Tim Hortons healthy options are not a separate menu. They are the light end of the regular one, and this page finds them the plain way: every item on the Canadian menu was ranked by the figures in the official Tim Hortons Nutrition Guide, Canadian Edition, July 2026, and the lightest picks in each part of the day are listed below with their real numbers. Teas sit at 0 calories. Two soups sit at 100. A full breakfast sandwich with 14 grams of protein sits at 270. The same guide also shows where a light order stops being light, and this page prints those numbers too, because a Medium Vanilla Iced Capp carries more sugar than three donuts.
Two rules govern every table here. First, like is compared with like: drinks are compared at Medium, the middle size the guide prints for each drink, soups are compared at Regular, and food items are compared at the single serving the guide lists for them. Second, the guide’s figures are the only figures. There is no healthy score and no star rating, because Tim Hortons does not publish one. What it publishes is calories, protein, sugar and sodium for 346 items, and that is enough to order well. Prices are not printed on this page at all; the guide carries none, and the Prices page holds the site’s checked prices.
Healthy options at a glance
- Lightest drinks on the menu: Bagged Tea and Steeped Tea, 0 calories, 0 g sugar, 0 mg sodium
- Lightest flavoured drink: Strawberry Watermelon Sparkling Quencher, Medium, 60 calories
- Lightest breakfast item: Hash Brown, 120 calories
- Best light protein at breakfast: Spinach & Egg White Omelette Bites, 130 calories and 14 g protein
- Lightest lunch items: Cream of Broccoli and Garden Minestrone soups, Regular, 100 calories each
- Lightest bakery item: Timbits at 50 calories a piece, three flavours
- Highest protein on the menu: Chicken Parmesan Flatbread Pizza, 48 g, at 760 calories and 1,890 mg sodium
- Biggest sugar watch-out: a Medium Vanilla Iced Capp, 76 g of sugar, 76% of the 100 g daily value
- Biggest sodium watch-out: the Bacon Grilled Cheese Melt, 1,920 mg, about 83% of the 2,300 mg daily value
The lightest drinks
Tea is the lightest drink at Tim Hortons, full stop. The guide lists Bagged Tea and Steeped Tea at 0 for every field it prints: 0 calories, 0 g fat, 0 mg sodium, 0 g sugar, 0 g protein. Black coffee is next. A Medium Original Blend, Dark Roast or Decaf, taken black, is 4 calories with 0 g sugar and 0 mg sodium. Everything after that is a flavoured drink, and the table below compares them all at Medium, so the size never does the work.
| Item (Medium, unless noted) | Calories | Protein | Sugar | Sodium |
|---|---|---|---|---|
| Bagged Tea or Steeped Tea (guide lists no size split) | 0 | 0 g | 0 g | 0 mg |
| Original Blend, Dark Roast or Decaf Coffee, black | 4 | 0 g | 0 g | 0 mg |
| Strawberry Watermelon Sparkling Quencher | 60 | 0 g | 12 g | 15 mg |
| Peach Sparkling Quencher | 70 | 0 g | 16 g | 10 mg |
| Cappuccino | 120 | 8 g | 11 g | 95 mg |
| Unsweetened Iced Latte | 120 | 8 g | 11 g | 100 mg |
One naming trap is worth flagging. The guide also lists a Strawberry Watermelon Frozen Quencher at 340 calories and 60 g of sugar in a Medium, and a Peach Frozen Quencher at 350 calories and 64 g. The light drinks in the table are the Sparkling Quenchers, so the word Sparkling matters when you order. The milk drinks at the bottom of the table earn their place differently: a Medium Cappuccino or Unsweetened Iced Latte is 120 calories, but it brings 8 g of protein with it, which no quencher does.
