How many calories are in one original glazed doughnut? A guide to nutrition and diet balance

November 4, 2025 •

4 min read

According to the official nutritional information, one Original Glazed® doughnut from Krispy Kreme contains approximately 190 calories. This article delves into the breakdown of those calories and explores how this iconic treat fits into a balanced nutrition diet.

Quick Summary

This nutritional analysis details the calorie and macronutrient content of an original glazed doughnut. It provides strategies for incorporating occasional indulgences into a healthy diet through moderation and mindful eating, along with comparisons and healthier alternatives.

Key Points

Calorie Count: An original glazed doughnut contains approximately 190 calories, with a significant portion derived from fat and simple carbohydrates.
Nutritional Composition: The doughnut is low in essential nutrients like fiber, and provides minimal protein, with high levels of saturated fat and sugar.
Moderation is Key: Occasional treats, including doughnuts, can fit into a balanced nutrition plan; the focus should be on overall dietary patterns rather than single food items.
Pairing for Balance: To manage blood sugar spikes, consider pairing a sugary treat with protein or fiber from healthier food sources, such as fruit or yogurt.
Healthier Alternatives: For frequent cravings, healthier swaps like fruit, dark chocolate, or homemade baked goods can provide sweetness with added nutritional benefits.
Exercise and Energy Balance: A single doughnut's calories can be balanced with moderate exercise, such as a 30-40 minute brisk walk.
Mindful Consumption: Practicing mindful eating by savoring the treat and controlling portions can lead to greater satisfaction and prevent overindulgence.

For many, the warm, sugary aroma of an Original Glazed® doughnut is an irresistible treat. But as people become more conscious of their nutritional intake, a common question arises: "How many calories are in one original glazed doughnut?" The answer, approximately 190 calories per serving, provides a starting point for understanding its place within a balanced diet. A deeper look at its nutritional composition reveals more about its impact on health and how it can be enjoyed responsibly.

The Nutritional Breakdown of an Original Glazed Doughnut

The calorie count of a single original glazed doughnut is primarily composed of fat and carbohydrates, with minimal protein and fiber. Understanding this breakdown helps contextualize the treat's impact on your daily intake.

Calories and Macronutrients

Total Calories: Approximately 190 kcal.
Total Fat: Around 11 grams, with 5 grams being saturated fat. This is a significant portion of the daily recommended saturated fat intake.
Total Carbohydrates: Roughly 22 grams, including 10 grams of sugar. These are simple carbohydrates that can cause a rapid spike and crash in blood sugar levels if consumed alone.
Protein: A small amount, about 3 grams.
Dietary Fiber: Less than 1 gram, meaning it offers little to no digestive health benefits.

Unlike nutrient-dense foods, which provide essential vitamins and minerals, an original glazed doughnut is considered a treat with minimal nutritional value. Its high sugar and fat content, combined with a lack of fiber, makes it an "ultra-processed food".

Finding Balance: Doughnuts and a Healthy Diet

A healthy diet isn't about complete restriction but rather balance and moderation. Enjoying a treat like an original glazed doughnut on occasion can fit into a healthy lifestyle without causing harm. The key is how and when you choose to indulge.

Practical Tips for Enjoying Treats in Moderation

Mindful Eating: Savoring the experience of eating a doughnut, rather than eating it mindlessly, can increase satisfaction and prevent overconsumption.
Portion Control: Instead of eating a whole box, share it with others or opt for a single doughnut. Some brands even offer smaller doughnut holes for a bite-sized indulgence.
Pair with Nutrient-Dense Foods: To mitigate the blood sugar spike and crash, pair your doughnut with a source of protein, fat, or fiber. For instance, have it alongside a serving of Greek yogurt and berries.
Plan Ahead: If you know you'll be enjoying a doughnut, you can adjust your calorie and sugar intake for the rest of the day to stay within your overall dietary goals.

