Craving a Treat? What is the healthiest donut to get?

While some specialty donuts can pack over 500 calories, navigating the bakery case to determine what is the healthiest donut to get can be tricky. The answer depends less on finding a 'healthy' food and more on making the best choice among indulgent options. Understanding the nutritional differences between types, toppings, and preparation methods is key to enjoying a sweet treat without derailing your diet.

Quick Summary

This guide breaks down the nutritional profiles of different donuts, comparing factors like yeast vs. cake and baked vs. fried, to help you make a smarter choice.

Key Points

• French Cruller is a good choice: Its airy, yeast-based dough absorbs less fat, making it one of the lower-calorie options at Dunkin'.

• Simpler is better: Opt for a plain, glazed, or sugared donut over heavily frosted, filled, or specialty options to significantly reduce calories and sugar.

• Yeast donuts are typically lower in fat: Due to their lighter, fluffier texture, yeast-risen donuts absorb less oil during frying than denser cake donuts.

• Bake at home for the ultimate healthy choice: Homemade baked donuts allow you to control ingredients and eliminate the unhealthy fats from deep frying entirely.

• Portion control is key: For the lowest calorie indulgence, go for a single donut hole instead of a full-size donut.

• Moderation is essential: Even the simplest donut is a treat, and should be enjoyed in moderation as part of an otherwise balanced diet.

The Nutritional Truth About Donuts

Before diving into specific recommendations, it's important to understand the fundamental nutritional profile of a standard donut. Most store-bought donuts are high in calories, added sugars, and unhealthy fats, while being low in beneficial nutrients like protein, fiber, and vitamins. Their composition is what makes them an occasional treat, not a dietary staple. However, not all donuts are created equal, and some choices are objectively better than others.

Key factors that impact a donut's nutritional value include:

• Preparation Method: Fried donuts, which are cooked in hot oil, will almost always have a higher fat content than baked versions. Many chains, especially those specializing in fresh donuts, rely on deep frying.
• Ingredients: The type of dough, whether yeast-risen or cake-based, plays a significant role. The yeast-raised dough is airier and absorbs less fat during frying compared to denser cake dough.
• Fillings and Toppings: Elaborate toppings like cream cheese frosting, chocolate chips, and cookie crumbles, as well as high-sugar fillings, dramatically increase the calorie, fat, and sugar counts.
• Size: As with any food, portion size is a primary driver of calorie and sugar intake. Doughnut holes, for instance, are a great option for portion control.

What Makes a Donut 'Healthier' (Relatively)?

No donut is a true 'health food', but some are better choices within the category of indulgence. The term 'healthiest' in this context means having the lowest calorie, fat, and sugar counts. These options are typically simpler, with fewer ingredients and toppings.

Characteristics of a 'Healthier' Donut

• Simple Glaze or None At All: Plain or simply glazed options avoid the excessive sugar and fat from thick frostings, sprinkles, or candies. A basic glaze adds sweetness without the heavy caloric load.
• Unfilled: Fillings like jelly, custard, or cream cheese add significant calories and sugar. An empty, airy donut is a lighter choice.
• Yeast-Raised: The lighter, airier texture of a yeast donut means it soaks up less fat during the frying process than a denser cake donut.
• Baked over Fried: Some specialty shops and homemade recipes offer baked donuts, which eliminate the excess oil from deep frying.

Healthiest Donut Options from Popular Chains

When you're at a chain like Dunkin' or Krispy Kreme, knowing the menu can help you make a better choice. The companies themselves provide nutritional information online, making it easy to compare.

Dunkin' Donuts

Based on available nutritional information, some of the lower-calorie options at Dunkin' include:

• French Cruller: At around 230 calories, its unique shape and airy texture make it one of the lighter full-size options.
• Sugared Donut: A classic choice with fewer added toppings, often around 240 calories.
• Jelly Donut: With a sweet but contained filling, this can be a reasonable option at about 250 calories.

Krispy Kreme

Krispy Kreme's most famous option surprisingly ranks among the lighter choices:

• Original Glazed Doughnut: At approximately 190 calories, this iconic donut is one of the lower-calorie options on the menu.
• Glazed Donut Holes: For ultimate portion control, a single glazed hole is only around 45 calories.

Yeast vs. Cake Donuts: Which is a Better Choice?

