How many calories in a 100 gm donut?

December 14, 2025 •

3 min read

A 100-gram glazed donut typically contains around 403 to 426 calories, but this can vary significantly based on ingredients and toppings. This guide provides a detailed look at how many calories in a 100 gm donut and explores the different factors that can influence its nutritional value.

Quick Summary

The calorie count for a 100g donut depends heavily on its type, with glazed versions having more than plain ones. Fillings like cream or jelly also increase the overall energy content.

Key Points

Variable Calorie Count: A 100 gm donut's calorie content varies, ranging from approximately 340 to over 430 calories depending on the type.
Toppings Increase Calories: Glazes, frostings, and sprinkles add significant sugar and fat, substantially increasing the total calories compared to a plain donut.
Fillings Add to the Count: Donuts with fillings like cream, custard, or jelly are more calorie-dense due to the added ingredients.
High in Carbs and Fat: The majority of a donut's calories come from high-sugar carbohydrates and fats from the frying process.
Nutritionally Light: Donuts offer minimal nutritional value beyond energy and should be consumed in moderation as a treat.
Plain vs. Glazed: A plain, unfrosted cake-type donut typically has slightly more calories per 100g than a glazed one, but less overall sugar from toppings.

Understanding the Calorie Count in a 100 gm Donut

The calorie content of a 100-gram donut is not a single, fixed number. It varies depending on the specific type, such as plain, glazed, or filled. As a rule of thumb, the more processed sugar and added fat a donut has, the higher its calorie density will be. This is why a simple, plain donut generally has fewer calories than a decadent, cream-filled one with extra frosting.

Factors Influencing Donut Calories

Several key factors contribute to the calorie content of a donut. These include the base recipe, the type of oil used for frying, and the added sugars and toppings.

Type of Dough: Yeast-leavened donuts tend to be lighter and fluffier, sometimes absorbing less oil than denser, cake-style donuts.
Frying Oil: The type of oil used for frying and how much the donut absorbs significantly impacts the fat and calorie content. Some commercial bakeries use vegetable shortening or other high-fat options.
Toppings and Glaze: A simple sugar glaze adds calories, but a thick layer of frosting with sprinkles or a chocolate dip will add substantially more.
Fillings: Donuts filled with cream, custard, or jelly have extra ingredients that increase their overall calorie load. A 100g cream-filled donut, for instance, has a lower calorie count than some glazed counterparts but is still very calorie-dense.

Comparison Table: Donut Type vs. Calories (per 100 gm)


Donut Type	Approximate Calories (per 100g)	Primary Characteristics
Plain Donut	~421 kcal	Simple, unleavened cake-style or yeast dough, minimal sugar topping.
Raised/Glazed Donut	~403-426 kcal	Light, fluffy yeast donut with a thin sugar glaze.
Creme-Filled Donut	~361 kcal	Yeast-leavened donut filled with a creamy custard or cream.
Jelly-Filled Donut	~340 kcal	Yeast-leavened donut filled with a fruit-based jam or jelly.
Cake-Type Donut (Plain)	~434 kcal	Denser, richer dough, often with a slightly crispy exterior.

Nutritional Breakdown and Considerations

Beyond just calories, a 100g donut is primarily composed of carbohydrates and fat, with a small amount of protein. The high sugar content provides quick energy but offers minimal nutritional benefit, often leading to a sugar crash later on. The fat content, particularly from frying, contributes heavily to the calorie density.

List of Macronutrient Composition (Approximate per 100g)

Carbohydrates: Can range from 30g to 50g, depending on the sugar content.
Fats: Typically between 23g and 25g, including saturated and trans fats.
Protein: Often a lower percentage, around 5g to 6g.
Sugar: A large portion of the carbohydrate content comes from added sugars, which can be around 15g to 23g.

For those monitoring their intake, understanding the source of these calories is as important as the number itself. The minimal fiber and high levels of saturated fat and sugar mean donuts should be considered a treat rather than a regular dietary staple.

Making Healthier Donut Choices

While donuts are an occasional indulgence, some options are slightly better than others. For example, opting for a plain or jelly-filled donut over a heavily frosted and cream-filled variety can save you a significant number of calories and sugar. Some bakeries are also beginning to offer baked rather than fried donuts, which can reduce the overall fat content. Portion control is another effective strategy. Instead of a full 100g, consider sharing one or choosing a smaller donut hole to satisfy a craving with fewer calories.

Conclusion: A Calorie-Dense Treat

In conclusion, a 100-gram donut is a calorie-dense treat, with most types containing over 350 calories. The exact figure depends heavily on the specific donut, with plain or jelly-filled options typically having fewer calories than their glazed or cream-filled counterparts. While they can be enjoyed as an occasional snack, it's wise to be mindful of their high sugar and fat content within a balanced diet.

Related Resources

For more detailed nutritional information and comparisons, you can consult various health and nutrition databases. These can provide a more precise breakdown of macronutrients and other nutritional facts for a wide range of food items. A reliable source for general nutrition facts is the USDA FoodData Central database, which offers comprehensive information on many common foods. For more specific donut details, searching reputable nutrition tracking sites can be helpful.

Frequently Asked Questions

While it varies by recipe, a plain 100g donut might have around 421 calories, whereas a glazed 100g donut can be slightly higher, around 426 calories, due to the added sugar in the glaze.

No, not always. For example, a 100g jelly-filled donut contains approximately 340 calories, which is less than a 100g glazed donut's calorie count of around 426. However, cream-filled donuts can also be very calorie-dense.

A typical 100g donut contains a high amount of fat, usually between 23 and 25 grams. This includes saturated fats and sometimes trans fats, and it is a major contributor to the overall calorie content.

Yes, from a calorie and fat perspective, a baked donut is generally a healthier choice. Baking reduces the need for large amounts of oil, which significantly cuts down on the overall fat and calorie content.

Since donuts are a treat, there is no official recommended serving size. However, considering the high calorie density, a smaller portion, or consuming them infrequently, is advised for a balanced diet.

Sugar sprinkles and frosting add more refined sugar and sometimes more fat to the donut, increasing its total calorie count. A heavily frosted donut will have significantly more calories than one with a simple glaze.

Yes, absolutely. Calorie counts can vary between brands depending on their specific recipes, ingredients, and preparation methods. It is best to check the nutritional information provided by the specific brand for the most accurate details.