What are the Nutritional Facts about Donuts?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Donuts are popular sweet snacks high in calories and sugar. Learn their nutrition facts, health effects, and how often you should eat donuts.
Introduction
Donuts are a popular bakery snack enjoyed by people of all ages. They are soft, sweet, and come in many flavours like chocolate, glazed, and cream-filled. However, donuts are highly processed foods made with refined flour, sugar, and oil. Let us understand the nutritional facts about donuts and how they affect your health.
Nutritional Facts About Donuts
(Per 1 medium glazed donut ~ 90 grams)
| Nutrient | Amount |
|---|---|
| Calories | 260–300 kcal |
| Carbohydrates | 31 g |
| Sugar | 14–18 g |
| Protein | 4 g |
| Fat | 14 g |
| Saturated Fat | 7 g |
| Dietary Fiber | 1 g |
| Cholesterol | 20 mg |
| Sodium | 300 mg |
Note: Chocolate-filled and cream-filled donuts have even more calories and sugar.
Why Donuts Are Considered Unhealthy
1. High in Sugar
- Causes quick blood sugar spikes
- Increases risk of diabetes
- Leads to energy crashes
2. High in Unhealthy Fats
- Often deep-fried
- Contains saturated and trans fats
- Bad for heart health
3. Low in Nutrients
- Very low in fiber, vitamins, and minerals
- Provides calories without nutrition
Health Effects of Eating Donuts Regularly
- Weight gain
- Increased belly fat
- Higher risk of diabetes
- Increased bad cholesterol (LDL)
- Tooth decay
Are Donuts Bad for Weight Loss?
Yes, donuts are not suitable for weight loss.
Reasons:
- High calorie density
- Low satiety
- Easy to overeat
Tip:
One donut can equal the calories of a full healthy meal.
Donuts and Diabetes
- High glycaemic index food
- Causes sudden sugar spikes
- Diabetics should avoid donuts
Donuts vs Homemade Sweet Snack
| Point | Donut | Homemade Snack |
|---|---|---|
| Sugar | Very high | Controlled |
| Fiber | Very low | Higher |
| Fat | Unhealthy | Healthier oils |
| Nutrition | Poor | Better |
How Often Can You Eat Donuts?
- Occasionally only (once in a few weeks)
- Prefer small portion
- Eat after a full meal, not on empty stomach
Healthier Alternatives to Donuts
- Fruit with nuts
- Homemade oats muffins
- Dates or dark chocolate (small amount)
- Roasted chana
Conclusion
Donuts are a high-calorie, high-sugar, low-nutrition food. While they taste good, regular consumption can harm weight, blood sugar, and heart health. Enjoy donuts only occasionally and focus on whole, nutrient-rich foods for daily eating.