0.4 50 290 80 1 74 3
Caramel Toffee Iced Capp Cold Beverages / Iced Capps Large 660 29 20 0.5 65 360 99 1 93 4
Frozen Lemonade Cold Beverages / Lemonades Small 200 0 0 0 0 35 51 0 46 0
Frozen Lemonade Cold Beverages / Lemonades Medium 250 0 0 0 0 45 62 0 56 0
Frozen Lemonade Cold Beverages / Lemonades Large 330 0 0 0 0 55 82 0 73 0
Strawberry Frozen Lemonade Cold Beverages / Lemonades Small 250 0 0 0 0 35 62 0 56 0.1
Strawberry Frozen Lemonade Cold Beverages / Lemonades Medium 310 0 0 0 0 40 79 0 71 0.1
Strawberry Frozen Lemonade Cold Beverages / Lemonades Large 410 0 0 0 0 55 102 0 92 0.2
Classic Lemonade Cold Beverages / Lemonades Small 90 0 0 0 0 10 23 0 21 0
Classic Lemonade Cold Beverages / Lemonades Medium 110 0 0 0 0 10 30 0 28 0
Classic Lemonade Cold Beverages / Lemonades Large 140 0 0 0 0 15 39 0 36 0
Blackberry Yuzu Quencher Cold Beverages / Sparkling Quenchers Small 80 0 0 0 0 0 19 0 19 0
Blackberry Yuzu Quencher Cold Beverages / Sparkling Quenchers Medium 110 0 0 0 0 1 28 0 28 0
Blackberry Yuzu Quencher Cold Beverages / Sparkling Quenchers Large 150 0 0 0 0 1 37 0 36 0
Orange Tangerine Quencher Cold Beverages / Sparkling Quenchers Small 80 0 0 0 0 5 19 0 17 0
Orange Tangerine Quencher Cold Beverages / Sparkling Quenchers Medium 120 0 0 0 0 10 28 0 26 0
Orange Tangerine Quencher Cold Beverages / Sparkling Quenchers Large 160 0 0 0 0 10 37 0 34 0
Peach Quencher Cold Beverages / Sparkling Quenchers Small 50 0 0 0 0 5 12 0 11 0
Peach Quencher Cold Beverages / Sparkling Quenchers Medium 70 0 0 0 0 10 18 0 16 0
Peach Quencher Cold Beverages / Sparkling Quenchers Large 100 0 0 0 0 10 24 0 21 0
Strawberry Watermelon Quencher Cold Beverages / Sparkling Quenchers Small 40 0 0 0 0 10 10 0 8 0
Strawberry Watermelon Quencher Cold Beverages / Sparkling Quenchers Medium 60 0 0 0 0 15 15 0 12 0
Strawberry Watermelon Quencher Cold Beverages / Sparkling Quenchers Large 80 0 0 0 0 20 19 0 16 0
Blackberry Yuzu Quencher Cold Beverages / Lemonade Quenchers Small 120 0 0 0 0 2 31 0 30 0
Blackberry Yuzu Quencher Cold Beverages / Lemonade Quenchers Medium 170 0 0 0 0 3 43 0 42 0
Blackberry Yuzu Quencher Cold Beverages / Lemonade Quenchers Large 220 0 0 0 0 4 56 0 54 0
Orange Tangerine Quencher Cold Beverages / Lemonade Quenchers Small 130 0 0 0 0 5 31 0 29 0
Orange Tangerine Quencher Cold Beverages / Lemonade Quenchers Medium 180 0 0 0 0 10 43 0 40 0
Orange Tangerine Quencher Cold Beverages / Lemonade Quenchers Large 230 0 0 0 0 15 56 0 52 0
Peach Quencher Cold Beverages / Lemonade Quenchers Small 90 0 0 0 0 5 24 0 22 0
Peach Quencher Cold Beverages / Lemonade Quenchers Medium 130 0 0 0 0 10 33 0 30 0
Peach Quencher Cold Beverages / Lemonade Quenchers Large 170 0 0 0 0 15 43 0 38 0
Strawberry Watermelon Quencher Cold Beverages / Lemonade Quenchers Small 90 0 0 0 0 10 22 0 19 0
Strawberry Watermelon Quencher Cold Beverages / Lemonade Quenchers Medium 120 0 0 0 0 15 30 0 26 0
Strawberry Watermelon Quencher Cold Beverages / Lemonade Quenchers Large 150 0 0 0 0 25 39 0 33 0
Blackberry Yuzu Quencher Cold Beverages / Frozen Quenchers Small 330 7 7 0 0 55 68 0 62 0
Blackberry Yuzu Quencher Cold Beverages / Frozen Quenchers Medium 390 7 7 0 0 60 82 0 76 0