The lightest breakfast
Breakfast is where the light end is easiest to eat. The Hash Brown is the lightest item on the breakfast board at 120 calories, and the Spinach & Egg White Omelette Bites are the pick of the whole page: 130 calories, 6 g of fat and 14 g of protein, the most protein per calorie of any food item in the guide. The Yogurt Parfait is the lowest sodium breakfast item at 115 mg, though its 25 g of sugar is the trade. The Egg & Cheese English Muffin is the lightest full breakfast sandwich, at 270 calories with the same 14 g of protein as the bites.
| Item | Calories | Protein | Sugar | Sodium |
|---|---|---|---|---|
| Hash Brown | 120 | 1 g | 1 g | 220 mg |
| Spinach & Egg White Omelette Bites | 130 | 14 g | 2 g | 420 mg |
| Yogurt Parfait | 250 | 8 g | 25 g | 115 mg |
| Egg & Cheese English Muffin | 270 | 14 g | 3 g | 500 mg |
The lightest lunch
Lunch starts with soup. A Regular Cream of Broccoli or Garden Minestrone is 100 calories, the lightest full item on the lunch board, and the Minestrone is the better of the two on paper: 1.5 g of fat against 3.5 g, 6 g of fibre, 0 mg of cholesterol and the lowest sodium of any Regular soup at 590 mg. The lightest lunch main is the Classic Chicken Wrap at 380 calories with 24 g of protein and the lowest sodium of any sandwich, wrap or bowl at 660 mg. The two sides close the table: the wedges are lighter, the bun is lower in sodium.
| Item | Calories | Protein | Sugar | Sodium |
|---|---|---|---|---|
| Garden Minestrone Soup, Regular | 100 | 5 g | 6 g | 590 mg |
| Cream of Broccoli Soup, Regular | 100 | 5 g | 6 g | 650 mg |
| Chicken Noodle Soup, Regular | 140 | 9 g | 2 g | 710 mg |
| Potato Wedges | 170 | 2 g | 0 g | 520 mg |
| Soup Bun | 210 | 6 g | 1 g | 400 mg |
| Chili, Regular | 310 | 19 g | 7 g | 910 mg |
| Classic Chicken Wrap | 380 | 24 g | 3 g | 660 mg |
The lightest bakery picks
The bakery case is where a small item beats a virtuous sounding one. A Timbit is the lightest baked item on the menu per piece, and three flavours sit at 50 calories: Honey Dip, Strawberry and Venetian Cream, each with 1 g of protein and only 25 to 40 mg of sodium. The lightest full donut is the Sugar Loop at 200 calories, ahead of the dip donuts at 220. A Plain Croissant is 260 calories with just 3 g of sugar, lower in sugar than any muffin in the case.
| Item (per piece) | Calories | Protein | Sugar | Sodium |
|---|---|---|---|---|
| Honey Dip Timbit | 50 | 1 g | 5 g | 25 mg |
| Strawberry Timbit | 50 | 1 g | 4 g | 30 mg |
| Venetian Cream Timbit | 50 | 1 g | 3 g | 40 mg |
| Sugar Loop Donut | 200 | 4 g | 8 g | 190 mg |
| Herb & Garlic Savoury Pastry | 240 | 6 g | 6 g | 470 mg |
| Plain Croissant | 260 | 6 g | 3 g | 240 mg |
| Protein Bagel | 280 | 20 g | 4 g | 590 mg |
Muffins are the bakery watch-out, and the guide is blunt about it. The lightest muffin on the menu, the Banana Pecan, is 340 calories, more than any donut, and it carries 790 mg of sodium, the highest sodium figure in the whole bakery case, alongside a genuinely useful 9 g of fibre. The Chocolate Chip Muffin runs 420 calories with 36 g of sugar, and the Double Chocolate Brownie carries the most sugar of any baked item at 39 g. If you want a sweet item, a donut is the lighter order than a muffin, on the guide’s own numbers.
