What is the Healthiest Donut to Get at Dunkin Donuts?

November 4, 2025 •

4 min read

According to nutritional data, many popular donuts at Dunkin contain between 300 to 400 calories each, but some are considerably lower. This guide reveals exactly what is the healthiest donut to get at Dunkin Donuts, based on factors like calories, fat, and sugar content.

Quick Summary

An analysis of Dunkin's menu reveals the lowest calorie and sugar donut options, including the French Cruller and Sugared Donut, along with healthier alternatives like Munchkins and breakfast wraps. Comparing nutritional data helps make informed choices for a mindful treat.

Key Points

French Cruller is the top pick: With 230 calories, the French Cruller offers the lowest calorie count of the standard-sized donuts, making it the healthiest option.
Sugared Donut is a close second: The classic Sugared Donut is also a solid, low-calorie choice, typically containing around 210-240 calories and less sugar than frosted varieties.
Munchkins offer portion control: For a very small treat, a single Munchkin donut hole is a great way to manage calories and sugar, with a Glazed Munchkin having only 60 calories.
Watch out for toppings and fillings: The extra calories and sugar in frosted and filled donuts can be substantial, with options like the Apple Fritter reaching over 500 calories.
Customize your drink: Many coffee swirls contain more sugar than the donuts. Opt for unsweetened flavor shots and a non-dairy milk to reduce sugar intake.
Consider alternative menu items: For a more balanced meal, choose a healthier item like the Veggie Egg White Wake-Up Wrap, which provides more protein with less sugar.

Deciphering the "Healthiest" Donut at Dunkin

When facing the vast array of sweet treats at Dunkin', the term "healthy" should be viewed relatively. A donut is still a donut, but for those seeking a more mindful indulgence, some options are clearly superior to others. The best choices are those with the lowest calorie, sugar, and saturated fat content. While the menu changes periodically, staples like the French Cruller and Sugared Donut consistently rank as the most modest options.

The French Cruller: The Standout Selection

The French Cruller is often cited as the top choice for a lighter donut. Its unique, airy texture results in a significantly lower calorie count compared to its cakey or filled counterparts. A single French Cruller typically contains 230 calories, 14 grams of fat, and only 10 grams of sugar, making it the most diet-friendly option of the standard-sized donuts.

The Sugared Donut: A Classic Contender

Another surprisingly good option is the simple Sugared Donut. Stripped of thick icing and fillings, this basic ring donut offers a more controlled indulgence. It clocks in at around 210-240 calories, 11 grams of fat, and 5-13 grams of sugar, depending on the exact data source. This makes it a solid runner-up, especially for those who prefer a more traditional donut taste without the added heft of frosting.

Munchkins: The Power of Portion Control

For those who want to sample a sweet treat but are focused on portion control, the Munchkins donut holes are an excellent strategy. While a single munchkin is not necessarily "healthier" per gram, their small size allows for a controlled, bite-sized indulgence. A single Glazed Munchkin contains about 60 calories and just 3 grams of sugar. Enjoying one or two of these satisfies a craving without committing to a full-sized donut.

The Importance of Sugar Content

Beyond just calories, sugar content is a critical factor for many people managing their health. The American Heart Association recommends limiting added sugar to about 36 grams per day for men and 25 grams for women. Many of Dunkin's larger, filled, and frosted donuts exceed half of this daily recommendation in a single serving. Opting for the French Cruller or Sugared Donut helps keep sugar intake in check. When choosing any donut, it’s beneficial to check the official nutritional information on Dunkin's website to be certain, as recipes can change.

A Nutritional Comparison of Dunkin Donuts


Donut Type	Calories	Total Fat (g)	Total Sugar (g)
French Cruller	230	14	10
Sugared Donut	210	11	5
Bavarian Kreme	240	11	13
Glazed Donut	240	11	13
Jelly Donut	250	10	13
Chocolate Frosted	260	11	13
Old Fashioned	310	19	10
Glazed Chocolate	360	22	18
Apple Fritter	510	26	32

Considering Healthier Alternatives to Donuts

While this article focuses on the donuts themselves, the truly healthiest option is to explore Dunkin's wider menu. For a satisfying but more nutritionally sound choice, consider a breakfast sandwich or wrap. The Veggie Egg White Wake-Up Wrap is a solid option, offering protein to keep you full longer with significantly less sugar. If you want a sweet treat, pair your coffee with a single Munchkin to control portion size. It's about moderation and making informed decisions.

Smart Coffee Choices

Another area to watch is your beverage. Many flavored coffee swirls pack more sugar than a donut. Opting for a black coffee, espresso, or a latte made with a flavor shot (which is sugar-free) and a non-dairy milk like almond milk can dramatically reduce your overall sugar and calorie intake, allowing for a small, mindful treat like a French Cruller.

The Final Indulgence: When the Craving Hits

For many, a donut from Dunkin' is an occasional treat, not a dietary staple. In those moments, enjoying your favorite for what it is—a satisfying indulgence—is perfectly acceptable. However, for those who frequent the chain or are more conscious of their intake, understanding the nutritional differences between options is key. The French Cruller is the best choice for a standard-sized donut, but the greatest progress comes from controlling portion size with Munchkins or choosing a different, more balanced menu item entirely.

Conclusion

While no donut is a health food, the French Cruller and the classic Sugared Donut are demonstrably the healthiest standard-sized donut options available at Dunkin'. They contain fewer calories and significantly less sugar than their frosted, filled, and topped counterparts. The Munchkin donut holes offer an even more controlled way to satisfy a craving. Ultimately, the best strategy for enjoying Dunkin' while maintaining a healthy lifestyle is to understand the nutritional data and choose your indulgence wisely. For the most up-to-date information, always check the nutritional guide on the official Dunkin' website.

Dunkin' Nutrition Guide

Frequently Asked Questions

The French Cruller and the Sugared Donut typically have the lowest calorie count among the standard donuts. The French Cruller has 230 calories, while the Sugared Donut has 210-240 calories.

While Munchkins are not inherently healthier by ingredient, they offer better portion control. A single Glazed Munchkin has about 60 calories and 3g of sugar, which is significantly less than a whole donut.

Among the most calorie-dense donut-style options are the filled and specialty varieties. For example, the Apple Fritter has 510 calories and the Glazed Jelly Stick has 540 calories.

To reduce sugar, opt for a black coffee, a latte with a sugar-free flavor shot (like vanilla or hazelnut), or choose a plain donut like the French Cruller over a frosted or filled variety.

Dunkin' provides its nutritional information in a downloadable PDF format on its official website. It's the most reliable source for up-to-date data on their menu items.

The Glazed Donut, at 240 calories, is one of the lower-calorie options, but it contains more sugar than the French Cruller or Sugared Donut. It's a moderate choice, but not the healthiest.

For a genuinely healthier option, consider a non-donut menu item such as the Veggie Egg White Wake-Up Wrap or Avocado Toast, which provides protein and nutrients with significantly less sugar and calories.