What's the healthiest donut you can get? A nutritional guide

October 13, 2025 •

4 min read

According to a review published in Nutrients, a high-sugar diet can contribute to a cascade of health issues, including insulin resistance and chronic inflammation. When asking, "What's the healthiest donut you can get?", the answer depends on preparation, ingredients, and portion control, not just the brand name.

Quick Summary

Baked donuts are healthier than their fried counterparts due to lower fat and calories. Choosing natural sweeteners, whole grain flours, and simple toppings can further improve the nutritional profile. Portion control is essential for mindful indulgence.

Key Points

Bake, Don't Fry: Opting for a baked donut significantly reduces its fat and calorie content compared to a deep-fried version.
Prioritize Whole Ingredients: Using whole wheat flour, oat flour, or almond flour adds fiber and nutrients that are absent in donuts made with refined white flour.
Choose Natural Sweeteners: Swap refined white sugar for natural alternatives like maple syrup, honey, or coconut sugar for a more mindful indulgence.
Simplify Your Toppings: Avoid heavy, high-sugar glazes and fillings. Instead, choose a simple cinnamon-sugar dusting or a dark chocolate drizzle.
Practice Portion Control: Smaller sizes, such as donut holes, are a great way to satisfy a craving with fewer calories.
Consider Homemade: The healthiest option is often a homemade, baked donut, as it gives you full control over all ingredients.

Baked vs. Fried: The Fundamental Difference

When comparing donuts, the single most important factor affecting their nutritional content is the cooking method: baked or fried. A traditional donut is deep-fried in oil, which dramatically increases its fat and calorie content. This process can introduce trans fats, depending on the oil used, and makes the finished product far more calorie-dense. For instance, a generic medium-sized fried glazed donut can contain between 200 and 300 calories, with around 15 to 20 grams of fat.

In contrast, baked donuts are cooked in an oven using a donut pan, not submerged in oil. This significantly reduces the total fat content and overall calories, with a baked medium donut typically having 120 to 180 calories and 6 to 10 grams of fat. The result is a treat with a more cake-like texture rather than a crispy, greasy exterior. From a health perspective, baked donuts are the clear winner, avoiding the negative impacts of deep frying.

The Role of Ingredients

Beyond the cooking method, the ingredients used to make the donut batter play a significant role in its nutritional value. Traditional recipes often rely on refined white flour and large amounts of sugar, which provide little to no nutritional benefits. However, a healthier donut can be made with smarter ingredient choices.

For a homemade approach, consider these healthier swaps:

Flour: Instead of all-purpose flour, use whole wheat pastry flour or oat flour to add fiber and nutrients. Alternative flours like almond or coconut flour can also be used, though they may increase fat content.
Sweeteners: Replace refined sugar with natural sweeteners like maple syrup, honey, or coconut sugar. While still sugar, they offer a different flavor profile and are a slightly more mindful choice.
Moisture: Greek yogurt or buttermilk can add moisture and a boost of protein and calcium to the batter.
Fats: Use healthier oils like melted coconut oil, avocado oil, or a light olive oil in moderation.

Choosing Smarter Toppings and Fillings

What you put on and in your donut is just as important as the base. Cream-filled donuts, heavy frostings, and candy toppings are major contributors to high sugar and calorie counts. Opting for simpler, lighter options is a healthier strategy. A simple dusting of powdered sugar or cinnamon-sugar made with coconut sugar is a better alternative to a thick, sugary glaze. Dark chocolate (at least 70% cacao) melted with a little coconut oil makes for a rich yet lower-sugar glaze. Some homemade recipes also recommend using a thin drizzle of honey or 100% fruit spread. Filled donuts should be approached with caution, as they are typically higher in sugar and calories than their plain counterparts.

Brand Comparisons: Navigating Commercial Donuts

Even when buying from commercial chains, you can make smarter choices by checking nutritional information. While these options are not as healthy as a homemade, baked version, some are better than others. Generally, plain, classic glazed, or donut holes are the lowest-calorie and lowest-sugar choices.


Feature	Typical Fried Glazed Donut	Typical Baked Homemade Donut
Cooking Method	Deep-fried in oil	Baked in the oven
Calories	200-300+ kcal	120-180 kcal
Fat Content	High (15-20g)	Low (6-10g)
Saturated Fat	3-5g+	1-3g
Carbohydrates	30g+	~29g
Fiber	Low	Higher (with whole grains)
Sugar	High (15g+)	Moderate (using natural sweeteners)
Additives	Potentially more	Fewer (with whole ingredients)

Mindful Indulgence: The Final Verdict

Ultimately, the healthiest donut you can get is not one you buy from a store, but one you bake at home with healthier, whole ingredients. By controlling the type of flour, sugar, and fat you use, and keeping toppings minimal, you can enjoy a treat that is a much better nutritional choice. However, if you are grabbing a donut on the go, choose wisely: a simple, un-filled option is your best bet, and donut holes offer better portion control. A classic Krispy Kreme Original Glazed, for example, is one of the lower-calorie options on their menu.

Remember, donuts are a treat, not a dietary staple. A balanced diet and physical activity are what truly matter for overall health. Enjoying a donut mindfully, and in moderation, is key. For inspiration, here's a healthy baked donut recipe from BetterMe.

Conclusion: A Healthier Donut Awaits

While no donut can be considered a health food, it is entirely possible to make more nutritious choices. Baked, homemade donuts with healthier flour and natural sweeteners offer a significant advantage over their fried, processed counterparts. For those purchasing from a store, opting for smaller, less-adorned varieties is the wisest course. The best option is always an informed one, allowing you to indulge without derailing your nutritional goals. By focusing on preparation and ingredients, you can find a truly satisfying, and comparatively healthier, treat.

Frequently Asked Questions

The main difference is the cooking method; a fried donut is submerged in oil, absorbing high amounts of fat and calories, while a baked donut is cooked in an oven, resulting in a much lighter product.

Yes, donut holes are a healthier option because they offer better portion control. A single donut hole, such as a Cinnamon Munchkin from Dunkin', has far fewer calories and less sugar than a full-size donut.

Absolutely. By baking instead of frying and using alternative ingredients like whole wheat flour, natural sweeteners, and healthier oils, you can create a much more nutritious version at home.

Healthier topping ideas include a light dusting of cinnamon sugar (made with coconut sugar), a drizzle of melted dark chocolate, or a simple fruit glaze made from blended berries.

Major brand donuts are still treats. However, for options like Krispy Kreme, the Original Glazed or simple cake donuts are often the lowest in calories and sugar. Always check the nutritional information on the company's website.

Protein donuts are a category specifically designed to be healthier, offering high protein and low sugar content. Some brands, like The Healthy Donut Co., focus on this niche.

The key is mindful indulgence and moderation. View a donut as an occasional treat rather than a regular snack. Balance it with an overall diet rich in nutrients and get regular physical activity.