This is one of the most significant distinctions in the donut world, with tangible health implications. A key difference lies in how much fat they absorb during frying.

• Yeast-Raised Donut: These are made with an enriched bread dough and yeast, which causes them to puff up and become light and airy. This structure allows them to absorb less oil during frying, generally making them lower in calories and fat than their cake counterparts, especially when comparing plain or simply glazed versions.
• Cake Donut: Leavened with baking powder or baking soda, these have a dense, moist, and often heavier texture. This density means they absorb more oil during frying, resulting in higher fat and calorie content. While a plain, un-iced cake donut can be a decent option, the denser nature often puts it at a disadvantage nutritionally compared to a yeast donut.

How to Make Healthier Donut Choices

Even when faced with a bakery counter of tempting options, you can make smarter decisions with a few simple strategies:

• Opt for Simplicity: Choose the most basic version available, like a plain glazed or sugared donut. Steer clear of anything with cream filling, excessive frosting, or a mountain of toppings.
• Size Matters: A donut hole or a small mini donut is an excellent way to satisfy your craving with a fraction of the calories.
• Check the Facts: Many chains and even some local shops provide nutritional information upon request or online. Look for the lowest calorie, fat, and sugar counts before you decide.
• Consider Homemade and Baked: For the truly health-conscious, baking donuts at home is the best route. You can control all the ingredients, using alternatives like almond or oat flour, and natural sweeteners. Air-fried donuts are also a great alternative for a lower-fat version.

Nutritional Comparison: Store-Bought vs. Healthier Options

Feature	Traditional Specialty Donut	Krispy Kreme Original Glazed	Homemade Baked Donut (Sample)
Calories	350–500+	~190	~170
Sugar	20–50g+	10g	7g
Fat	20–30g+	11g	8g
Protein	3–5g	3g	6g
Preparation	Often fried with multiple toppings	Fried with light glaze	Baked, healthier ingredients

A Note on Moderation

Enjoying a donut should be a conscious indulgence, not a frequent habit. The occasional treat is fine for a balanced diet, but relying on donuts as a regular breakfast or snack can lead to health issues associated with high sugar intake, such as weight gain and increased risk of type 2 diabetes and heart disease. Pairing your donut with a healthy meal or snack, like a piece of fruit or some nuts, can help balance your overall intake for the day.

Conclusion: Making the Best Decision

So, what is the healthiest donut to get? The answer is the simplest one you can find. A simple glazed or sugared yeast donut is generally a better choice than a filled or heavily frosted cake donut. For the ultimate healthy option, consider baking your own at home using healthier ingredients and a no-fry method. By being mindful of your choices, you can still enjoy a delicious donut and feel good about your decision, especially when paired with a generally balanced diet and moderation.

For more information on making healthier dessert swaps, you can explore resources on the American Heart Association website.

Frequently Asked Questions

What is the healthiest donut at Dunkin'?

Among the full-size donuts, the French Cruller is often cited as one of the healthier choices at Dunkin', offering an airy texture and lower calorie count than many other varieties.

Is a glazed donut healthier than a chocolate donut?

Generally, yes. A simple glazed yeast donut, like the Original Glazed from Krispy Kreme, typically has fewer calories, sugar, and fat than a chocolate-frosted or filled donut.

Are cake donuts or yeast donuts healthier?

In most cases, yeast-raised donuts are healthier because their lighter, fluffier structure absorbs less oil during frying compared to denser cake donuts, resulting in fewer calories and less fat.

What is the calorie count of a donut hole compared to a full donut?

A single donut hole, like Krispy Kreme's Glazed Donut Hole at 45 calories, has significantly fewer calories than even a simple full-size donut, which can range from 190 to over 500 calories.

Is baking donuts at home healthier?

Yes, baking donuts at home is the healthiest option because it eliminates the deep-frying process and allows you to use healthier ingredients, such as whole grain flours and natural sweeteners.

How can I reduce the calories in my donut choice?

To reduce calories, choose a smaller portion (like a donut hole), opt for a simple glazed or sugared donut instead of filled or frosted ones, and check the nutritional information for the lowest-calorie option.

Is an old-fashioned donut a healthy choice?

While an old-fashioned donut may seem simpler, they are a type of cake donut and are often dense, which means they absorb more fat when fried. A plain glazed yeast donut is generally a better choice.