Glazed Donut Calories: Complete Nutrition Guide and Health Facts

A warm glazed donut paired with your morning coffee is a beloved American tradition. While these sweet treats are undeniably delicious, understanding their caloric content and nutritional profile can help you make informed choices about when and how often to indulge.

Whether you’re grabbing a quick breakfast at Krispy Kreme or picking up a box at your local bakery, glazed donuts vary significantly in their calorie counts depending on size, ingredients, and preparation methods. This comprehensive guide breaks down everything you need to know about glazed donut calories and nutrition.

How Many Calories Are in a Glazed Donut?

The calorie content of glazed donuts ranges widely based on the brand, size, and type of donut. On average, a standard glazed donut contains between 190 and 340 calories.

Here’s a detailed breakdown of calories in popular glazed donut options:

Popular Chain Restaurant Glazed Donuts

• Krispy Kreme Original Glazed: 190 calories (52g)
• Dunkin’ Glazed Donut: 240 calories (60g)
• Tim Hortons Honey Dip: 190 calories
• Starbucks Old Fashioned Glazed: 480 calories (113g)
• Shipley Do-Nuts Plain Glazed: 190 calories

Grocery Store Glazed Donuts

• Publix Plain Glazed: 340 calories
• Safeway Plain Glazed: 250 calories
• Target Plain Glazed: 140 calories
• Generic Plain Glazed: 269 calories (64g average)

Specialty Glazed Donuts

• Chocolate Glazed Donut: 310-360 calories
• Maple Glazed Donut: 310 calories
• Glazed Cake Donut: 192 calories
• Old Fashioned Glazed: 234-480 calories

Donut Holes

• Glazed Cake Donut Hole (1 piece): 60 calories
• Glazed Yeast Donut Hole (1 piece): 55 calories

The significant variation in calorie counts is primarily due to differences in size and weight. Starbucks’ Old Fashioned Glazed donut, for instance, weighs 113 grams—nearly double the size of most other glazed donuts, which typically weigh 50-70 grams.

Understanding Different Types of Glazed Donuts

Not all glazed donuts are made the same way. The three main types differ in texture, ingredients, and preparation methods:

Yeast Donuts

Yeast glazed donuts are made with a yeast-based dough that requires time to rise. This creates a light, airy, fluffy texture with a tender crumb. Krispy Kreme’s Original Glazed is the most famous example of this style. These donuts are typically lower in calories than cake varieties because they’re less dense.

Cake Donuts

Cake donuts use baking powder or baking soda as a leavening agent instead of yeast. They have a denser, more compact texture similar to pound cake. These donuts are mixed quickly and don’t require rising time, making them faster to produce. The denser texture means more ingredients per bite, which can affect calorie content.

Old Fashioned Donuts

Old fashioned glazed donuts are a type of cake donut made with sour cream or buttermilk, giving them a distinctive tangy flavor and slightly craggy exterior. They have a cake-like texture with characteristic cracks and ridges. These donuts tend to be larger and often contain more calories than standard glazed varieties.

Complete Nutritional Profile of Glazed Donuts

Beyond calories, it’s important to understand the complete nutritional makeup of glazed donuts. Here’s what you’ll find in an average medium-sized (64-gram) glazed donut:

• Calories: 269
• Total Fat: 15 grams (19% DV)
• Saturated Fat: 4 grams (20% DV)
• Trans Fat: 0-0.5 grams
• Cholesterol: 20-30 mg
• Sodium: 200-300 mg
• Total Carbohydrates: 31 grams (11% DV)
• Dietary Fiber: 1 gram (4% DV)
• Sugars: 15 grams
• Protein: 4 grams
• Iron: 2.2 mg (12% DV)
• Folate: 65 mcg (16% DV)
• Thiamine: 0.2 mg (12% DV)

Key Ingredients in Glazed Donuts

Understanding what goes into a glazed donut helps explain their nutritional profile:

Donut Base Ingredients

• Enriched wheat flour: Provides structure and small amounts of B vitamins and iron
• Sugar: Adds sweetness to both the dough and glaze
• Eggs: Contribute protein, fat, and help bind ingredients
• Milk, buttermilk, or sour cream: Adds moisture and richness
• Butter or shortening: Creates tender texture and adds flavor
• Yeast or baking powder: Leavening agents that make donuts rise
• Salt: Enhances flavor

Glaze Ingredients

• Powdered sugar: Main component of the sweet coating
• Water or milk: Thins the glaze to proper consistency
• Vanilla extract: Adds flavor depth
• Corn syrup: Sometimes added for shine and texture

Frying Oil

Glazed donuts are deep-fried in vegetable oil, which significantly increases their fat and calorie content. The frying process can add 100-150 calories compared to baked alternatives.

Health Impact of Eating Glazed Donuts

While glazed donuts make for a delicious occasional treat, regular consumption can have several health implications:

High Sugar Content

A single glazed donut contains 15-20 grams of sugar, which represents about 30-40% of the recommended daily limit for added sugars. The American Heart Association recommends limiting added sugars to no more than 25 grams per day for women and 36 grams for men.

Excessive sugar intake is associated with increased risk of type 2 diabetes, heart disease, tooth decay, and weight gain.

Refined Carbohydrates

Glazed donuts are made with refined white flour, which has been stripped of most nutrients and fiber. These simple carbohydrates are quickly digested, causing rapid spikes in blood sugar followed by crashes that can leave you feeling tired and hungry shortly after eating.

High in Saturated Fat

The combination of butter or shortening in the dough and frying in oil means glazed donuts are high in saturated fat. One donut contains about 20% of the recommended daily limit for saturated fat, which has been linked to increased LDL cholesterol levels when consumed in excess.

Low Nutritional Value

Despite containing some iron, folate, and B vitamins from enriched flour, glazed donuts provide minimal nutritional benefits. They lack fiber, vitamins, minerals, and beneficial plant compounds found in whole foods.

Ultra-Processed Food Classification

Glazed donuts fall into the category of ultra-processed foods, which are formulated from industrial ingredients and contain little to no whole foods. Regular consumption of ultra-processed foods has been linked to increased risks of obesity, cardiovascular disease, type 2 diabetes, and certain cancers.

How Glazed Donuts Compare to Other Breakfast Options

To put glazed donut calories in perspective, here’s how they stack up against other common breakfast foods:

• Glazed Donut (269 cal) vs. Whole Wheat Bagel with Cream Cheese (310 cal): Similar calories, but the bagel provides more protein and fiber
• Glazed Donut (269 cal) vs. Two Eggs with Toast (300 cal): Eggs provide significantly more protein and nutrients
• Glazed Donut (269 cal) vs. Oatmeal with Berries (250 cal): Oatmeal offers fiber, vitamins, and sustained energy
• Glazed Donut (269 cal) vs. Chocolate Croissant (350 cal): Both are indulgent pastries with similar nutritional profiles
• Glazed Donut (269 cal) vs. Greek Yogurt Parfait (220 cal): Yogurt provides protein, probiotics, and calcium

Can Glazed Donuts Fit Into a Healthy Diet?

The key to enjoying glazed donuts without compromising your health goals is moderation and mindful eating practices.

Portion Control Strategies

• Choose smaller sizes: Opt for donut holes or mini donuts to satisfy your craving with fewer calories
• Share with others: Split a donut with a friend or family member
• Save half for later: Cut your donut in half and save the rest for another time
• Make it occasional: Reserve donuts for special treats rather than daily breakfast

Balancing Your Day

If you do indulge in a glazed donut, balance the rest of your day with:

• Plenty of vegetables and fruits
• Lean protein sources
• Whole grains
• Adequate hydration
• Physical activity

Better Timing

Consider eating a glazed donut:

• After a balanced meal with protein and fiber
• As an occasional weekend treat
• When you can truly savor and enjoy it mindfully
• As part of a celebration or social event

Lower-Calorie Alternatives to Glazed Donuts

If you’re craving something sweet but want fewer calories, consider these alternatives:

Baked Donuts

Baked donuts eliminate the deep-frying step, reducing calories by 50-100 per donut while maintaining a similar sweet flavor profile.

