Are muffins better for you than donuts? A surprising nutritional comparison

October 29, 2025 •

4 min read

Many people assume that a muffin is the healthier choice, but in a head-to-head comparison, a typical store-bought muffin can surprisingly contain more calories and sugar than a standard glazed donut. The real answer depends less on the food category and more on the specifics of preparation and ingredients, making us question: are muffins better for you than donuts?

Quick Summary

Comparing muffins and donuts reveals a nuanced nutritional picture. While donuts are fried, large commercial muffins can contain more calories and sugar, challenging the 'healthier' reputation.

Key Points

Hidden Dangers of Commercial Muffins: Many large, store-bought muffins contain more calories and sugar than standard glazed donuts due to large portion sizes and high sugar content.
Not all Muffins are Created Equal: The "health halo" surrounding muffins, particularly bran or blueberry varieties, is often misleading; always check the nutritional label.
Donuts vs. Muffins Depends on the Product: While donuts are fried and high in fat, their often-smaller, standardized size can sometimes mean a lower calorie and sugar count than oversized muffins.
Homemade is a Healthier Choice: Preparing your own muffins allows for full control over ingredients like flour, sugar, and add-ins, resulting in a more nutritious treat.
Occasional Indulgences: Both donuts and commercial muffins are best considered occasional treats rather than a regular part of a healthy diet.

The widespread belief that a muffin represents a more wholesome, breakfast-appropriate indulgence than a donut is a classic example of the “health halo” effect. This phenomenon leads consumers to perceive foods with certain characteristics—like being baked, containing fruit, or having a bran-based name—as inherently healthier, regardless of the actual nutritional content. However, a closer look at what's in the display case at your local coffee shop or grocery store reveals a truth that shatters this perception.

The Muffin's Misleading Mask

Over the years, the humble muffin has evolved from a smaller, less sweet treat into a supersized, sugar-laden pastry that is often nutritionally comparable to a cupcake without the frosting. The factors contributing to this decline include the massive portion sizes and the liberal use of refined ingredients.

Portion Distortion and Calorie Content

One of the most significant reasons many modern muffins are unhealthier than donuts is their sheer size. A muffin that might have once fit neatly in a hand has expanded to rival a small cake. This increase in volume means a dramatic surge in calories, fat, and sugar. While a standard glazed donut may weigh around 50–70 grams and contain around 200–270 calories, a large, commercial muffin can weigh nearly twice as much and pack 350-500 calories or more.

Hidden Sugars and Refined Flours

Many commercial muffins, even those advertised as “healthy” (like bran or blueberry), are packed with refined white flour and large quantities of added sugar. Manufacturers often add extra sugar to compensate for the lower fat content in “low-fat” varieties, further undermining any perceived health benefits. This combination of refined carbs and high sugar causes a rapid spike in blood sugar, followed by a crash that can leave you feeling hungry shortly after eating.

The Deep-Fried Donut

In contrast, the donut has no health halo to hide behind. It is openly and unapologetically a treat food. Donuts are typically fried, which gives them a high fat content, including potentially harmful saturated and trans fats. They are also high in sugar from glazes, frostings, and fillings. Despite this, the smaller, more standardized portion sizes of many donuts can give them a surprising advantage in certain head-to-head comparisons.

Why a Donut Can Have Less

For example, some comparisons have shown that a standard glazed donut has significantly fewer calories and less sugar than a large blueberry muffin from the same coffee chain. This isn't because the donut is healthy but because the muffin's oversized portion and heavy sugar content push it into an even more indulgent category. This finding proves that perception can be deceiving and highlights the importance of checking nutritional labels rather than relying on a food's reputation.

Muffin vs. Donut: A Nutritional Breakdown

To illustrate the point, here is a comparison of typical store-bought items, based on nutritional information cited in various reports.


Nutritional Metric	Typical Commercial Muffin (approx. 110g)	Typical Glazed Donut (approx. 50-70g)
Calories	350–500+	200–270
Total Fat	15–20g	8–15g
Saturated Fat	3–6g	4–7g
Added Sugar	30–50+g	10–20g
Dietary Fiber	1–2g	1g
Processing	Highly Processed	Ultra-Processed

The Importance of Ingredients and Preparation

The most significant takeaway from this comparison is that a pastry's nutritional value depends heavily on its ingredients and preparation, not just its name. This is where homemade options shine, offering a clear path to a healthier alternative for both muffins and donuts.

Healthier Muffin Alternatives

Swap refined flour: Use whole wheat flour or almond flour to increase fiber and nutrients.
Reduce sugar: Use natural sweeteners like mashed banana, applesauce, or a smaller amount of honey.
Boost nutrients: Add fruits, nuts, seeds, or Greek yogurt to the batter for added protein and fiber.
Control portion size: Bake in smaller muffin tins to keep calories in check.

For donuts, baking instead of deep-frying and using healthier ingredients can make a significant difference. Ultimately, a homemade treat with wholesome ingredients is a far superior choice to a store-bought, nutritionally-compromised commercial product, regardless of whether it's called a muffin or a donut.

The Verdict: Context is Everything

So, are muffins better for you than donuts? In the context of large, commercial bakery products, the answer is often no. A consumer could easily eat a muffin with more calories, sugar, and fat than a standard donut. However, both are considered treats and should be consumed in moderation as part of a balanced diet.

For individuals seeking healthier options, the best approach is to take control of the ingredients by baking at home. This allows for portion control and the use of whole grains, natural sweeteners, and beneficial additions like nuts and seeds, which a store-bought item can't match. To learn more about mindful eating, read information from reliable sources like The Nutrition Source.

Conclusion

Don't fall for the 'health halo' of commercial muffins. A large, store-bought muffin can easily be a more detrimental choice than a small, standard donut. The healthiest version of either baked good is almost always the one you prepare yourself, giving you full control over the quality and quantity of ingredients. Enjoy both as the occasional treats they are meant to be, rather than a daily breakfast staple.

Frequently Asked Questions

Muffins benefit from a "health halo" because they are baked, not fried, and often contain seemingly healthy additions like fruit or bran. This leads many people to assume they are a more wholesome option than donuts, which are openly marketed as a treat.

A large, commercial muffin often contains more calories than a typical glazed donut, primarily due to its much larger portion size. Modern bakery muffins can have 350-500+ calories, while a standard donut is usually in the 200-270 calorie range.

No. While large, store-bought muffins are often nutritionally poor, homemade muffins can be very different. By using whole grain flours, less sugar, and nutritious add-ins like nuts and fruits, you can create a genuinely healthier baked good.

Donuts are unhealthy primarily because they are fried in oil, which gives them a high fat content. They also contain a lot of refined sugar from glazes and fillings, and are considered an ultra-processed food.

To make muffins healthier, use whole wheat flour instead of refined white flour, replace some added sugar with natural sweeteners like mashed bananas or applesauce, and incorporate nutrient-rich ingredients such as nuts, seeds, and fruits.

Not necessarily. Many commercial bran muffins, despite their healthy-sounding name, are loaded with sugar and calories. For example, a Dunkin' Donuts blueberry muffin has significantly more calories and sugar than their standard donut.

Neither is a good choice for a healthy breakfast, as both are processed foods high in sugar and calories. For a truly healthy breakfast, choose options rich in protein, fiber, and nutrients, such as oatmeal, Greek yogurt, or eggs.