Blackberry Yuzu Quencher Cold Beverages / Frozen Quenchers Large 480 7 7 0 0 70 104 0 96 0
Orange Tangerine Quencher Cold Beverages / Frozen Quenchers Small 340 7 7 0 0 60 68 0 61 0
Orange Tangerine Quencher Cold Beverages / Frozen Quenchers Medium 400 7 7 0 0 65 82 0 74 0
Orange Tangerine Quencher Cold Beverages / Frozen Quenchers Large 490 7 7 0 0 80 104 0 94 0
Peach Quencher Cold Beverages / Frozen Quenchers Small 310 7 7 0 0 60 61 0 54 0
Peach Quencher Cold Beverages / Frozen Quenchers Medium 350 7 7 0 0 65 73 0 64 0
Peach Quencher Cold Beverages / Frozen Quenchers Large 430 7 7 0 0 80 91 0 80 0
Strawberry Watermelon Quencher Cold Beverages / Frozen Quenchers Small 300 7 7 0 0 65 59 0 21 0
Strawberry Watermelon Quencher Cold Beverages / Frozen Quenchers Medium 340 7 7 0 0 75 69 0 60 0
Strawberry Watermelon Quencher Cold Beverages / Frozen Quenchers Large 410 7 7 0 0 90 87 0 75 0
Cream for Coffee Beverage Additions / Dairy Small 40 4 2 0.1 10 20 1 0 1 1
Cream for Coffee Beverage Additions / Dairy Medium 60 6 4 0.1 20 30 2 0 1 1
Cream for Coffee Beverage Additions / Dairy Large 80 8 5 0.2 25 40 2 0 2 1
Cream for Coffee Beverage Additions / Dairy X Large 90 9 6 0.2 30 45 2 0 2 1
Cream for Iced Coffee Beverage Additions / Dairy Small 70 7 4 0.2 20 30 2 0 1 1
Cream for Iced Coffee Beverage Additions / Dairy Medium 80 8 5 0.2 25 35 2 0 2 1
Cream for Iced Coffee Beverage Additions / Dairy Large 130 13 8 0.3 40 60 3 0 3 2
Cream for Tea Beverage Additions / Dairy Small 40 4 2 0.1 10 20 1 0 1 1
Cream for Tea Beverage Additions / Dairy Medium 60 6 4 0.1 20 30 2 0 1 1
Cream for Tea Beverage Additions / Dairy Large 80 8 5 0.2 25 40 2 0 2 1
Cream for Tea Beverage Additions / Dairy X Large 90 9 6 0.2 30 45 2 0 2 1
2% Milk for Coffee Beverage Additions / Dairy Small 15 0.5 0.5 0 0 10 1 0 1 1
2% Milk for Coffee Beverage Additions / Dairy Medium 20 1 0.5 0 5 20 2 0 2 2
2% Milk for Coffee Beverage Additions / Dairy Large 30 1 1 0 5 25 3 0 3 2
2% Milk for Coffee Beverage Additions / Dairy X Large 40 1.5 1 0 5 30 4 0 4 3
2% Milk for Iced Coffee Beverage Additions / Dairy Small 25 1 0.5 0 5 20 2 0 2 2
2% Milk for Iced Coffee Beverage Additions / Dairy Medium 35 1 1 0 5 30 3 0 3 2
2% Milk for Iced Coffee Beverage Additions / Dairy Large 45 2 1 0 10 35 4 0 4 3
2% Milk for Tea Beverage Additions / Dairy Small 10 0.5 0.3 0 0 10 1 0 1 1
2% Milk for Tea Beverage Additions / Dairy Medium 15 0.5 0.4 0 0 15 1 0 1 1
2% Milk for Tea Beverage Additions / Dairy Large 20 1 0.5 0 5 20 2 0 2 2
2% Milk for Tea Beverage Additions / Dairy X Large 25 1 0.6 0 5 25 2 0 2 2
Sugar for Coffee & Tea Beverage Additions / Sugar Small 30 0 0 0 0 0 7 0 7 0
Sugar for Coffee & Tea Beverage Additions / Sugar Medium 35 0 0 0 0 0 9 0 9 0
Sugar for Coffee & Tea Beverage Additions / Sugar Large 45 0 0 0 0 0 12 0 12 0
Sugar for Coffee & Tea Beverage Additions / Sugar X Large 60 0 0 0 0 0 15 0 15 0
Cane Sugar Syrup Beverage Additions / Flavoured Syrups 25 0 0 0 0 0 7 0 7 0
Vanilla Syrup Beverage Additions / Flavoured Syrups 30 0 0 0 0 15 7 0 7 0
Mocha Syrup Beverage Additions / Flavoured Syrups 25 0 0 0 0 30 6 0 6 0
Caramel Toffee Syrup Beverage Additions / Flavoured Syrups 30 0 0 0 0 45 7 0 6 0
