The SparkPeople Blog

Food on the Run: Tim Hortons

By: , SparkPeople Blogger
2/16/2009 5:22 AM   :  146 comments

Thank you for your continued interest in the Food on the Run series. Because of your suggestions, this week we take a look at Tim Hortons for our friends up north.

We continue with our goal to highlight healthier menu items that are around 250 calories and less than 10 grams of fat per serving. Tim Hortons also included fiber in their information so that has again been included as well.

Thank you for your continued positive feedback on this series. Keep it coming and we will keep the information coming as well!









Tim Hortons

Yogurt & Berries

Low Fat Creamy Vanilla Yogurt with Berries
Calories - 160
Fat - 2 grams
Sodium - 45 gm
Carbohydrates -33 grams
Fiber - 2 grams
Protein - 4 grams

Low Fat Strawberry Yogurt with Berries
Calories - 140
Fat - 2.5 grams
Sodium: - 50 mg
Carbohydrates - 27 grams
Fiber - 2 grams
Protein: 4 grams

Bagels

Plain Bagel
Calories - 260
Fat - 1.5 grams
Sodium - 450 mg
Carbohydrates - 52 grams
Fiber - 2 grams
Protein - 9 grams

Sesame Seed Bagel
Calories - 270
Fat - 2.5 grams
Sodium - 430 mg
Carbohydrates - 53 grams
Fiber - 3 grams
Protein - 7 grams

Poppy Seed Bagel
Calories - 270
Fat - 270 grams
Sodium - 440 mg
Carbohydrates - 53 grams
Fiber - 3 grams
Protein: 9 grams

Blueberry Bagel
Calories - 270
Fat - 1 gram
Sodium - 470 mg
Carbohydrates - 55 grams
Fiber - 2 grams
Protein - 10 grams

Everything Bagel
Calories - 280
Fat - 2 grams
Sodium – 460 mg
Carbohydrates – 53 grams
Fiber – 3 grams
Protein – 10 grams

Cinnamon Raisin Bagel
Calories – 270
Fat – 1 gram
Sodium – 350 mg
Carbohydrates – 55 grams
Fiber – 3 grams
Protein – 10 grams

Muffins

Cranberry Blueberry Bran Muffin
Calories – 290
Fat – 10 grams
Sodium – 710 mg
Carbohydrates – 51 grams
Fiber – 5 grams
Protein – 5 grams

Low Fat Cranberry Muffin
Calories – 290
Fat – 2.5 grams
Sodium – 750 mg
Carbohydrates – 62 grams
Fiber – 2 grams
Protein – 4 grams

Low Fat Blueberry Muffin
Calories – 290
Fat – 2.5 grams
Sodium – 750 mg
Carbohydrates – 62 grams
Fiber – 2 grams
Protein – 4 grams

Cream Cheese

Light Plain Cream Cheese
Calories – 100
Fat – 8 grams
Sodium – 216 mg
Carbohydrates – 2 grams
Fiber – 0 grams
Protein – 4 grams

Light Strawberry Cream Cheese
Calories – 100
Fat – 6 grams
Sodium – 170 mg
Carbohydrates – 8 grams
Fiber – 0 grams
Protein – 3 grams

Soup & Chili

Chicken with Roasted Corn
Calories – 140
Fat – 2.5 grams
Sodium – 330 mg
Carbohydrates – 23 grams
Fiber – 3 grams
Protein – 7 grams

Chicken Vegetable & Rice
Calories – 130
Fat – 2 grams
Sodium – 820 mg
Carbohydrates – 23 grams
Fiber – 2 grams
Protein – 5 grams

Cream of Asparagus
Calories – 170
Fat – 9 grams
Sodium – 830 mg
Carbohydrates – 16 grams
Fiber – 1 gram
Protein – 6 grams

Baked Beans
Calories – 270
Fat – 5 grams
Sodium – 1140 mg
Carbohydrates – 47 grams
Fiber – 12 grams
Protein – 10 grams

Italian Wedding
Calories – 190
Fat – 6 grams
Sodium – 920 mg
Carbohydrates – 27 grams
Fiber – 1 gram
Protein – 6 grams

Chicken Noodle
Calories – 120
Fat – 2 grams
Sodium – 820 mg
Carbohydrates – 18 grams
Fiber – 1 gram
Protein – 5 grams