The protein picks
Protein changes the order. The highest protein item on the whole menu is the Chicken Parmesan Flatbread Pizza at 48 g, but it costs 760 calories and 1,890 mg of sodium to get it, so it is a protein pick, not a light one. The honest middle ground sits in the chicken Loaded Bowls: the Habanero Chicken bowl gives 34 g of protein at 530 calories, the Cilantro Lime Chicken bowl the same 34 g at 550 calories with a little less sodium, 1,100 mg against 1,250 mg. The Protein Bagel BELT Sandwich is the breakfast protein pick at 33 g and 480 calories.
The protein drinks are the quiet win. A Medium Protein Latte is 170 calories with 20 g of protein and 9 g of sugar, and the Protein Iced Latte with Sugar Free Vanilla Syrup is 160 calories with 17 g of protein and 8 g of sugar. Add the bakery Protein Bagel, 280 calories and 20 g of protein on its own, and the Spinach & Egg White Omelette Bites at 14 g for 130 calories, and a high protein order at Tim Hortons does not have to be a heavy one.
Watch-outs: where sugar and sodium hide
Sugar hides in the frozen drinks. At Medium, a Vanilla Iced Capp carries 76 g of sugar, which is 76% of the 100 g daily value in one cup, and a Blackberry Yuzu Frozen Quencher matches it at 76 g. The Caramel Toffee Iced Capp and the Orange Tangerine Frozen Quencher sit at 74 g, the Mocha Iced Capp at 72 g and a Strawberry Frozen Lemonade at 71 g. The hot drinks are milder but not mild: a Medium White Hot Chocolate is 330 calories with 45 g of sugar and, at 310 mg, the highest sodium of any Medium drink in the guide. Even the plain Original Iced Capp, at Medium, is 330 calories with 42 g of sugar. Against all of that, the guide’s sugar free vanilla syrup addition sits at 5 calories and 0 g of sugar, which is why the protein lattes above hold their sugar down.
Sodium hides in the melts and the flatbreads. The Bacon Grilled Cheese Melt is 1,920 mg, about 83% of the 2,300 mg daily value in a single sandwich. The Pepperoni Flatbread Pizza is 1,910 mg and the Chicken Parmesan 1,890 mg, the Supreme Stack Sandwich 1,670 mg, the Simply Cheese Flatbread Pizza 1,590 mg and the plain Grilled Cheese Melt 1,550 mg. Size does the same work in the soup pot: a Large Chili reaches 1,270 mg and a Large Potato Bacon Soup 1,150 mg, against 910 mg and 820 mg in a Regular. If sodium is your number, the gentle end of the menu is the Yogurt Parfait at 115 mg, the Soup Bun at 400 mg, the wedges at 520 mg and a Regular Garden Minestrone at 590 mg.
Three light orders to copy
Each order below is summed from the guide rows above, calorie by calorie, so the totals are the guide’s own arithmetic.
A light breakfast, 134 calories. Spinach & Egg White Omelette Bites with a Medium Original Blend coffee, black. The total is 134 calories, 14 g of protein, 420 mg of sodium and 2 g of sugar. It is the lightest breakfast on this page that still eats like breakfast.
A light lunch, 270 calories. A Regular Garden Minestrone with Potato Wedges. The total is 270 calories, 7 g of protein, 8 g of fibre, 6 g of sugar and 1,110 mg of sodium. The soup does the light work; the sodium is the honest cost of the pairing. Swapping the wedges for the Soup Bun (210 calories, 400 mg sodium) cuts the sodium to 990 mg, at 310 calories for the order.
A protein order, 300 calories. A Medium Protein Latte with the Spinach & Egg White Omelette Bites. The total is 300 calories, 34 g of protein, 500 mg of sodium and 11 g of sugar. Thirty four grams of protein at 300 calories is the best protein return on this page.
Check any order yourself
Every figure on this page comes from the full guide table on the Nutrition Facts page, all 346 items with fat, sodium, carbs, fibre, sugar and protein. To total a whole order before you place it, the Nutrition Calculator adds items up as you build the meal. If an allergy drives your choices rather than calories, the Allergens page carries the official allergen guide for every item. And the whole menu, light end and heavy end together, sits on one page at the Full Menu.