Roasted Hazelnut Flavoured Syrup Beverage Additions / Flavoured Syrups 25 0 0 0 0 1 6 0 6 0
Sugar Free Vanilla Syrup Beverage Additions / Flavoured Syrups 5 0 0 0 0 10 1 0 0 0
Apple Fritter Donuts 330 11 5 0.1 0 280 54 2 23 6
Boston Cream Donut Donuts 240 8 3.5 0.1 0 240 38 1 16 4
Canadian Maple Donut Donuts 250 8 3.5 0.1 0 240 38 1 16 4
Chocolate Cruller Donut Donuts 360 22 11 0.2 40 120 40 0 28 2
Chocolate Dip Donut Donuts 220 8 3.5 0.1 0 190 33 1 12 4
Chocolate Éclair Donut Donuts 310 14 9 0.1 0 230 45 1 20 5
Chocolate Glazed Donut Donuts 330 21 10 0.2 15 210 34 1 20 3
Chocolate Marble Donut Donuts 320 21 10 0.2 15 210 31 1 17 3
Chocolate Snow Donut Donuts 290 21 10 0.2 15 210 24 1 10 3
Chocolate Toasted Coconut Donut Donuts 360 24 14 0.2 15 220 34 2 19 3
Coconut Cream Donut Donuts 260 10 5 0.1 0 240 39 1 17 4
Double Chocolate Donut Donuts 310 21 10 0.2 15 210 28 1 14 3
Honey Cruller Donut Donuts 320 22 11 0.2 40 120 30 0 18 2
Honey Dip Donut Donuts 250 7 3.5 0.1 0 190 41 1 21 4
Long John Donut Donuts 240 9 4 0.1 0 210 36 1 13 4
Maple Glazed Donut Donuts 260 8 4 0.1 0 200 42 1 20 4
Maple Cruller Donut Donuts 360 22 11 0.2 40 120 40 0 28 2
Maple Dip Donut Donuts 220 7 3.5 0.1 0 190 33 1 12 4
Maple Éclair Donut Donuts 310 14 9 0.1 0 230 43 1 18 5
Maple Swirl Donut Donuts 250 8 3.5 0.1 0 240 39 1 17 4
Old Fashioned Dip Donut Donuts 310 18 9 0.1 25 230 34 1 16 3
Old Fashioned Glazed Donut Donuts 330 18 9 0.1 25 230 40 1 22 3
Old Fashioned Plain Donut Donuts 280 18 9 0.1 25 230 26 1 9 3
Old Fashioned Snow Donut Donuts 290 18 9 0.1 25 230 30 1 12 3
Old Fashioned Sugar Donut Donuts 300 18 9 0.1 25 230 33 1 16 3
Powdered Venetian Cream Donut Donuts 220 8 4 0.1 0 240 32 1 10 4
Sour Cream Glazed Donut Donuts 340 18 8 0.1 5 180 40 1 24 3
Sour Cream Plain Donut Donuts 280 18 8 0.1 5 180 26 1 11 3
Sour Cream Sugar Donut Donuts 300 16 8 0.1 5 180 32 1 16 3
Strawberry Dip Donut Donuts 220 7 3.5 0.1 0 190 33 1 12 4
Strawberry Filled Donut Donuts 240 8 3.5 0.1 0 210 38 1 16 4
Strawberry Swirl Donut Donuts 230 7 3.5 0.1 0 190 38 1 17 4
Strawberry Vanilla Donut Donuts 270 8 3.5 0.1 0 210 49 1 15 4
Sugar Loop Donut Donuts 200 7 3.5 0.1 0 190 29 1 8 4
Toasted Coconut Donut Donuts 360 21 12 0.1 25 240 39 2 21 4
Vanilla Dip Donut Donuts 250 7 3.5 0.1 0 190 40 1 19 4
Birthday Cake Timbit Timbits® 80 3 1.5 0 5 60 13 1 9 1
Chocolate Glazed Timbit Timbits® 80 3.5 1.5 0 5 70 11 0 6 1
Chocolate Snow Ball Timbit Timbits® 70 3.5 1.5 0 5 70 8 0 3 1
Chocolate Toasted Coconut Timbit Timbits® 90 4.5 3 0 5 75 11 1 6 1
Honey Dip Timbit Timbits® 50 1.5 0.5 0 0 25 8 0 5 1
Old Fashioned Glazed Timbit Timbits® 80 3.5 1.5 0 0 64 12 0 7 1
Old Fashioned Plain Timbit Timbits® 60 3.5 1.5 0 0 65 8 0 3 1
Old Fashioned Sugar Timbit Timbits® 70 3.5 1.5 0 0 65 9 0 4 1
Snow Ball Timbit Timbits® 70 3.5 15 0 0 65 8 0 3 1
Sour Cream Glazed Timbit Timbits® 90 5 2.5 0 0 50 11 0 7 1
Sour Cream Plain Timbit Timbits® 80 5 2.5 0 0 50 7 0 3 1
Sour Cream Sugar Timbit Timbits® 80 5 2.5 0 0 50 8 0 4 1
Strawberry Timbit Timbits® 50 1.5 0.5 0 0 30 8 0 4 1
Toasted Coconut Timbit Timbits® 90 4.5 3 0 0 70 12 1 6 1
Venetian Cream Timbit Timbits® 50 1.5 1 0 0 40 7 0 3 1
Chocolate Chip Muffin Baked Goods / Muffins 420 17 5 0.1 30 400 64 2 36 6