Hearty Vegetable
Calories – 70
Fat - .4 grams
Sodium – 930 mg
Carbohydrates – 14 grams
Fiber – 3 grams
Protein – 4 grams

Vegetable Beef Barley
Calories – 110
Fat – 1.5 grams
Sodium – 930 mg
Carbohydrates – 21 grams
Fiber – 2 grams
Protein – 4 grams

Turkey Rice
Calories – 120
Fat – 1.5 grams
Sodium – 1000 mg
Carbohydrates – 21 grams
Fiber – 1 gram
Protein – 3 grams

Split Pea with Ham
Calories – 150
Fat – 2.5 grams
Sodium – 930 mg
Carbohydrates – 27 grams
Fiber – 5 grams
Protein – 8 grams

Cream of Broccoli
Calories – 160
Fat – 9 grams
Sodium – 820 mg
Carbohydrates – 16 grams
Fiber – 1 gram
Protein – 6 grams

Beef Noodle
Calories – 130
Fat – 1.5 grams
Sodium – 930 mg
Carbohydrates – 23 grams
Fiber – 1 gram
Protein – 6 grams

Minestrone
Calories – 120
Fat – 3 grams
Sodium – 750 mg
Carbohydrates – 24 grams
Fiber – 2 grams
Protein – 3 grams

Creamy Field Mushroom
Calories – 150
Fat – 3 grams
Sodium – 1080 mg
Carbohydrates – 28 grams
Fiber – 1 gram
Protein – 3 grams

Soup Roll
Calories – 110
Fat - .4 grams
Sodium – 230 mg
Carbohydrates – 22 grams
Fiber – 1 gram
Protein – 4 grams

Sandwiches

Toasted Chicken Club Sandwich
Calories - 440
Fat – 7 grams
Sodium – 1070 mg
Carbohydrates – 70 grams
Fiber – 2 grams
Protein – 25 grams

Chicken Salad Sandwich
Calories – 380
Fat – 9 grams
Sodium – 980 mg
Carbohydrates – 54 grams
Fiber – 3 grams
Protein – 20 grams

Turkey Bacon Club Sandwich
Calories – 440
Fat – 8 grams
Sodium – 1730 mg
Carbohydrates – 63 grams
Fiber – 2 grams
Protein – 30 grams

We have covered several restaurants with healthier options over the last few weeks. For those that are eating on the run, it provides a map of sorts to allow you to stay on track to your goals. For some however, it can almost provide "permission" to eat out because after all, "I'm making healthy choices."

Take a few minutes to honestly think about and answer this question -

Do you find that having this information gives you permission to eat out or instead helps you limit your eating out trips?




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Comments

  • 146
    Oh, I miss Tim Horton's now that I'm on the West coast. Originally from Buffalo where people LOVE their Timmy Ho's! (He was a great hockey player, as well!) :)

    Thank you for the post. Now I'll have some good choices when I'm back East visiting and have to make the Timmy Ho stop! - 12/7/2011   6:20:51 PM
  • KATHRYNLP
    145
    There's literally a Tim's on every other corner, here in Ontario. We all love our Tim's coffee, and yes, sometimes a Tim's treat. Thanks for giving us this list, to help us make wiser choices!. BTW.. GO LEAFS GO..!! - 10/14/2010   7:54:40 AM
  • 144
    Too bad "low fat" does not mean a few less calories as well! - 7/22/2010   10:36:57 AM
  • 143
    Thanks for posting all this information about Tim Horton's, what I have found with all this information like the one about Subway too is great to note. And it makes it easier to know ahead of time (like seeing the full list) so that when I end up there it is not just what I feel for but what would be best option given the time of day. Thanks again for posting this! Tim Horton's aka Timmies is a place we are known to visit a few times a month (especially in the office). - 7/20/2010   10:15:09 AM
  • 142
    does anyone know how much sugar? Carbs may be ok...sugar is not for me. I do have Tim Hortons sometimes....like a multi-grain something or another...I go there for the staff...and pick up what I hope is healthy for me....LOL. d - 7/8/2010   2:05:58 PM
  • CHRISREM
    141
    i have a 'timmie me' button on my phone... helps me find one anywhere i travel! LOL! thanks for the info... i usually share a sandwich, and it helps me to know that that isn't such a bad choice once in a while! - 7/6/2010   12:16:47 PM
  • PAYDAY10
    140
    There is not a Tim Hortons in our part of the country but it is good to know if we are on vacation where there is one. - 2/13/2010   12:19:54 AM
  • COOKIES101
    139
    I am not Timmies biggest fan but I do go there. I keep telling myself that I shouldn't. I should keep my money for myself. The staff aren't always friendly. The coffee is mediocre at best and the cookies and donuts aren't nearly as good as they used. I am sure they have changed their recipe. My favourites were the Tim bits. I used one or two bits and a coffee. The recipe has changed and now I no longer buy Tim bits. I still reluctantly buy the coffee as they seem to be the only ones in our neighbourhood. I have told myself for the New Year if the staff continue to be unfriendly I will get up a little earlier and make my own coffee. - 1/17/2010   11:34:22 AM
  • 138
    I love Tim Hortons so much that I actually work there.....It was hard at first to not eat everything but now I know what works and doesn't work for me. I started off with coffee with 2 cream....now the only way I drink it is with milk and a hazelnut shot...its like dessert in a cup - 1/8/2010   9:12:49 AM
  • 137
    Love the berry oatmeal.....for me it helps if whatever I eat is hot and I have to use utensils...makes me feel more full - if that makes any sense.... - 1/7/2010   5:31:12 PM
  • MRSFREE11
    136
    i love my timmies!!!!

