Tim Hortons Low Calorie Options (2026) - Complete Menu Guide
Every item under 300 calories on the Tim Hortons menu, organized by category with exact calorie counts, protein, macros, and the ordering hacks that actually make a difference.
Quick Answer
The lowest calorie item at Tim Hortons is Steeped Tea at 0 calories. For food, the Hashbrown is the lightest at 120 calories. You can build a complete meal under 300 calories by pairing Omelette Bites (210 cal, 15g protein) with a Black Coffee (3 cal) for just 213 total calories.
Zero and Near-Zero Calorie Drinks
Tim Hortons has a surprisingly large selection of drinks with zero or nearly zero calories. Every tea, black coffee, and Americano on the menu is essentially calorie-free when ordered without cream, sugar, or flavour shots.
| Item | Calories | Size | Price |
|---|---|---|---|
| Steeped Tea | 0 cal | S / M / L / XL | $1.99 - $2.79 |
| Specialty Teas (Earl Grey, Green, Peppermint, etc.) | 0 cal | S / M / L / XL | $1.99 - $2.79 |
| Black Iced Steeped Tea | 0 cal | S / M / L | $2.49 - $3.19 |
| Black Cold Brew | 0 cal | S / M / L | $2.69 - $3.49 |
| Black Iced Coffee | 0 cal | S / M / L | $2.49 - $3.19 |
| Iced Americano | 0 cal | Regular | $4.29 |
| Diet Coke (Fountain) | 1 cal | S / M / L | $1.99 - $2.99 |
| Espresso | 3 cal | Single / Double | $1.59 / $2.19 |
| Americano | 3 - 5 cal | S / M / L | $2.49 - $3.49 |
| Original Blend Coffee (Black) | 3 - 5 cal | S / M / L / XL | $1.59 - $2.31 |
| Dark Roast Coffee (Black) | 3 - 5 cal | S / M / L / XL | $1.59 - $2.31 |
| Zero Sugar Sparkling Quencher | 5 - 10 cal | S / M | $2.79 - $3.29 |
| smartwater | 0 cal | Bottle | $2.99 |
Pro Tip
Every hot or iced tea at Tim Hortons is 0 calories. That is 12 or more tea varieties you can drink guilt-free, from Earl Grey to Tropical Green Tea. Even adding a lemon wedge keeps it at zero.
Low Calorie Hot Drinks (Under 200 Calories)
Once you move beyond black coffee and tea, the calorie counts start climbing. But there are still plenty of hot drink options that stay well under 200 calories, especially in smaller sizes. The key is choosing milk-based drinks over cream-based ones.
| Item | Calories | Protein | Size | Price |
|---|---|---|---|---|
| Cappuccino | 80 cal | 5.2g | Small | $3.19 |
| Latte | 90 cal | 6.2g | Small | $3.19 |
| Coffee Mocha | 90 cal | - | Small | $2.49 |
| Matcha Latte | 100 cal | 7g | Small | $3.49 |
| Protein Latte | 110 cal | 12.9g | Small | $4.19 |
| London Fog | 110 cal | - | Small | $3.29 |
| Cappuccino | 120 cal | 7.8g | Medium | $3.69 |
| Brown Sugar Cream Coffee | 130 cal | - | Small | $2.49 |
| Latte | 140 cal | 9.6g | Medium | $3.69 |
| Biscoff Latte | 146 cal | - | Regular | $3.99 |
| Chai Latte | 150 cal | 7g | Small | $3.29 |
| Matcha Latte | 150 cal | 10g | Medium | $3.99 |
| Protein Latte | 170 cal | 20g | Medium | $4.69 |
| Latte | 190 cal | 13g | Large | $4.19 |
Order This, Not That
Skip
French Vanilla (Small)
260 cal, 39g sugar
Choose Instead
Cappuccino (Small)
80 cal, 5.2g protein
Save 180 calories and 33g of sugar
Modifier Math
Swap cream for 2% milk in your coffee to save about 50 calories and 6g of fat per dairy shot. Going from a Double Double to a regular coffee with 2% milk saves over 100 calories. Ask for sugar-free vanilla syrup to cut even more.