Fruit Explosion Muffin Baked Goods / Muffins 360 12 2 0.1 35 490 59 2 30 5
Wild Blueberry Muffin Baked Goods / Muffins 380 14 2 0.1 40 500 56 2 29 6
Raisin Bran Muffin Baked Goods / Muffins 380 13 2 0.1 15 500 60 5 30 6
Carrot Cake Walnut Muffin Baked Goods / Muffins 360 13 2.5 0.1 30 480 55 2 28 6
Banana Pecan Muffin Baked Goods / Muffins 340 10 2 0.1 30 790 60 9 20 6
Chocolate Chunk Cookie Baked Goods / Cookies & Brownies 310 17 10 0.3 30 260 38 1 22 3
Oatmeal Raisin Cookie Baked Goods / Cookies & Brownies 290 11 6 0.2 25 220 44 2 26 4
Peanut Butter Cookie Baked Goods / Cookies & Brownies 320 16 8 0.2 25 310 39 1 21 5
Reese's Minis Dream Cookie Baked Goods / Cookies & Brownies 350 17 9 0.2 25 320 45 1 31 5
Double Chocolate Brownie Baked Goods / Cookies & Brownies 410 20 8 0.1 65 190 57 2 39 5
Plain Croissant Baked Goods / Croissants 260 13 7 0.3 15 240 30 1 3 6
Cheese Croissant Baked Goods / Croissants 290 14 8 0.3 20 280 30 1 3 7
Chocolate Croissant Baked Goods / Croissants 350 17 8 0.2 0 120 43 0 18 6
Cheese Tea Biscuit Baked Goods / Tea Biscuits 250 11 4 0.2 10 610 31 1 4 8
Raisin Tea Biscuit Baked Goods / Tea Biscuits 250 8 1.5 0 0 500 40 2 12 5
Herb & Garlic Savoury Pastry Baked Goods / Savoury Pastries 240 11 6.5 0.3 35 470 29 1 6 6
Plain Bagel Baked Goods / Classic Bagels 290 1.5 0.4 0 0 380 62 2 9 9
Sesame Seed Bagel Baked Goods / Classic Bagels 310 4 1 0 0 400 62 4 10 10
Everything Bagel Baked Goods / Classic Bagels 290 2 0.5 0.1 0 390 60 4 9 10
12-Grain Bagel Baked Goods / Classic Bagels 320 7 1 0 0 460 57 8 9 11
Cinnamon Raisin Bagel Baked Goods / Classic Bagels 290 1 0.3 0 0 360 64 3 14 9
Four Cheese Bagel Baked Goods / Specialty Bagels 330 5 1.5 0.1 5 580 58 2 4 11
Jalapeno Asiago Mozzarella Bagel Baked Goods / Specialty Bagels 320 4.5 1.5 0.1 5 710 59 3 4 11
Protein Bagel Baked Goods / Specialty Bagels 280 3 1.5 0 5 590 45 3 4 20
Plain Cream Cheese Baked Goods / Bagel Toppings 100 9 6 0.3 25 150 2 0 2 2
Herb & Garlic Cream Cheese Baked Goods / Bagel Toppings 100 9 6 0.3 25 190 3 0 2 2
Strawberry Cream Cheese Baked Goods / Bagel Toppings 100 7 5 0.2 25 120 6 0 6 2
Butter Baked Goods / Bagel Toppings 60 7 4.5 0.1 20 55 0 0 0 0
Strawberry Jam Packet Baked Goods / Bagel Toppings 60 0 0 0 0 0 14 0 14 0
Raspberry Jam Packet Baked Goods / Bagel Toppings 60 0 0 0 0 0 14 0 14 0
Peanut Butter Baked Goods / Bagel Toppings 110 9 1.5 0 0 75 4 0 1 3
Sausage Homestyle Biscuit Breakfast / Classic Breakfast Sandwiches 530 35 17 0.4 240 900 34 2 4 20
Bacon Homestyle Biscuit Breakfast / Classic Breakfast Sandwiches 410 22 13 0.3 215 930 33 1 3 18
Egg & Cheese Homestyle Biscuit Breakfast / Classic Breakfast Sandwiches 350 18 11 0.3 205 720 33 1 3 14
Simply Sausage Homestyle Biscuit Breakfast / Classic Breakfast Sandwiches 450 30 16 0.3 50 850 33 3 2 13
Sausage English Muffin Breakfast / Classic Breakfast Sandwiches 450 29 11 0.3 240 680 28 2 3 19
Bacon English Muffin Breakfast / Classic Breakfast Sandwiches 330 16 7 0.2 215 710 27 1 3 17
Egg & Cheese English Muffin Breakfast / Classic Breakfast Sandwiches 270 12 5 0.2 205 500 27 1 3 14
Sausage Plain Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 600 28 11 0.3 240 820 65 3 10 23