    The soups would be good choices.... if they would reduce the sodium intake!!

    I like the yogurt and berries every now and then when in a pinch for breakfast. I would however like it better if they offered a side of optional oats taht you could to it with to add some more fiber to the yogurt.

    I am addicted to their tea tho lol :P - 1/7/2010   12:12:06 PM
  • 135
    I've just moved from the XLdoubledouble to a green tea. lol

    it was only a once or twice a week thing previously...and now rarely. I do love their coffee.
    and timbits....who can pass up TIMBITS? especially for those last minute - oh crap I have to take a treat to school for the party. lol

    need to have the nutritional info on the French onion soup though.

    (don't forget about the Timbits Soccer, Hockey, Softball....)

    as for the youtubes....well there are dirty places everywhere - one place and one video doesn't stand for ALL locations.
    - 12/1/2009   12:36:34 PM
  • 134
    don't do Hortons,, saw the worker video on youtube,, I will stick to cleaner places like McDonalds or local, family-owned cafes. - 10/27/2009   3:52:12 PM
  • 133
    Tim Horton's has great coffee...wish we had one of those near here!! - 10/26/2009   8:13:24 AM
  • 132
    I love Tim Hortons coffee as well as their sandwiches. This article is a great help.
    - 10/19/2009   1:51:10 PM
  • GRANDMO1
    131
    Thank you on behalf of all your Canadian readers. I appreciate the nutritional info even though I usually just get a black tea. - 10/18/2009   10:11:37 AM
  • LORANNEBRONZE
    130
    Timmy's is great, here around the Toronto area, there is almost always Tim Hortons within walking distance wherever you are. It is as Canadian as poutine and hockey.
    As for the question: do you find that having this information gives you permission to eat out or instead helps you limit your eating out trips, the answer is neither. It helps me make smarter choices when I go out, no matter what the frequency is. - 5/18/2009   9:47:34 PM
  • HOCKEYGAL27
    129
    Thanks for the information. I love Tim Hortons. I do agree that the sodium count is quit high but I'm not one who eats out a lot anyway, and I have significantly cut out sodium. So eating here once in awhile is not going to hurt me. - 5/14/2009   1:04:46 PM
  • THALIA_82
    128
    The Canadian portions ARE different than the American (smaller usually). If you go to the Tim Horton's Canadian (or American if you're in the US) website they have a really comprehensive breakdown of all of their foods. Most Tim's also have nutritional info pamphlets available. The foods available in Canada are different than those available in the US too.
    I'm a Canadian living abroad, and I can honestly say that of the 4 restaurants I miss the most, Tim's is one of them. My favourite thing to do when I fly home is to stop at the airport Tim Hortons and get my large double double... that sense of normalcy is so comforting it's hard to describe. I also love their breakfast sandwiches (sans egg). - 4/29/2009   8:39:25 AM
  • BEEBOB
    127
    I always saw Tim Hortons as a better choice when on the road....but seeing the sodium numbers....Wow! not necessarily so! As much as I love an ice cap or French Vanilla cap, these will have to be designated to my "now and then" list. Thanks for the eye opener. - 4/28/2009   12:13:59 PM
  • SHAN09
    126
    As a Canadian, one can generally find a Tim's in every city. I am wondering if the portioning on this site is for US or Canadian (my Chicago friend inquired if our small coffee is not just a shot glass...lol). Is there a breakdown for the coffees and teas available? Luckily I take mine black, so is there any nutritional value or can I include this as part of my daily water intake? I am so glad I found this site so I can make healthier choices. Thank you! - 4/9/2009   12:20:52 AM
  • 125
    We have a Tim Horton's close by work. A co-worker often offers to pick up lunch for us. Because the Blimpie across the street closed, he thought to check out Tim Horton' for their lunch fare. I passed since I didn't know what they had. After looking at the above, I think I would have to pass. The only soup I would get is the minnestrone. Noticed that many of the soups have such a high sodium content It's at least half if not more than half of my daily max. The sodium in the sandwiches is outrageous!! - 3/14/2009   4:02:53 PM
  • 124
    When I see the numbers actually printed...
    Yes, it does help me to limit my trips... I love my Timm's ohhh the sour cream donuts and an iced capp.... but then i see those numbers in my head... I'll pass thanks! - 3/4/2009   1:34:23 PM
  • 123
    I guess I missed this feature last month.. I work third shift, and it's really tough finding healthy choices at the few places that are open overnight..THANKS!! - 3/4/2009   3:01:58 AM
  • FFLOWERS1
    122
    I'm from the city (Hamilton, Ontario) where Tim Horton's started. They have come a long way from the days of selling nothing but coffee and donuts that smelled of cigarette smoke! I became aware of the healthier choices there when my son was diagnosed with Type 1 diabetes and we had to examine the nutrition information of everything he ate. You didn't list the whole grain bagel choices (our favorites - toasted - no butter but a scraping of peanut butter). They have nice teas too. - 3/2/2009   9:26:17 AM
  • MAMIE4
    121
    Timmies ummmmmmm...lol yep timmies is one of our daily outtings but I usually have a black coffee with a sweetner...0 points according to weight watchers. I sometimes have a cheese Crossant but ya those are lots of points. When travelling we guide our stops according to timmies. this info is not going to stop me from eating out or give me permission but just open my eyes to the "good" foods. - 3/1/2009   10:22:05 AM
  • 120
    I must admit that I'm a Timmy's fan (well, I just get a coffee there). But the honey cruellers are my favourite. But I know how bad they are so, I only ever have them once in a blue moon as a treat. : ))