Low Calorie Cold Drinks (Under 200 Calories)
Cold drinks at Tim Hortons range from 0 calories (black cold brew) to over 500 calories (large Iced Capp with whip). The difference is enormous, and knowing which ones to choose can save you hundreds of calories without sacrificing flavour.
| Item | Calories | Protein | Size | Price |
|---|---|---|---|---|
| Black Cold Brew | 0 cal | - | S / M / L | $2.69 - $3.49 |
| Iced Matcha | 87 cal | 6g | Regular | $4.29 |
| Unsweetened Iced Latte | 90 cal | 6g | Small | $3.19 |
| Raspberry Mojito Protein Quencher | 100 cal | 11g | Small | $3.49 |
| Strawberry Watermelon Sparkling | 40 cal | - | Small | $2.79 |
| Peach Sparkling Quencher | 50 cal | - | Small | $2.79 |
| Classic Lemonade Quencher | 90 cal | - | Small | $2.49 |
| Unsweetened Iced Latte | 120 cal | 9g | Medium | $3.69 |
| Vanilla Cream Cold Brew | 120 cal | - | Small | $3.19 |
| Original Iced Coffee | 120 cal | - | Small | $2.49 |
| Raspberry Mojito Protein Quencher | 120 cal | 14g | Medium | $3.99 |
| Protein Iced Latte (SF Vanilla) | 119 cal | 12g | Regular | $4.29 |
| Unsweetened Iced Latte | 140 cal | 10g | Large | $4.19 |
| Raspberry Mojito Protein Quencher | 150 cal | 17g | Large | $4.49 |
| Original Iced Latte | 150 cal | 6g | Small | $3.19 |
Order This, Not That
Skip
Iced Capp (Medium)
360 cal, 47g sugar
Choose Instead
Black Cold Brew + splash of cream
~30 cal, 0g sugar
Save 330 calories and 47g of sugar
Calorie Trap Warning
The Iced Capp is Tim Hortons' biggest calorie trap. A Medium has 360 calories, which is more than a Chocolate Dip Donut. A Large Iced Capp with chocolate milk is 500+ calories. Swap to a Cold Brew or Unsweetened Iced Latte for the caffeine without the sugar bomb.
Low Calorie Breakfast (Under 300 Calories)
Tim Hortons breakfast can range from 120 calories (a simple hashbrown) to over 600 calories (a Supreme Stack sandwich). The low-calorie options below let you eat a real breakfast without blowing your calorie budget for the day.
Top Low-Cal Breakfast Picks
| Item | Calories | Protein | Price |
|---|---|---|---|
| Hashbrown | 120 cal | - | $2.19 |
| White Cheddar Hashbrown | 120 cal | 1g | $2.89 |
| Scrambled Egg Farmer's Wrap | 182 cal | 5g | $5.79 |
| Simply Sausage Sandwich | 202 cal | 5.4g | $3.49 |
| Spinach & Egg White Omelette Bites | 210 cal | 15g | $4.19 |
| Maple Brown Butter Scrambled Egg Wrap | 210 cal | 5.3g | $5.99 |
| Scrambled Egg Loaded Box | 231 cal | 7.8g | $7.99 |
| Vanilla Greek Yogurt Parfait | 250 cal | 8g | $3.79 |
| Scrambled Egg Loaded Croissant | 263 cal | 5.6g | $5.69 |
Best Pick
Spinach and Egg White Omelette Bites deliver 15g of protein for only 210 calories, which is the best macro ratio on the breakfast menu. Pair with a black coffee (3 cal) for a 213-calorie breakfast with 15g protein.
Low Calorie Lunch and Dinner (Under 300 Calories)
Finding low-calorie lunch options at Tim Hortons takes a bit more strategy, since most sandwiches and wraps start at 400+ calories. But there are a handful of items that come in well under 300 calories while still being satisfying.
Top Low-Cal Lunch Picks
| Item | Calories | Protein | Price |
|---|---|---|---|
| Potato Wedges | 160 cal | - | $4.99 |
| Chili | 165 cal | 16.5g | $3.99 |
| Bacon Everything Flatbread Pizza | 275 cal | - | $6.99 |
| Bacon Grilled Cheese Melt | 284 cal | 25.2g | $6.99 |
| Crispy Chicken Craveable | 297 cal | - | $6.99 |
Value Pick
Tim Hortons Chiliis a dieter's secret weapon: 165 calories, 16.5g protein, and only \$3.99. It is the best calorie-to-protein ratio on the lunch menu and one of the most filling options you can order.
Lowest Calorie Baked Goods
Tim Hortons baked goods are where calorie counting gets tricky. Muffins look healthy but are calorie bombs. Donuts seem indulgent but many are under 250 calories. Here is how the numbers actually break down.