Comparison: Original Glazed Doughnut vs. Healthy Alternatives

Understanding how a doughnut stacks up against other options can help you make informed choices based on your health goals.


Item	Calories	Total Fat	Sugar	Fiber	Notes
Original Glazed Doughnut	~190 kcal	~11 g	~10 g	<1 g	High in saturated fat and added sugars.
1 cup Mixed Berries	~80 kcal	<1 g	~15 g	~8 g	High in fiber, antioxidants, and vitamins.
1 oz Dark Chocolate (70-85% cacao)	~170 kcal	~12 g	~7 g	~3 g	Rich in antioxidants, but still a calorie-dense treat.
Baked Apple	~95 kcal	<1 g	~19 g	~4 g	A naturally sweet, high-fiber, and low-fat option.
1 cup Greek Yogurt (plain, low-fat)	~150 kcal	~4 g	~8 g	0 g	High in protein, which promotes fullness.

Burning Off a Doughnut: Exercise and Calorie Expenditure

While not a punishment, exercising is a great way to balance your calorie intake. The time required to burn 190 calories can vary depending on your body weight and the intensity of the activity.

Approximate Calorie Burn Time for 190 calories:

Walking (brisk pace): Around 30-40 minutes.
Cycling (moderate pace): Around 20-25 minutes.
Jogging: Around 15-20 minutes.
Swimming (leisurely): Around 20-25 minutes.

Healthier Alternatives to Satisfy a Sweet Tooth

If you frequently crave a sweet treat, there are many healthier alternatives that can satisfy your palate while providing more nutritional value.

List of Healthy Swaps:

Baked Donuts: Baking donuts at home using a donut pan and less sugar-intensive recipes can dramatically reduce the fat and sugar content.
Fruit and Nut Butter: Apple slices with almond butter or a bowl of berries and Greek yogurt can provide a satisfying sweet flavor with added fiber and protein.
Dark Chocolate: A small serving of dark chocolate with a high cacao percentage offers antioxidants with less sugar than a traditional doughnut.
DIY Smoothies: Blend fruits like bananas and berries with Greek yogurt or almond milk for a naturally sweet, filling drink.

Conclusion

Knowing how many calories are in one original glazed doughnut is the first step toward making informed dietary choices. At approximately 190 calories, this treat is best enjoyed as an occasional indulgence rather than a daily staple. By practicing moderation, incorporating mindful eating, and understanding how to balance your overall diet, you can enjoy these treats without compromising your health goals. A balanced approach allows for all foods to fit, ensuring both your physical health and mental satisfaction are taken care of. For a deeper dive into balanced eating, explore resources like the Everyday Health article on enjoying doughnuts without risk.

This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for personalized health advice.

Here is a link to an external resource for further reading on enjoying treats in moderation

Frequently Asked Questions

One Original Glazed® doughnut from Krispy Kreme has approximately 190 calories.

The nutritional breakdown is roughly 11g of total fat (5g saturated), 22g of total carbohydrates (10g sugar), less than 1g of fiber, and 3g of protein.

No, an original glazed doughnut is not considered a healthy snack. It is an ultra-processed food, high in sugar and fat and low in beneficial nutrients like fiber, making it a treat to be consumed in moderation.

You can incorporate a doughnut by practicing moderation and mindful eating. Pair it with nutrient-dense foods like fruits or nuts to help balance blood sugar levels and stay within your overall calorie goals.

The exercise needed depends on the individual, but generally, it takes about 30-40 minutes of brisk walking or 15-20 minutes of jogging to burn off approximately 190 calories.

Healthier alternatives include fruit (like berries or a baked apple), dark chocolate, and homemade baked goods made with whole wheat flour and natural sweeteners.

Yes, because the original glazed doughnut is high in simple carbohydrates and sugar, it can cause a rapid spike in blood sugar levels, followed by a crash, especially if consumed on its own.

Yes, calorie counts can vary significantly by brand due to differences in size, ingredients, and processing. Always check the specific nutrition information for the doughnut you are consuming.