When it comes to iconic Canadian cuisine, maple syrup and poutine may come to mind. But no fast food chain is as synonymous with Canada as Tim Hortons.
Once known for coffee and doughnuts, the chain has grown rapidly since it opened its first storefront in Hamilton, Ont., in 1964. Now, Tim Hortons is a global brand with more than 5,800 locations worldwide — it’s currently available in 19 countries, including Mexico, Thailand and the Philippines.
The chain has also expanded its offerings well beyond the morning staples of danishes and teas, introducing new menu items such as flatbread pizzas, loaded rice and quinoa bowls. Recently, it even brought out steak sandwiches with bacon and peppercorn sauce.
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Given Tim Hortons’ popularity with Canadians and increasingly varied menu options, Yahoo Canada asked a dietitian to weigh in on which menu items they’d recommend, and which ones they suggest skipping.
What to know about fast food — and how to order healthy at Tim Hortons
“Like most fast food restaurants, the majority of Tim Hortons menu items are not the healthiest,” said Tammy Lomond, a registered dietitian at JM Nutrition. “Many are high in calories, unhealthy fats, sodium and/or sugar.”
However, like most fast food restaurants, healthier options can be found when you know what to look for. When it comes to fast food generally, Lomond advised diners avoid super-sizing, opting for small portions instead. She said to look for items that are grilled or baked rather than fried, and to choose a side salad instead of fries, if possible.
Lomond also suggested people watch out for high-calorie add-ons, like creamy sauces, bacon, cheese or gravy, which can sneakily increase sodium and fat content. Instead of sugary drinks, choose water. By reading the menu and checking the nutritional information, diners can make informed choices and choose items lower in sugar, sodium and saturated and trans fats.
“Personally, I don’t eat or drink at Tims or any fast food restaurants on a regular basis. Just a few times a year, as needed, when travelling,” Lomond said. “Even then, I often bring my own food and drinks when possible. I prefer to prepare food and coffee at home, where I have more control over what’s in it and its nutritional value. Plus, it’s more cost-efficient.”
Read on to see what Lomond would skip or try at Tim Hortons, based on available nutrition information.
4 things a dietitian would order at Tim Hortons
Black coffee and tea
The healthiest drink options at Tim Hortons are water, black coffee and bagged or steeped tea, said Lomond. When it comes to original roast, dark roast or decaf coffees, Lomond suggested drinking them black, or with one to two milk rather than cream. “If you need a little sweetener, try to stick to one sugar,” she added.
FYI: At Tim Hortons, a medium double-double (coffee with two creams and two sugars) is around 200 calories and 21 grams of sugar, according to the company’s nutrition guide.
Other beverages, which incorporate pre-made elements, are typically more excessive in calories, unhealthy fats or sugar, Lomond said. “If you really want a specialty beverage, choose a small cappuccino or latte.”
If you’re ordering coffee or tea, a dietitian recommends drinking it black, or adding milk instead of cream. (Photo via The Canadian Press/Chris Young)
For iced drinks, a small, unsweetened iced latte (90 calories and nine grams of sugar) could be a better option than an Iced Capp. You could also opt for a Pineapple Dragon Fruit Quencher or Strawberry Watermelon Quencher: “These are the lowest in calories, unhealthy fats and/or sugar,” Lomond explained.
Egg and Cheese English Muffin
“For breakfast sandwiches, choose an English muffin over a biscuit or bagel,” Lomond said. “Biscuits are high in unhealthy fats, and bagels have double the carbohydrates — about the amount of carbs in four slices of bread.”
Lomond pointed out the Egg and Cheese English Muffin sandwich has the lowest calories and sodium among breakfast sandwiches, clocking in at 270 calories and 500 mg of sodium.
Crispy Chicken Craveable
While this option has the least amount of unhealthy fats among sandwiches, it is high in sodium, coming in at 960 mg. If you’re watching sodium intake, Lomond suggested the Classic Chicken Wrap instead. This option is low in unhealthy fats and lower in sodium than other sandwiches and wraps at 660 mg. (By the way, the Turkey Bacon Club, my go-to, has a shocking 1,440 mg of sodium. News to me!)
Garden Minestrone Soup
Some of the soups at Tims are reasonably healthy, said Lomond. She suggested the regular Garden Minestrone Soup (100 calories and 590 mg sodium) or the cream of broccoli (100 calories and 650 mg sodium).
“Chili is a fairly good option in terms of calories, fats and carbs, but it is high in sodium,” she noted. “Stick to the regular size. … Soups tend to be very high in sodium. If you’re watching sodium intake, avoid large orders of Tomato Parmesan, Spicy Thai, Potato Bacon and Clam Chowder.” (1040 mg, 1030 mg, 1150 mg, and 1270 mg of sodium, respectively.)
4 things a dietitian would skip at Tim Hortons
Hot chocolate
“Especially the large and extra-large sizes,” Lomond said. A large hot chocolate from Tim Hortons is 380 calories and has a whopping 58 grams of sugar.
Iced Capp
The beloved Iced Capp is unfortunately not a very healthy option, Lomond said. A medium has 330 calories and 42 grams of sugars. “Light Iced Capps are much lower in calories and unhealthy fats, but still packed with sugar,” Lomond said.
Watching your sodium? You might want to skip the Tim Hortons flatbread pizza. (Photo via The Canadian Press/Chris Young)
Creamy Chill
More of a dessert than a drink, Tim Hortons’ Creamy Chills are non-caffeinated frozen drinks — similar to milkshakes and topped with whipped cream. For this reason, Lomond said she skips them when looking for a summer drink.
“All sizes are over 400 to nearly 700 calories and packed with sugar and unhealthy fats,” Lomond said.
New menu items: Loaded wraps, bowls, flatbread pizza
In the last few years, Tim Hortons has gotten creative and added new menu items. Loaded wraps and bowls were added in June 2022, while flatbread pizzas followed in 2024. Lomond said she skips these options.
“These are all very high in sodium, most are very high in carbs, and flatbread pizzas are high in unhealthy fats,” she explained.
A Simply Cheese flatbread pizza has 1590 mg of sodium and 68 grams of carbs, while a Cilantro Lime Chicken Loaded Wrap has 1060 mg of sodium and 56 grams of carbs.
The bottom line
Overall, Lomond suggested reviewing any fast food menu and nutritional information in store or online to make informed choices, and choosing items that are lower in calories, sugar, sodium and saturated and trans fats.
And of course, it’s worth noting that it’s all about striking a balance. There’s nothing wrong with treating yourself to your favourite treats from Tim Hortons or any fast food restaurant — but knowing the nutritional information can help you work these into your diet.
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