Calories in a Donut
Updated July 2026 · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Thiamine | 0.21mg | 18% | |
| Niacin | 2.3mg | 14% | |
| Iron | 1.9mg | 11% | |
| Sodium | 327mg | 14% | |
| Riboflavin | 0.12mg | 9% | |
| Folate | 35µg | 9% | |
| Phosphorus | 94mg | 8% | |
| Calcium | 34mg | 3% | |
| Potassium | 106mg | 2% | |
| Magnesium | 15mg | 4% |
Calories in a Donut by Weight
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Macronutrient Breakdown — per 100g
Glazed yeast donut. Cake donut: ~420 kcal/100g. Filled (custard/jelly): ~390 kcal each. GI ~75 — high. Some brands contain trans fats (partially hydrogenated oils).
Key Nutrients
Donut Nutrition Facts
Empty Calories — Defined
A donut is perhaps the clearest example of 'empty calories' — high in energy (452 kcal/100g) but negligible in nutrients. Beyond some enriched flour vitamins, a donut provides essentially nothing of nutritional value. Calorie-to-nutrient ratio is one of the worst of any commonly consumed food.
Deep Frying — The Calorie Mechanism
A raw donut dough before frying: ~200-250 kcal/100g. Deep frying roughly doubles the calorie content by saturating the dough with cooking oil (15-20g fat per 100g absorbed). The porous structure maximises oil absorption. Baked donuts (160-220 kcal each) are substantially lower — no oil absorption.
High GI and Blood Sugar
With a GI of approximately 75, donuts cause one of the fastest blood sugar rises of any food. Refined flour, sugar glaze, and minimal fiber combine to produce a rapid, high-magnitude glucose spike followed by a sharp insulin response and subsequent energy crash — promoting hunger within 1-2 hours despite high calorie content.
Portion Size Awareness
Dunkin' and Krispy Kreme sell in 6-packs and 12-packs specifically because consumption rarely stops at one. Research shows that placing donuts at eye level increases consumption by 70%. Keeping donuts out of the home and workplace is more effective than willpower-based restraint.
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Sources
Nutrition values from USDA FoodData Central. Not medical advice.