Bacon Plain Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 480 16 7 0.3 215 850 64 3 10 22
Sausage Sesame Seed Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 620 31 11 0.3 240 840 65 4 11 25
Bacon Sesame Seed Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 500 18 7 0.2 215 870 64 4 11 23
Sausage Everything Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 600 29 11 0.4 240 830 63 4 9 24
Bacon Everything Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 480 16 7 0.3 215 860 62 4 9 23
Sausage 12-Grain Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 630 33 12 0.4 240 900 60 9 10 26
Bacon 12-Grain Bagel Sandwich Breakfast / Bagel Breakfast Sandwiches 510 21 7 0.3 215 940 59 8 10 24
Plain Bagel BELT Sandwich Breakfast / Bagel BELT Breakfast Sandwiches 490 16 7 0.3 215 860 66 3 11 22
Sesame Seed Bagel BELT Sandwich Breakfast / Bagel BELT Breakfast Sandwiches 510 15 7 0.2 215 880 66 5 12 23
Everything Bagel BELT Sandwich Breakfast / Bagel BELT Breakfast Sandwiches 490 17 7 0.3 215 860 64 4 10 23
12-Grain Bagel BELT Sandwich Breakfast / Bagel BELT Breakfast Sandwiches 520 21 7 0.3 215 940 61 9 11 24
Protein Bagel BELT Sandwich Breakfast / Bagel BELT Breakfast Sandwiches 480 18 9 0.2 230 1100 49 4 6 33
Sausage Breakfast Wrap Breakfast / Breakfast Wraps 530 34 12 0.3 240 720 35 3 3 20
Bacon Breakfast Wrap Breakfast / Breakfast Wraps 400 21 8 0.3 220 750 34 2 3 18
Sausage & Bacon Breakfast Wrap Breakfast / Breakfast Wraps 580 38 13 0.3 250 930 35 3 3 23
Sausage Farmer's Wrap Breakfast / Breakfast Wraps 640 40 12 0.4 240 940 50 4 4 21
Bacon Farmer's Wrap Breakfast / Breakfast Wraps 520 27 8 0.4 220 970 49 4 4 19
Sausage & Bacon Farmer's Wrap Breakfast / Breakfast Wraps 700 44 14 0.5 250 1160 53 4 4 25
Sausage Scrambled Egg Loaded Wrap Breakfast / Loaded Breakfast 650 40 12 0.4 240 1020 53 4 5 22
Bacon Scrambled Egg Loaded Wrap Breakfast / Loaded Breakfast 530 27 8 0.3 225 1060 52 4 5 20
Scrambled Egg & Cheese Loaded Wrap Breakfast / Loaded Breakfast 470 23 6 0.3 205 840 52 4 5 16
Sausage Scrambled Egg Loaded Box Breakfast / Loaded Breakfast 600 40 10 0.4 425 1050 37 3 4 24
Bacon Scrambled Egg Loaded Box Breakfast / Loaded Breakfast 490 30 7 0.4 405 1030 36 3 4 21
Scrambled Egg Loaded Box Breakfast / Loaded Breakfast 440 26 5 0.4 390 810 36 3 4 17
Sausage Scrambled Egg Loaded Croissant Breakfast / Loaded Breakfast 590 39 16 0.3 245 800 40 2 6 21
Bacon Scrambled Egg Loaded Croissant Breakfast / Loaded Breakfast 460 26 12 0.2 230 840 39 2 6 19
Scrambled Egg & Cheese Loaded Croissant Breakfast / Loaded Breakfast 410 22 10 0.2 210 620 39 2 5 15
Bacon & Cheese Omelette Bites Breakfast / Omelette Bites 210 21 8 0.2 230 730 10 1 4 15
Spinach & Egg White Omelette Bites Breakfast / Omelette Bites 130 6 2 0.1 10 420 8 1 2 14
Sausage & Four Cheese Omelette Bites Breakfast / Omelette Bites 290 23 8 0.2 215 610 9 1 3 13
Hash Brown Breakfast / Other 120 6 0.5 0.1 0 220 15 1 1 1
Yogurt Parfait Breakfast / Other 250 7 1.5 0.1 10 115 40 3 25 8
Turkey Bacon Club Sandwich Lunch / Sandwiches 550 23 5 0.2 50 1440 60 3 6 27
BLT Sandwich Lunch / Sandwiches 490 21 5 0.2 25 940 59 4 6 16
Ham & Cheddar Sandwich Lunch / Sandwiches 520 20 7 0.4 50 1330 60 3 7 25
