How many calories are in a jelly stick donut?

November 4, 2025 •

3 min read

Jelly stick donuts can have a high calorie count, with some exceeding 500 calories per serving. Knowing the calorie content of these treats can help inform dietary choices.

Quick Summary

Jelly stick donuts typically contain between 500 and 540 calories. The exact nutritional profile varies depending on the brand. The calorie count is driven by high levels of carbohydrates and fat.

Key Points

High-Calorie Treat: A jelly stick donut can contain over 500 calories, mainly from fat and sugar.
Varies by Brand: Calories differ depending on the brand, size, and whether it's glazed; check specific nutritional facts.
Dense Macros: The donut is high in carbohydrates and fat, with minimal protein, contributing to a high percentage of saturated fat and sugars.
Significant Exercise Required: Burning off the calories requires a substantial amount of physical activity, such as over two hours of brisk walking.
Portion Control is Key: Enjoying a jelly stick donut in moderation is essential for a balanced diet.
Fried Dough and Jelly: The high fat from deep-frying and the high sugar content from the jelly are the primary sources of calories.

The Calorie Breakdown of a Jelly Stick Donut

A jelly stick donut is a high-calorie treat because of its ingredients: the fried dough and the sugary filling. Most commercial versions are made from yeast-leavened dough that is deep-fried. The frying process adds a lot of fat. The jelly filling adds sugar. These two elements, the fat and the sugars, are the main reasons for the donut's high calorie count.

Jelly stick donuts are often larger than other kinds of donuts, which means they contain more calories per serving. While the specific nutrition can differ based on the recipe—such as the amount of sugar used, the type of oil for frying, or the sweetness of the jelly—the general profile remains consistently high in energy. For instance, a basic homemade version, while potentially slightly healthier depending on preparation, still contains significant calories from its carbohydrate-rich dough and sugary jam.

A Brand-by-Brand Comparison of Calorie Content

The calorie counts for jelly stick donuts vary by brand. Here is a comparison:


Brand	Product	Serving Size	Calories	Fat	Carbs	Sugars
Dunkin'	Glazed Jelly Stick	1 stick	530	30g	61g	34g
Dunkin'	Regular Jelly Stick	1 stick	500	30g	52g	26g
Honey Dew Donuts	Coconut Jelly Stick	1 stick	530	21g	78g	37g
Dunkin' (Alternative source)	Jelly Stick	1 stick	540	30g	66g	37g

Calorie information can vary between different nutritional databases or product formulations. A single jelly stick donut contains over 500 calories.

Beyond Calories: Understanding the Macros

It is important to look at the macronutrient breakdown. For a standard jelly stick donut, the profile is high in fat and carbohydrates. According to nutritional data for a Dunkin' glazed jelly stick, the macronutrient breakdown is roughly 59% carbs, 36% fat, and only 5% protein.

Fat: A typical serving can contain 30 grams of fat, with a significant portion being saturated fat from the deep-frying process and other ingredients. This contributes to a high daily value percentage.
Carbohydrates: With over 50 grams of carbohydrates, much of which is from sugar, this type of donut provides a quick burst of energy. The sugars are quickly absorbed.
Protein: The protein content is minimal, offering little to no satiety. This means a donut won't keep you full for very long, potentially leading to cravings for more food shortly after consuming it.

Managing Your Intake

Managing your intake is crucial for a balanced diet. Here are a few strategies:

Practice portion control: Consider sharing the donut or saving some for later to reduce your calorie intake.
Make smart substitutions: If you crave a sweet treat, choose a smaller, less calorie-dense option, like a small cake donut or some fruit.
Bake instead of fry: Making a baked version of a jelly donut can significantly reduce fat and overall calories. You can also control the amount of sugar added to both the dough and the filling.

The Real Effort of "Burning Off" a Jelly Stick Donut

People often underestimate how much physical activity is needed to burn off the calories from a high-calorie snack. To put the calorie content of a jelly stick donut into perspective, consider the amount of exercise needed. According to Catholic Health, burning off 530 calories from a glazed jelly stick would require a lengthy period of physical activity.

For an average person, this could equate to:

A brisk walk of over 130 minutes
Around 70-80 minutes of cycling
Approximately 50-60 minutes of jogging

Such snacks should be considered an occasional indulgence, not a regular part of one's diet. For comprehensive wellness information, visit the Catholic Health blog.

Conclusion

A jelly stick donut is a high-calorie treat that should be enjoyed in moderation. With a calorie count often exceeding 500, and a macronutrient profile dominated by fat and sugar, it is not a nutritionally balanced food. Understanding the calorie content, checking specific brand nutritional information, and managing portion sizes are key to making informed dietary choices. It's a reminder that not all treats are created equal in terms of their energy and nutritional impact.

Frequently Asked Questions

A Dunkin' Glazed Jelly Stick typically contains 530 calories, while their standard jelly stick has around 500 calories.

A stick donut is often larger than a standard round donut, which results in a higher calorie count. For example, a Dunkin' jelly stick has more calories than their smaller, round jelly donut.

Yes, both the dough and the jelly filling are sources of sugar. A single glazed jelly stick can contain over 30 grams of sugar, which is a major contributor to its calorie total.

Key ingredients typically include flour, yeast, sugar, eggs, milk, and shortening or oil for frying. Fruit jam or preserves are used for the filling.

Burning off the calories from a jelly stick donut requires significant exercise. For a 530-calorie donut, this could be over two hours of brisk walking.

The nutritional profile is dominated by carbohydrates and fat, with only a small amount of protein. The calories are heavily concentrated in the sugars and fats.

Yes, healthier options include choosing smaller portion sizes, opting for baked donuts instead of fried, or selecting treats with less added sugar, such as a smaller pastry or a piece of fruit.