Air-Fryer Donuts

Using an air fryer can create donuts with a crispy exterior using minimal oil, significantly reducing fat and calorie content.

Protein Donuts

Some bakeries and recipes now offer protein-enriched donuts made with protein powder, offering 10-15 grams of protein per serving while reducing simple carbohydrates.

Smaller Portions

Instead of a full-size donut at 240-340 calories, enjoy 2-3 donut holes for 110-180 calories total, giving you variety and portion control.

Tips for Choosing the Lowest Calorie Glazed Donut

If you’re set on enjoying a glazed donut but want to minimize calorie intake, follow these guidelines:

1. Check the weight: Smaller donuts (50-60g) typically have fewer calories than larger ones (70-113g)
2. Choose yeast over cake: Yeast donuts are generally fluffier and contain fewer calories per gram than dense cake donuts
3. Avoid double-glazed: Some donuts have extra-thick glaze that adds 50+ calories
4. Skip filled varieties: Plain glazed donuts have fewer calories than those filled with cream or jelly
5. Read nutrition labels: When available, compare brands and choose the lower-calorie option
6. Ask about size: Some bakeries offer mini or regular sizes—always opt for mini when watching calories

Making Healthier Glazed Donuts at Home

Creating your own glazed donuts allows you to control ingredients and reduce calories:

Healthier Ingredient Swaps

• Use whole wheat pastry flour for added fiber and nutrients
• Replace some sugar with natural sweeteners like honey or maple syrup
• Use Greek yogurt instead of sour cream for added protein
• Bake instead of fry to eliminate 100+ calories per donut
• Make a lighter glaze with less powdered sugar and more milk
• Add vanilla extract or cinnamon for flavor without extra calories

Portion Control at Home

When making donuts at home, you can:

• Use smaller donut pans to naturally limit portion size
• Make mini donuts or donut holes
• Freeze extras to prevent overeating
• Control glaze thickness to reduce sugar content

Understanding Daily Calorie Needs

To understand how a glazed donut fits into your diet, consider your daily calorie needs:

• Sedentary adult women: 1,600-2,000 calories per day
• Sedentary adult men: 2,000-2,400 calories per day
• Active adult women: 2,000-2,400 calories per day
• Active adult men: 2,400-3,000 calories per day

A 270-calorie glazed donut represents:

• 13-17% of daily calories for most adults
• About 30-40% of recommended added sugar intake
• Nearly one-third of saturated fat recommendations

This means a single glazed donut takes up a significant portion of your daily nutritional budget while providing minimal nutritional benefit.

The Bottom Line

Glazed donuts contain between 190 and 480 calories depending on brand, size, and type. The average glazed donut provides about 270 calories, 31 grams of carbohydrates, 15 grams of fat, and 15 grams of sugar.

While glazed donuts can be enjoyed as an occasional treat, they’re high in sugar, refined carbohydrates, and saturated fat while offering little nutritional value. Regular consumption may contribute to weight gain and increase risk of chronic diseases like type 2 diabetes and heart disease.

If you choose to indulge in a glazed donut, practice portion control by selecting smaller sizes or donut holes, and balance the rest of your day with nutrient-dense whole foods. The key to including treats like glazed donuts in your diet is moderation—enjoying them occasionally as part of an overall balanced eating pattern.

For those watching their calorie intake, consider baked alternatives, smaller portions, or homemade versions where you can control ingredients and reduce unnecessary sugar and fat. Remember that no single food will make or break your health—it’s your overall dietary pattern and lifestyle habits that matter most.

Sources:

• USDA FoodData Central – National Nutrient Database
• American Heart Association – Added Sugars
• U.S. Department of Agriculture – Dietary Guidelines for Americans
• CDC – Nutrition Data and Research
• Mayo Clinic – Nutrition and Healthy Eating