Steak & Cheddar Sandwich Lunch / Sandwiches 560 22 8 0.5 70 1280 63 3 8 30
Crispy Chicken Sandwich Lunch / Sandwiches 660 37 7 0.5 110 1170 54 4 4 23
Supreme Stack Sandwich Lunch / Sandwiches 620 32 12 1 150 1670 49 3 10 36
Crispy Chicken Craveable Lunch / Sandwiches 470 19 3 0.2 25 960 55 3 1 21
Steak Craveable Lunch / Sandwiches 450 20 6 0.5 60 1080 43 2 3 24
Chicken Bacon Ranch Wrap Lunch / Wraps 420 19 4.5 0.2 65 900 36 2 4 27
Crispy Chicken Bacon Ranch Wrap Lunch / Wraps 530 26 6 0.3 35 1010 54 4 4 24
Classic Chicken Wrap Lunch / Wraps 380 17 3 0.2 60 660 36 2 3 24
Classic Crispy Chicken Wrap Lunch / Wraps 490 24 4 0.3 25 770 53 4 3 20
Cilantro Lime Chicken Loaded Wrap Lunch / Loaded Wraps 590 28 6 0.4 70 1060 56 4 5 29
Cilantro Lime Crispy Chicken Loaded Wrap Lunch / Loaded Wraps 690 35 8 0.5 40 1200 72 6 5 25
Cilantro Lime Veggie Loaded Wrap Lunch / Loaded Wraps 570 26 6 0.4 15 1070 72 6 5 13
Habanero Chicken Loaded Wrap Lunch / Loaded Wraps 560 26 6 0.4 80 1240 54 5 5 29
Habanero Crispy Chicken Loaded Wrap Lunch / Loaded Wraps 660 33 7 0.5 45 1360 71 6 5 25
Habanero Veggie Loaded Wrap Lunch / Loaded Wraps 540 24 6 0.4 25 1220 70 6 6 13
Cilantro Lime Chicken Loaded Bowl Lunch / Loaded Bowls 550 29 6 0.3 95 1100 41 4 4 34
Cilantro Lime Crispy Chicken Loaded Bowl Lunch / Loaded Bowls 710 36 7 0.5 75 1350 62 5 5 29
Cilantro Lime Veggie Loaded Bowl Lunch / Loaded Bowls 570 27 6 0.4 15 1250 73 7 5 12
Habanero Chicken Loaded Bowl Lunch / Loaded Bowls 530 26 6 0.3 100 1250 40 4 4 34
Habanero Crispy Chicken Loaded Bowl Lunch / Loaded Bowls 690 34 7 0.5 80 1500 61 6 5 29
Habanero Veggie Loaded Bowl Lunch / Loaded Bowls 550 26 5 0.4 25 1400 72 7 5 12
Simply Cheese Flatbread Pizza Lunch / Flatbread Pizzas 630 26 11 0.5 55 1590 68 3 6 31
Pepperoni Flatbread Pizza Lunch / Flatbread Pizzas 750 37 15 1 75 1910 69 3 6 36
Chicken Parmesan Flatbread Pizza Lunch / Flatbread Pizzas 760 34 14 0.5 100 1890 69 3 6 48
Grilled Cheese Melt Lunch / Melts 560 25 14 1 65 1550 59 3 2 28
Bacon Grilled Cheese Melt Lunch / Melts 650 32 16 1 95 1920 60 4 2 35
Chicken Noodle Soup Lunch / Soups & Chili Regular 140 3 0.5 0 20 710 20 1 2 9
Chicken Noodle Soup Lunch / Soups & Chili Large 190 3.5 1 0 20 960 28 2 2 10
Cream of Broccoli Soup Lunch / Soups & Chili Regular 100 3.5 1.5 0.1 10 650 15 2 6 5
Cream of Broccoli Soup Lunch / Soups & Chili Large 150 5 2 0.1 15 910 21 3 9 6
Garden Minestrone Soup Lunch / Soups & Chili Regular 100 1.5 0.3 0 0 590 20 6 6 5
Garden Minestrone Soup Lunch / Soups & Chili Large 140 2.5 0.5 0 0 820 28 8 9 6
Tomato Parmesan Soup Lunch / Soups & Chili Regular 150 7 4 0.3 15 740 17 3 6 5
Tomato Parmesan Soup Lunch / Soups & Chili Large 210 10 5 0.4 20 1040 24 4 9 7
Potato Bacon Soup Lunch / Soups & Chili Regular 220 11 6 0.3 35 820 25 2 5 6
Potato Bacon Soup Lunch / Soups & Chili Large 310 15 8 0.4 50 1150 35 2 6 9
Clam Chowder Lunch / Soups & Chili Regular 150 5 2 0.1 15 750 20 1 5 7
Clam Chowder Lunch / Soups & Chili Large 210 7 3 0.2 20 1050 27 2 6 10
Chili Lunch / Soups & Chili Regular 310 16 6 1 55 910 22 4 7 19
Chili Lunch / Soups & Chili Large 430 22 9 1 75 1270 31 6 10 27
Potato Wedges Lunch / Sides 170 7 1 0.2 0 520 26 2 0 2
Soup Bun Lunch / Sides 210 4.5 0.5 0.1 0 400 37 1 1 6

