Nutritional breakdown of a Birds jam doughnut
Understanding the calorie count is just one part of the story. A deep dive into the nutritional information provided by Birds Bakery reveals the full picture of what this popular doughnut contains.
Per 100g nutritional information
- Energy (kJ): 1016kJ
- Energy (kcal): 243kcal
- Fat: 8.2g
- of which saturates: 0.4g
- Carbohydrate: 37.4g
- of which sugars: 14.5g
- Fibre: 1.1g
- Protein: 4.0g
- Salt: 0.4g
These figures indicate that a significant portion of the doughnut's energy comes from carbohydrates and fats. The high sugar content, at 14.5g per 100g, is another key nutritional factor to consider, particularly for those monitoring their sugar intake.
Comparison of different jam doughnuts
Calorie counts can vary considerably between different brands and recipes. Here is a comparison to provide some context for the Birds jam doughnut's nutritional value. The following table highlights the difference in calorie and macronutrient content across various jam doughnut types.
| Doughnut Type | Portion (grams) | Calories | Fat (g) | Sugars (g) |
|---|---|---|---|---|
| Birds Bakery Jam Doughnut | Per 100g basis | 243 | 8.2 | 14.5 |
| Greggs Jam Doughnut | 76g | 251 | 9.1 | 15.0 |
| Waitrose Raspberry Jam Doughnut | Per doughnut | 254 | 9.3 | 18.7 |
| BBC Good Food Jam Doughnut (Homemade) | Per doughnut | 233 | 9.0 | 13.0 |
This comparison shows that the Birds jam doughnut falls within a similar calorie range to other branded and homemade versions, though specific macronutrient values differ. The final calorie count is heavily influenced by factors like size, frying oil, and the amount of jam and sugar used.
Health implications and dietary considerations
Enjoying a treat like a jam doughnut can be a part of a balanced diet, but it's important to be mindful of its overall contribution to your daily nutritional intake. Foods high in sugar and refined carbohydrates can lead to a quick spike in blood sugar, followed by a crash, which can affect energy levels. The fat content, while relatively low in saturated fats for the Birds doughnut, still contributes to its overall energy density. For individuals managing their weight, calories, or conditions like diabetes, these factors are especially important to consider.
Healthier alternatives to a classic jam doughnut
If you're seeking a lower-calorie or less processed alternative, several options are available. These can help satisfy a sweet craving while providing more nutritional benefits.
- Baked vs. Fried: Choosing a baked doughnut over a deep-fried one can significantly reduce its fat and calorie content. Many recipes for baked doughnuts incorporate healthier flours and natural sweeteners.
- Homemade Options: Creating your own jam doughnuts at home gives you complete control over ingredients. Using a whole-wheat or alternative flour and making your own lower-sugar jam can produce a much healthier treat.
- Fruit and Yogurt Bowls: For a completely different but equally satisfying dessert, a bowl of fresh berries topped with Greek yogurt offers natural sweetness, fibre, and protein, with far fewer calories.
Conclusion
One Birds jam doughnut contains 243 calories per 100g, which is a considerable amount for a single treat. While an occasional doughnut can fit into a healthy lifestyle, understanding its nutritional makeup is key to making informed dietary choices. For those seeking to reduce their calorie or sugar intake, healthier, home-baked alternatives or different snack choices can provide a satisfying solution without the high energy cost. Ultimately, the occasional indulgence in a classic Birds jam doughnut can be enjoyed mindfully, balancing it with nutrient-dense foods and an active lifestyle.
Optional outbound link
For more detailed nutritional information on many different food items, you can visit the Nutracheck website, which provided details on the Birds doughnut.
Note: The nutritional information provided is based on publicly available data and may vary slightly depending on ingredient changes or portion size. Always check the official manufacturer's website for the most accurate information.
