What is the healthiest Dunkin donut donut? A Deep Dive Into Nutritional Facts

November 4, 2025 •

4 min read

With some of Dunkin's offerings, like the Apple Fritter, exceeding 500 calories, understanding your options is key for health-conscious consumers. A simple sugar-dusted treat might seem less indulgent, but a deeper look at the nutritional data is needed to accurately determine what is the healthiest Dunkin donut donut for your diet goals. This guide breaks down the nutrition of popular choices to help you make an informed decision.

Quick Summary

The French Cruller and Apple 'n Spice are two of Dunkin's lowest-calorie donut options. For a smaller indulgence, Munchkins offer a good solution for portion control. Understanding the differences between yeast and cake donuts and paying attention to added toppings and fillings is crucial for choosing a lighter treat.

Key Points

French Cruller is a top contender: With approximately 230 calories, the airy French Cruller is one of the lowest-calorie full-sized donuts at Dunkin'.
Apple 'n Spice is a healthy flavored choice: At around 230 calories, this flavorful, un-frosted option is also a smart selection.
Munchkins offer great portion control: Opting for a single Munchkin, like the 60-calorie Cinnamon variety, is a great way to satisfy a craving with a minimal nutritional impact.
Yeast donuts are often less dense than cake donuts: Lighter, yeast-based donuts like the classic glazed often have fewer calories than their dense, cake-style counterparts like the Old Fashioned.
Avoid heavy fillings and toppings: Specialty donuts with excessive frosting, drizzles, and fillings are almost always the highest in calories, sugar, and fat.
The 'healthiest' choice is an occasional treat: No matter which donut you choose, it's best viewed as an indulgence rather than a regular part of your diet.
Check the app for current nutritionals: Dunkin's official app or website provides the most up-to-date and accurate nutritional facts for their current menu offerings.

While no donut is truly a health food, some options at Dunkin' are significantly less indulgent than others. For those looking to enjoy a treat while being mindful of their nutritional intake, comparing the calorie, fat, and sugar content is the first step. This guide uses publicly available nutritional information to help you pinpoint the most reasonable choice when a donut craving strikes.

The Low-Calorie Leaders: Top Contenders for the 'Healthiest' Donut

When judging a donut on its nutritional impact, the key metrics are calories, total fat, and sugar content. Based on data from nutritional websites, a few options rise to the top for having lower numbers across the board. The Apple 'n Spice donut is often cited as one of the best choices, coming in at around 230 calories. Another strong contender is the French Cruller, also boasting a low-calorie count and an airy texture that contributes to a lighter feel. For those who prefer a filled option, the Bavarian Kreme and Jelly donuts offer a lower-calorie alternative to their frosted or topped counterparts.

French Cruller

Calories: ~230
Why it's a good choice: Its unique shape and preparation lead to a lighter, less dense donut. It also typically contains less sugar and sodium than other options.

Apple 'n Spice Donut

Calories: ~230
Why it's a good choice: One of the lowest-calorie full-size donuts available, it provides a flavorful alternative without the heavy frosting of many other options.

Bavarian Kreme Donut

Calories: ~240
Why it's a good choice: Despite being a filled donut, its calorie count is surprisingly low, making it a good choice if you're craving something with a creamy center.

Deconstructing the Donut: Yeast vs. Cake

Dunkin' offers two main types of donuts, which impacts their nutritional profile. Yeast donuts, like the classic glazed, are made from a yeast-leavened dough, resulting in a light, fluffy texture. Cake donuts, like the old-fashioned, are made from a denser, cake-like batter. These differences play a role in their final caloric and fat content.

Yeast Donuts: Tend to be lighter in texture but can absorb more oil during frying, potentially increasing fat content. However, they often have fewer calories overall compared to their frosted cake counterparts. The classic glazed donut, a yeast variety, has about 240 calories.
Cake Donuts: Denser and more crumbly, cake donuts often have a higher fat content due to the baking process. For example, an Old Fashioned donut can have around 310 calories and a higher fat count than a standard glazed donut.

The Portion Control Power of Munchkins

For those who want just a taste of sweetness without the full donut commitment, Munchkins donut holes are an excellent option. They provide a satisfying treat in a much smaller, portion-controlled size. While the nutritional values differ slightly by flavor, they are a much better choice for managing calorie intake.

Glazed Munchkin: Approximately 60 calories per piece, with 7 grams of carbs and 3 grams of fat.
Cinnamon Munchkin: Weighing in at only 60 calories, this option has just 2 grams of added sugar and a moderate 6 grams of carbs.

How to Make the Smartest Choice

Making a healthier choice isn't just about picking the lowest-calorie donut; it's also about portion size and the frequency of your indulgence. Here are a few tips for navigating the Dunkin' menu mindfully:

Check the App: Dunkin's app and website provide comprehensive nutritional information, allowing you to check the exact stats for any item before you order.
Choose Simpler Options: Generally, simpler is better. Avoid heavily topped, filled, or specialty donuts that are often loaded with extra sugar and fat. A plain or lightly frosted option is a safer bet.
Consider Alternatives: If a donut isn't a must-have, explore other, genuinely healthier menu items like a Veggie Egg White Wake-Up Wrap or a simple coffee with a sugar-free flavor shot.
Split Your Treat: When you want a more decadent donut, split it with a friend to cut the calories and sugar in half.

Comparison Table: Top Dunkin' Donut Nutritional Data


Donut (1 Serving)	Calories	Total Fat	Saturated Fat	Sugars	Sodium
Apple 'n Spice	230	11g	4.5g	13g	270mg
French Cruller	230	11g	4.5g	13g	135mg
Bavarian Kreme	240	11g	4.5g	13g	270mg
Jelly Donut	250	11g	4.5g	13g	270mg
Glazed Donut	240	11g	4.5g	13g	270mg
Chocolate Frosted	260	11g	4.5g	13g	290mg
Old Fashioned	310	19g	9g	10g	320mg

Conclusion: Mindful Indulgence is Key

While the search for the single healthiest donut at Dunkin' points toward options like the French Cruller or Apple 'n Spice due to their lower calorie counts, it's crucial to remember that all donuts are occasional treats. Choosing a lighter option or a portion-controlled Munchkin is a mindful way to enjoy a sweet craving without significant nutritional derailment. For the most accurate nutritional details, consulting the official Dunkin' website or app is always the best strategy for staying on track with your diet.

Frequently Asked Questions

The French Cruller and the Apple 'n Spice donuts are generally the lowest-calorie full-size donuts on the menu, each containing approximately 230 calories.

Yes, Munchkins are a great choice for portion control. The Glazed Munchkin has about 60 calories per piece, making it a smaller, more manageable treat compared to a full-sized donut.

No, an Old Fashioned cake donut is often higher in calories and fat than a classic glazed yeast donut. For example, a Dunkin' Old Fashioned donut has about 310 calories, while a glazed has approximately 240.

Frosted donuts generally contain more sugar than a plain or sugared donut. For instance, a chocolate frosted donut has 260 calories, slightly more than the classic glazed.

In addition to picking a low-calorie donut, you can reduce calories by opting for a black coffee or unsweetened tea, using skim milk instead of cream, and choosing sugar-free flavor shots over sugary syrups.

Specialty donuts and heavily filled or topped varieties, such as the Apple Fritter, Bismark, and Maple Creme Stick, are often the most indulgent with very high calorie counts.

Yes, for the most accurate and current information, you should check Dunkin's official website or mobile app, which provides a detailed breakdown of all their menu items.