Timbits (50 - 90 Calories Each)
| Timbit | Calories | Price |
|---|---|---|
| Honey Dip Timbit | 50 cal | $0.49 |
| Blueberry Cheesecake Filled | 50 cal | $0.49 |
| Powdered Strawberry Filled | 50 cal | $0.49 |
| Old Fashioned Plain | 60 cal | $0.49 |
| Chocolate Glazed | 80 cal | $0.49 |
| Birthday Cake | 80 cal | $0.49 |
| Sour Cream Glazed | 90 cal | $0.49 |
Donuts, Pastries and Cookies (Under 300 Calories)
| Item | Calories | Price |
|---|---|---|
| Sugar Loop Donut | 200 cal | $1.99 |
| Custard Tart | 210 cal | $2.49 |
| Chocolate Dip Donut | 220 cal | $1.79 |
| Maple Dip Donut | 220 cal | $1.79 |
| Four Cheese Twist | 220 cal | $2.99 |
| Boston Cream Donut | 240 cal | $1.79 |
| Honey Dip Donut | 250 cal | $1.79 |
| Plain Croissant | 260 cal | $2.69 |
| Peanut Butter Cookie | 278 cal | $1.99 |
| Old Fashioned Plain Donut | 280 cal | $1.79 |
| Oatmeal Raisin Cookie | 290 cal | $1.49 |
| Plain Bagel | 290 cal | $2.49 |
Myth Buster
Myth: Muffins are healthier than donuts. Reality: A Blueberry Muffin has 340 calories and 30g of sugar, while a Honey Dip Donut is only 250 calories. A Chocolate Chip Muffin is 420 calories. The "healthy" choice is actually the worse one. If you want a treat, pick a donut.
High Protein, Low Calorie Champions
If you are watching calories but also want to keep protein high for muscle retention or satiety, these items deliver the most grams of protein per 100 calories. This metric, called protein density, shows you which items give the best nutritional return.
| Item | Calories | Protein | Protein per 100 cal | Price |
|---|---|---|---|---|
| Protein Latte (Hot, Medium) | 170 cal | 20g | 11.8g | $4.69 |
| Raspberry Mojito Protein Quencher (Large) | 150 cal | 17g | 11.3g | $4.49 |
| Chili | 165 cal | 16.5g | 10.0g | $3.99 |
| Bacon Grilled Cheese Melt | 284 cal | 25.2g | 8.9g | $6.99 |
| Bottled 2% Milk | 120 cal | 9g | 7.5g | $2.99 |
| Omelette Bites (Spinach & Egg White) | 210 cal | 15g | 7.1g | $4.19 |
| Latte (Hot, Large) | 190 cal | 13g | 6.8g | $4.19 |
For a deeper dive into high-protein options including items over 300 calories, see our complete Tim Hortons high protein guide.
Complete Meals Under Calorie Caps
Most people order a drink and a food item together. These ready-to-order meal combos stay under strict calorie budgets so you can walk up to the counter or drive-thru and order with confidence.
Use our Tim Hortons nutrition calculator to build your own custom meal combos and see the total calories, protein, carbs, and fat.
Keto and Low Carb Guide
Tim Hortons is not the most keto-friendly restaurant, since most items involve bread, buns, or bagels. But there are ways to make it work if you know what to order and how to customize.
| Item | Net Carbs | Protein | Calories |
|---|---|---|---|
| Black Coffee / Tea / Americano | 0g | 0g | 0 - 5 cal |
| Espresso (Single or Double) | 0g | 0g | 3 - 5 cal |
| Bacon & Cheese Omelette Bites | ~3g | 15g | 210 cal |
| Chili | ~15g | 16.5g | 165 cal |
| Bacon (side) | ~0g | ~5g | ~60 cal |
Drive-Thru Ordering Script
At the drive-thru, say: "Can I get the breakfast sandwich in a container without the bun?" Most Tim Hortons locations will accommodate this request. You get the egg, cheese, and bacon or sausage without the extra 200+ calories from the bread.
Important note: Tim Hortons does not officially offer a "keto menu." The items above are the closest options based on their published nutritional data. Always double-check the full nutrition facts before ordering, as sauces and customizations can add hidden carbs.
Frequently Asked Questions
What is the lowest calorie thing at Tim Hortons?
The lowest calorie item is Steeped Tea at 0 calories. For food, the Hashbrown is the lightest at 120 calories. Among donuts, the Honey Dip Timbit is only 50 calories.
What drink has the least calories at Tim Hortons?
Black Steeped Tea, Black Cold Brew, Black Iced Coffee, and Iced Americano all have 0 calories. A single Espresso Shot has only 3 calories. Even a small Americano is just 3 calories.