    I also get their blueberry bagel with strawberry cream cheese (the strawberry cream cheese they use is the Lactancia LOW Fat one. -- well, here in Canada). and it's very delicious. I strongly recommend it.

    Yay Timmy's!! : )) - 2/24/2009   11:38:12 AM
  • 119
    As a Canadian, I can safely say that Tim Horton's is part of our national identity. For those of you who have complaints please keep in min that it s a coffee/donut shop. I actually only treat myself to a lrg coffee with 1 cream, 1 milk and 1 sugar 1 time a week : ) It's a great treat once in awhile!! Ooops, it is roll up the rim time so I may have an extra coffee a week : P - 2/23/2009   10:52:19 AM
  • 118
    My co-workers are addicted to Timmy's and bring it in regularily.

    Now if they ask me what kind of donut I like, I'll have one of these listed alternatives to choose from. - 2/23/2009   9:28:27 AM
  • 117
    Knowing that some of the options are better than other will help me ignore the "craving" (induced by their marketing department) for their breakfast biscuit, and opt for a healthier choice. Thanks!! - 2/22/2009   6:09:40 PM
  • 116
    I rarely eat out and having information like this helps me make better choices if I ever do have the occasion to indulge - 2/20/2009   3:01:01 PM
  • 115
    Hmm, I noticed there was no Boston Cream donut on that list... oh well, good thing I like the yogurt and berries!

    Man, I could use some Timmies right now. - 2/20/2009   8:23:25 AM
  • 114
    I used to be a terrible Tim Horton's Iced Cap junkie - had one almost every day and wouldn't give up the cream for milk. I gave up iced caps mid-December and have only had 3 since then (a real treat, not a daily habit). One thing that helped me break the cycle was the yogurt and fruit cups. They are creamy and sweet (like an iced cap) and while they don't have a coffee, I can get one of those with my TH addicted friends and still have the social aspect of it (and a healthy snack too).

