We all love the convenience of grabbing a quick meal or drink on the go, but not all menu items are created equal. Some can support your health and energy, while others can sneak in a whole day’s worth of sugar, sodium, or fat in a single sitting. 😱
Ever wonder what a nutritionist would (and would never) order from Tim Hortons? The truth is, there are definitely some menu items I’d happily grab in a pinch, and others I would never recommend touching unless it’s a rare treat.
The best part: eating at Tim’s doesn’t have to be off-limits. Here’s a breakdown of the best and worst drinks, breakfasts, lunches, and treats, with some easy swaps for making smarter choices on the go.
1. Best & worst Drink
Best: Regular Brewed Coffee or Tea
Calories: 0–50 | Sugar: 0 g | Fat: 0–2 g
Plain coffee or tea has almost no calories and is packed with antioxidants. It’s actually good for you!
Pro Tip: Drink it black or with a splash of milk instead of cream. If you need sugar, stick to one. For comparison: A large double-double has 270 calories, 14 grams of fat, and 30 grams of sugar (still better than the fancy specialty drinks… but not by much).
👉 Remember: the daily sugar limit is 25 g for women and 36 g for men.
Worst: Iced Capps
Calories: 501 | Sugar: 66 g | Fat: 18 g
And the worst one goes to the Oreo Iced Capp at 720 calories, 89 grams of sugar, and 34 grams of fat. It’s my professional nutritionist opinion that you shouldn’t drink Oreo’s.
Pro Tip: If you must have an Iced Capp, order a smaller size, swap cream for 2% milk, ask for half-sweet, and skip the whipped cream/toppings.
2. Best & Worst breakfast
Best: Spinach & Egg White Omelette Bites
Calories: 130 | Protein: 13 g | Fat: 4 g
These are low-calorie, high-protein, and satisfying. Two packs make a balanced, filling breakfast, or one pack can serve as a snack.
Worst: Farmer’s Breakfast Wrap
Calories: ~700 | Sodium: 1,300+ mg | High saturated fat | Low fiber
This wrap packs nearly a day’s worth of sodium in one meal.
Pro Tip: If you’re craving a breakfast sandwich, choose the Egg & Cheese on an English Muffin and ask for real cheddar. It has about half the calories and sodium compared to the Farmer’s Wrap.
3. best & worst lunch
Best: Chili
Calories: 310–430 | Protein: 19–27 g | Fibre: Yes!
Made with kidney beans, veggies, and beef, chili is nutrient-dense, filling, and balanced. It’s higher in calories than the soups but has the protein and fibre to keep you full.
Worst: Hat Trick Flatbread Pizza
Calories: 930 | Fat: 52 g | Sodium: 2,390 mg
The highest amount of calories on the menu and a whopping 2,390 mg of sodium, which is more sodium than you should eat in a whole day!
4. bEst & worst treat
Best: Greek Yogurt Parfait with Berries
Calories: 250 | Protein: 8 g | Fibre: 3 g
A sweet option with protein and some nutrients.
Pro Tip: If you really want a donut (it is Tim Hortons, after all), stick to 1–2 Timbits. (4–5 timbits = 1 donut, so don’t grab a dozen unless you’re sharing!)
Worst: Tie – Chocolate Chip Muffin & Double Chocolate Brownie
Calories: 400+ | Fat: 20 g | Sugar: 39 g
Fun fact: Muffins are often worse than donuts. Many have double the sugar with the same or more calories!
A Nutritionist's day at tim hortons
If I forgot my breakfast and lunch at home and had to eat at Tim Hortons, here’s what I’d recommend ordering:
-Drink: Brewed coffee or tea, black or with a splash of milk. Low in calories, rich in antioxidants, and keeps the sugar crash away.
-Breakfast: Spinach & Egg White Omelette Bites (2 packs). High in protein, low in calories, and a balanced start to the day.
-Lunch: Chili with a side garden salad. The protein and fibre in the chili make it filling, while the salad adds extra vegetables and nutrients.
-Treat or Snack: Greek Yogurt Parfait with Berries. Sweet enough to feel like a dessert but comes with protein and fibre.
Daily Totals (Nutritionist’s Picks)
Calories: ~915
Fat: ~33 g
Sugar: ~36 g
Sodium: ~1,825 mg
Protein: ~56 g
Compared to a “worst day” of ordering (e.g., Large Iced Capp + Farmer’s Wrap + Flatbread Pizza + Muffin), which can easily hit 2,800+ calories, 120 g fat, 160 g sugar, and over 4,000 mg sodium, the nutritionist-approved choices save more than 1,800 calories, 80 g fat, and a whole day’s worth of sugar and sodium…and you haven’t even had dinner yet!
Remember the 3 P's of eating out
When in doubt, stick to the 3 P’s: Portion, Protein, and Personalize to make healthier choices when eating out:
1. Portion → Order the smallest size you can. Downsizing your drink or meal can cut hundreds of calories, fat, and sugar.
2. Protein → Choose items with protein to keep you full and help stabilize blood sugar. (Think eggs, chili, or chicken.)
3. Personalize → Don’t be shy to ask for swaps: real cheese instead of processed, sauce on the side, or half-sweet for drinks. Small changes add up!
You don’t have to avoid eating out, you just need to know what to order (and what to skip). With a few smart swaps, you can still enjoy Canada’s coffee shop while keeping your energy (and your nutrition) in check.
*For some at-home options, check out our post on Healthy Iced Coffee Recipes!