What is the lowest calorie donut at Tim Hortons?
The lowest calorie full-sized donut is the Sugar Loop Donut at 200 calories. The Chocolate Dip and Maple Dip are tied at 220 calories. For the absolute lowest, a single Honey Dip Timbit is only 50 calories.
Can you eat Tim Hortons on a diet or weight loss journey?
Yes. Tim Hortons has dozens of options under 200 calories, including all black coffees and teas (0 cal), Hashbrown (120 cal), Omelette Bites (210 cal), and Chili (165 cal). You can build a complete meal under 300 calories.
What is the healthiest breakfast sandwich at Tim Hortons?
The Spinach and Egg White Omelette Bites are the healthiest breakfast option at 210 calories with 15g protein. For a traditional sandwich, the Scrambled Egg Farmer's Wrap at 182 calories is the lightest.
Are Tim Hortons muffins healthier than donuts?
No. Most Tim Hortons muffins have 340 to 420 calories and 30g or more of sugar, while many donuts are only 200 to 250 calories. A Blueberry Muffin (340 cal) has more calories and sugar than a Honey Dip Donut (250 cal).
How do I order a low-calorie iced coffee at Tim Hortons?
Order a Black Iced Coffee (0 cal) or an Unsweetened Iced Latte (90 cal small). The key is to skip the standard cane sugar syrup base. Ask for no base or without cane sugar syrup. Add a splash of 2% milk instead of cream.
Does Tim Hortons have sugar-free syrup?
Yes, Tim Hortons offers Sugar-Free Vanilla Syrup. You can add it to any coffee, latte, or espresso drink. The Protein Latte with Sugar-Free Vanilla is a popular low-calorie option at 110 cal with 12.9g protein.
What can I order at Tim Hortons under 300 calories?
Many options: Hashbrown (120 cal), Omelette Bites (210 cal), Yogurt Parfait (250 cal), Chili (165 cal), Potato Wedges (160 cal), Bacon Everything Flatbread Pizza (275 cal), any black coffee or tea (0 to 5 cal), and most Timbits (50 to 90 cal each).
Is Tim Hortons chili actually healthy?
Tim Hortons Chili is one of the healthiest items on the menu at 165 calories with 16.5g of protein for only $3.99. It has a strong protein-to-calorie ratio and is one of the most filling low-calorie options available.
Can you order keto at Tim Hortons?
Your options are limited but possible. Stick to black coffee or tea (0 carbs), Espresso or Americano (0 carbs), and ask for breakfast items in a container without the bun. Bacon and Cheese Omelette Bites have about 3g net carbs.
What is the highest protein, lowest calorie item at Tim Hortons?
The Protein Latte leads with 11.8g protein per 100 calories. A Medium has 20g protein for 170 calories. For food, Chili delivers 10g protein per 100 calories, with 16.5g protein for 165 calories.
How many calories in a Tim Hortons Double Double?
A Double Double (2 cream, 2 sugar) has 73 calories in a Small, 74 in a Medium, 75 in a Large, or 76 in an XL. By comparison, a black coffee has only 3 to 5 calories.
Is Tim Hortons Hashbrown baked or fried?
Tim Hortons Hashbrowns are cooked in a vegetable oil blend of high oleic canola, sunflower, and soybean oil. At 120 calories with 6g of fat, they are one of the lightest breakfast items on the menu.
What are the best Tim Hortons items for weight loss?
Focus on zero-calorie drinks (all teas, black coffee), Omelette Bites (210 cal, 15g protein), Chili (165 cal, 16.5g protein), Hashbrowns (120 cal), and Yogurt Parfait (250 cal, 8g protein). Avoid Iced Capps, French Vanilla, muffins, and croissant sandwiches.
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About This Guide
This guide is researched and maintained by the editorial team at TimsMenu.ca, Canada's most comprehensive independent resource for Tim Hortons menu data, nutrition facts, and pricing. We are not affiliated with Tim Hortons or Restaurant Brands International.
All nutrition data is sourced directly from the official Tim Hortons Canada nutrition information and verified against in-store menu boards. Calorie counts, protein values, and pricing are cross-referenced with our live menu database and updated monthly to reflect menu changes across Canada.
Disclaimer: This guide is for informational purposes only and does not constitute medical or dietary advice. Individual nutritional needs vary. Consult a registered dietitian or healthcare professional before making significant dietary changes. Menu availability and nutrition values may vary by location.