    I never thought I liked yogurt, but with enough berries in it, it tastes like food, so now I make them at home and have that (along side of something with protein) for lunch or alone as a snack. - 2/19/2009   4:27:39 PM
  • 113
    I like knowing the options at various places when I need to eat out. I wouldn't make a special trip to o to one, but when on the road and I MUST, I have choices.

    We have Tim Hortons here in Ohio, mostly next to a Wendy's. - 2/19/2009   1:30:27 PM
  • DIGITALJANE
    112
    Part of the fun of going to Nova Scotia to see friends is a trip to Tim Horton's - the donuts are a treat. - 2/19/2009   9:44:44 AM
  • 111
    It doesn’t ‘give me permission’ to eat out. Since I’ve been reading these posts and articles I’ve drastically reduced my drive-through side trips. So I’m not using my knowledge of lower-cal choices as and excuse to eat-out at all. What’s more when I have eaten out I’ve made better choices on the whole because this information is sinking in.

    I wish that more people would look at menus with nutrition in mind. We might start getting a wider variety of healthy choices that way.

    They need to bring down the calories in their sandwiches so you can more easily pair them with the soup. - 2/19/2009   12:38:47 AM
  • 110
    Thank you so much for these blogs...they are truly helpful! - 2/18/2009   10:46:49 AM
  • 109
    Great info and they list all on their site too. The Chicken BLT is phenomenal. It comes sans mayo but with honey dijon and I order on whole wheat without the bacon. Yummy! My 5-year-old loves it too. Somewhat healthy choices when you're stuck and haven't packed food or snacks. - 2/18/2009   9:17:08 AM
  • SHERI1969
    108
    This is great to know because when I have to see my family doctor an hour away, my worker and I always stop at Tim Horton's and I get a muffin...usually carrot, and a diet drink and she gets her coffee and a muffin. So these facts are especially good to know. Thanks.
    - 2/18/2009   2:35:36 AM
  • 107
    This is a very helpful blog. Thank you! - 2/17/2009   11:45:38 PM
  • 106
    always good to know the unseen facts!! - 2/17/2009   10:08:15 PM
  • ALBAUGH39
    105
    i have heard of this place,but there isn't one in my area. - 2/17/2009   6:02:12 PM
  • 104
    I do have hypertension; and, while I especially appreciate their willingness to post the information online, I cannot eat food that is so high in sodium. I wonder, though, why the American portions are all larger than the Canadian sizes. No wonder we're all so overweight these days. :[ - 2/17/2009   5:43:43 PM
  • CARO67
    103
    Sorry, in my previous comment I meant the US small coffee is the Cdn medium. US medium is the Cdn large. Sort of highlights how much Americans are used to and demand in terms of portion size, in relation to different countries. - 2/17/2009   5:00:31 PM
  • CARO67
    102
    Are these values based on Tim Hortons in Canada or the ones in the US? The portions in the US are bigger so if these are based on Cdn portions, beware if you are eating in the US. Bigger bagels in the US, bigger sandwiches, even bigger coffee. The small coffee in the US is the Canadian small. The Cdn small doesn't even exist in US locations. If you go online, you have a choice for which values you want to see. - 2/17/2009   4:57:55 PM
  • 101
    In response to your question, I say neither.... This info does not encourage me or give me license to eat out more often, nor does it make me not want to eat outt or dread eating out.... I feel it gives me the info to choose wisely and healthily when I do have to eat out which I do occasionally! I appreciate the info immensely and often refer back to a few of the Eating On The Run blogs for places that are fat and easy for me to get to when I don't have time for a home cooked or home prepared meal! So, thanks. - 2/17/2009   4:29:52 PM
  • SPINNYBOO
    100
    There is not a SINGLE ITEM at Tim Crapton's that does not come from a bag, mix of powder...henceforth the sodium is high as it is used as a preservative. Get salad veggies on a bun- they cannot screw that one up!!!! - 2/17/2009   4:28:27 PM
  • 99
    good stuff - 2/17/2009   4:09:07 PM
  • 98
    I loooove Tim Hortons! I used to live in Michigan and now I moved to an area in Ohio without one. So everytime I visit my family back home this is one of my first and last stops before I leave. Its great to know that there are things I can get that wont leave me feeling guilty the next day. Thanks SP! - 2/17/2009   4:00:38 PM
  • 97
    I've never been to Tim Horton's, but know there's one in Maine. I feel that if you log what you eat, these blogs really help. You can pick the food that will fit in your daily count easily! - 2/17/2009   3:43:46 PM

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