Data: Tim Hortons Nutrition Guide, Canadian Edition (July 2026). Values are for standard recipes and can vary by location and customization.

How to read the nutrition table

Each row is one item in one size. Most drinks come in several sizes, and each size gets its own row because the numbers change as the cup gets bigger. Most food items come in a single size, so they have a single row. When you see a calorie figure quoted somewhere with no size attached, it is often the smallest size, so check the row that matches what you actually order.

The columns are the same ones used on Canadian labels. Calories come first. Next is fat, split into total fat, saturated fat and trans fat. Then cholesterol and sodium, both in milligrams. Carbs are split into fibre and sugar, and protein closes the row. On Canadian labels, the daily values used as a yardstick include 2,300 mg of sodium, 28 g of fibre and 100 g of total sugars. Protein has no daily value percentage on Canadian labels, so it is listed in grams only.

Every value in the table is for the standard recipe, made the standard way. Your order can land a little higher or lower if you change the milk, add a flavour shot, or ask for extra anything. Treat each row as the standard build of that item.

Lowest-calorie picks at Tim Hortons

The lightest items on the menu are the simplest ones. Unsweetened teas sit at zero, and a small black coffee is close behind.

ItemSizeCalories
Bagged Tean/a0
Steeped Tean/a0
Original Blend CoffeeSmall3
Dark Roast CoffeeSmall3
Decaf CoffeeSmall3

The same three coffees in a medium are 4 calories each, so going up a size costs almost nothing when the coffee is black. What changes the number is what goes into the cup. If you want something sweet and still small, a Birthday Cake Timbit is 80 calories, which makes it one of the lighter treats in the bakery case.

High-protein picks

Protein at Tims lives mostly in the lunch case. These are the five highest-protein items in the guide.

ItemProteinCalories
Chicken Parmesan Flatbread Pizza48 g760
Supreme Stack Sandwich36 g620
Pepperoni Flatbread Pizza36 g750
Bacon Grilled Cheese Melt35 g650
Cilantro Lime Chicken Loaded Bowl34 g550

The Habanero Chicken Loaded Bowl ties at 34 g of protein and comes in a little lighter at 530 calories, so it is worth a look if you want the protein without the highest calorie count on the list. The flatbread pizzas carry the most protein, but as the next section shows, they also carry the most sodium.

