Is a Muffin Healthier Than a Donut? The Surprising Nutritional Showdown

October 28, 2025 •

3 min read

Many believe a muffin is the healthier breakfast choice, but some coffee shop muffins contain nearly double the calories and triple the sugar of a glazed donut. This surprising reality begs the question: Is a muffin healthier than a donut?

Quick Summary

This article examines the nutritional profiles of commercial muffins and donuts, revealing that muffins are often higher in calories and sugar than many people realize due to ingredients and large portion sizes. The healthfulness depends on preparation, with homemade muffins being the clear winner.

Key Points

Commercial Muffins vs. Donuts: A large, store-bought muffin often has more calories and sugar than a standard glazed donut.
Size Matters: Portion size is a major factor, with many muffins being significantly larger and more calorie-dense than a single donut.
The Health Halo Effect: Labels like 'bran' or 'blueberry' on commercial muffins are often misleading, as they do not guarantee a healthy product.
Homemade is Healthiest: You can create nutritious muffins at home using whole grains, natural sweeteners, and healthy add-ins, unlike the universally fried donut.
Both are Treats: Both commercial muffins and donuts are best enjoyed in moderation rather than as regular breakfast options.
Prioritize Smart Swaps: To make a healthier muffin, swap refined flour for whole grains, reduce sugar, and add fruit or vegetables for nutrients and fiber.

The Muffin Myth: Why "Healthy" Labels Are Misleading

The muffin often has a reputation as a healthier breakfast option, with varieties like 'blueberry' or 'bran' suggesting nutritional value. However, this isn't always accurate, especially with large, commercially produced muffins. These are frequently high in sugar, fat, and refined flour, often exceeding the calorie and sugar content of a glazed donut. The Harvard T.H. Chan School of Public Health notes that a large commercial blueberry muffin can be around 470 calories, with refined carbs leading to blood sugar spikes.

The Impact of Commercial Baking Practices

Commercial muffins prioritize flavor with high amounts of sugar, fat, and refined flour. Their large size significantly contributes to their higher calorie counts. While donuts are fried, a smaller donut might still have fewer calories than a large muffin.

The Nutritional Breakdown: Muffin vs. Donut

Here is a comparison of a commercial muffin and a typical glazed donut, showing surprising nutritional differences:


Nutritional Aspect	Commercial Muffin (Example: Large Blueberry)	Glazed Donut (Example: Standard)
Typical Calories	350-500+ kcal	200-300 kcal
Sugar	25-40+ grams	13-18 grams
Fat	15-20+ grams	8-15 grams
Fiber	Low, often < 2 grams	Low, often < 2 grams
Refined Grains	High	High

The Role of Preparation: The Game Changer

The healthfulness of a muffin largely depends on how it's made. Commercial muffins are often loaded with unhealthy ingredients, but a homemade version offers control over sugar, fat, and flour. Unlike donuts, which are typically fried and universally less healthy, muffins can be made nutritious at home.

How to Make a Truly Healthy Muffin

Use whole grains: Substitute refined flour with options like whole wheat or oat flour to boost fiber.
Reduce sugar: Lower added sugar and use natural sweeteners where possible.
Add healthy ingredients: Incorporate Greek yogurt, eggs, nuts, or seeds for protein and healthy fats.
Increase produce: Mix in shredded vegetables or extra fruit for added nutrients.
Control size: Use smaller muffin tins to manage portion sizes.

Making a Smarter Choice: When Cravings Hit

If choosing between a store-bought muffin and a donut:

Consider portion size: A standard donut is often smaller than a large muffin.
Be wary of labels: Don't assume a commercial muffin is healthy based on its name.
Prioritize homemade: Baking at home gives you control over ingredients.
Treat it as an indulgence: Neither is ideal for daily consumption.
Choose balanced breakfast: Opt for options with fiber, protein, and complex carbs for better nutrition.

The Takeaway

While muffins are often perceived as healthier, many commercial versions contain more calories and sugar than a basic donut due to size and ingredients. Although donuts are fried, a large bakery muffin can be the less healthy choice. Homemade muffins are the best option for those seeking a nutritious treat. For healthier muffin ideas, see the Harvard T.H. Chan School of Public Health's tips: The Great Muffin Makeover.

Conclusion: The Final Verdict

Neither commercial muffins nor donuts are health foods and should be consumed in moderation. Surprisingly, a smaller, standard donut might have a slight nutritional advantage over a large bakery muffin in terms of calories and sugar. For a healthy breakfast, choose options providing a better balance of nutrients, reserving muffins and donuts for occasional treats.

Frequently Asked Questions

Commercial muffins are often oversized and made with large quantities of refined flour, sugar, and fat to enhance flavor, making them more like cake than a traditional breakfast item.

No, this is a common misconception known as the 'health halo.' While bran and blueberries offer some nutrients, commercial versions are typically loaded with added sugar and fat, outweighing any minor health benefits.

Yes, absolutely. By baking at home, you can use whole-grain flours, reduce sugar, use natural sweeteners like fruit puree, and add nutrient-dense ingredients like nuts, seeds, and vegetables.

Muffins are baked, while traditional donuts are fried. While frying adds fat, the overall nutritional impact in a commercial setting is often determined more by portion size and ingredient quality.

For an occasional treat, consider the portion size. A standard glazed donut is often smaller and may have fewer calories and less sugar than a massive coffee shop muffin. Check nutrition labels if available.

A more nutritious breakfast includes options rich in fiber and protein, such as oatmeal with berries and nuts, a whole-grain wrap with nut butter, or Greek yogurt with fruit.

Not necessarily. When fat is reduced in muffins, it is often replaced with more sugar and refined carbohydrates to maintain flavor. Some 'low-fat' muffins have comparable calories and more sugar and sodium than their regular counterparts.