Watch the sodium

Sodium is the column most people skip, and at Tims it is the one that adds up fastest. The top of the sodium table is all melts and flatbread pizzas.

ItemSodiumCalories
Bacon Grilled Cheese Melt1,920 mg650
Pepperoni Flatbread Pizza1,910 mg750
Chicken Parmesan Flatbread Pizza1,890 mg760

One Bacon Grilled Cheese Melt holds 1,920 mg of sodium, which is most of the 2,300 mg Canadian daily reference value in a single item. That does not make it off limits. It just means the rest of the day matters more after one. If sodium is something you track, read that column before you order, and balance a salty lunch with lighter picks around it. A plain bagel, for scale, has 380 mg.

Calories in the classics

These are the items Canadians order most, with the guide values for each.

ItemSizeCalories
Original Blend CoffeeSmall3
Original Blend CoffeeMedium4
Original Blend CoffeeLarge5
Original Blend CoffeeX Large5
Original Iced CappMedium330
Boston Cream Donutn/a240
Birthday Cake Timbitn/a80
Plain Bageln/a290

The medium Original Iced Capp is 330 calories, with 260 in a small and 430 in a large. Its sugar is worth knowing: a medium carries 42 g of sugar, per the official guide. The Boston Cream Donut is 240 calories with 16 g of sugar. The Plain Bagel is 290 calories and 62 g of carbs, and that is the bagel on its own, before cream cheese or butter.

A note on allergens

This page covers nutrition only. Allergen details are published by Tim Hortons alongside the nutrition data, and they change when recipes change. If you have an allergy, check the official nutrition and allergens page before you order, and ask at the counter if anything is unclear. Do not rely on any third-party table, including this one, for allergen decisions.

FAQs

A black Original Blend coffee is 3 calories in a small, 4 in a medium, 5 in a large and 5 in an extra large. A small Dark Roast or Decaf is also 3 calories. Those numbers are for black coffee with nothing added. Cream, sugar and flavours are what move the number.

A Double Double has two creams and two sugars. The guide does not print a Double Double row, so we built it from the guide’s own numbers for the same size: the coffee, plus two cream additions, plus two sugar additions. That gives 143 calories for a small, 194 for a medium, 255 for a large and 305 for an extra large. A medium has 20 g of sugar. Set that beside the 4 calories in a black medium and you can see the cream and sugar do nearly all of it.

An Original Iced Capp is 260 calories in a small, 330 in a medium and 430 in a large. The medium also has 16 g of fat and 42 g of sugar. Flavoured versions run higher, and the table above lists each one by size.

Bagged Tea and Steeped Tea are the lowest at 0 calories each, with nothing added. Next are the small black coffees at 3 calories: Original Blend, Dark Roast and Decaf. If you want food rather than a drink, a single Birthday Cake Timbit at 80 calories is one of the lightest picks on the menu.

The Sugar Loop Donut, at 200 calories and 8 g of sugar. Donuts in the guide run from 200 up to 360 calories, so the Sugar Loop sits at the light end, with the Chocolate Dip, Maple Dip and Strawberry Dip donuts next at 220 calories each.

That depends on what you are measuring, but by the numbers the lightest items are unsweetened tea at 0 calories and black coffee at 3 to 5 calories, both with no sugar at all. Past the drinks, the answer turns into trade-offs between calories, protein, fibre and sodium, and the table above lets you sort by whichever one matters to you.

The Chicken Parmesan Flatbread Pizza, at 760 calories. It also has the most protein on the menu at 48 g, along with 1,890 mg of sodium. The Pepperoni Flatbread Pizza is close behind at 750 calories. Those are single items a person would actually order, not catering packs.

Muffins, by a clear margin. Every muffin in the guide sits between 340 and 420 calories, with the Chocolate Chip Muffin at the top. Donuts run from 200 to 360 calories. Even the lightest muffin, the Banana Pecan at 340 calories, is higher than most of the donuts on the menu.

Start with the sodium column, since the biggest loads are the melts and flatbread pizzas at 1,890 to 1,920 mg each, close to a full day’s 2,300 mg reference value. Swapping one of those for a lower item helps more than small tweaks elsewhere. A Plain Bagel has 380 mg, and the drinks are lower still, so a lighter pairing keeps the meal in a better range.

The guide is one national set of numbers for Canada, built on standard recipes, so the listed value for your item is the same wherever you read it. A real cup can vary a little, since drinks are made by hand and customizations change the build. Treat the table value as the standard version of your order.

Planning a full order? Add the items up first in our Nutrition Calculator and see the meal total before you get to the counter. Still deciding where to go? Find a store with Tim Hortons Locations.