What Kind of Donut Has the Least Sugar? Plain Cake is Your Best Bet

November 4, 2025 •

3 min read

Research from sources like University Hospitals reveals that a plain cake donut, particularly an unsweetened or old-fashioned one, often has the lowest sugar content compared to its flashier counterparts. For many, the question of what kind of donut has the least sugar is crucial for mindful indulgence or dietary management, and the answer lies in simplicity. This guide explores the nutritional differences between various donuts and provides actionable advice for finding a satisfying treat without the sugar overload.

Quick Summary

A plain cake donut without any glaze or frosting contains the lowest amount of sugar among standard varieties. Healthier options include homemade baked donuts using alternative sweeteners or specific low-sugar commercial products. Fillings and glazes significantly increase sugar levels.

Key Points

Plain Cake Donut: A plain, un-sugared cake donut has the lowest sugar content among standard varieties.
Homemade is Healthier: Baking donuts at home allows you to use alternative sweeteners and healthier flours, drastically cutting sugar.
Beware of Toppings: Glazes, fillings, and specialty toppings significantly increase the sugar count, making a simple donut a better choice.
Commercial Low-Sugar Options: Some brands offer specific low-sugar or sugar-free donuts using alternative sweeteners for those with dietary restrictions.
Mindful Indulgence: For store-bought treats, opting for simpler, un-filled options is the best strategy to minimize sugar intake.
Consider Alternatives: Fruit, yogurt, or dark chocolate can be excellent substitutes when a sweet craving hits, offering more nutrients and less sugar.

The Plain Cake Donut: A Simple, Low-Sugar Option

When searching for the donut with the least sugar, the plain cake donut is the clear winner. While some sugar is inherent in the dough, it lacks the heavy-handed application of sugary glazes, frostings, and fillings that define other varieties. A standard medium plain cake donut contains approximately 7-10 grams of sugar, a fraction of what you'll find in a jelly-filled or heavily glazed version. The texture is denser and more akin to a muffin, with a rich, buttery flavor that doesn't need to be masked by excessive sweetness. Opting for a plain version also means you're avoiding extra calories and fat that come with toppings.

Comparing Donuts: Sugar Content from Lowest to Highest

To put the sugar content into perspective, consider the following comparison of common donut types. These values can vary widely depending on the brand and size, but they illustrate a clear trend from simplest to most elaborate.


Donut Type	Approximate Sugar (g)	Approximate Calories
Plain Cake (Unsweetened)	7-10g	190-220
Plain Glazed (Yeast)	10-15g	190-269
Chocolate Frosted	13-14g	~270
Jelly-Filled	13-24g	250-287
Speciality (e.g., Cookies and Cream)	Up to 49g	Up to 390

The Healthier Approach: Baked Donuts and Sugar Alternatives

For those seeking even greater control over their sugar intake, homemade baked donuts are an ideal solution. Baking eliminates the need for deep frying, reducing the overall fat content. Furthermore, you can substitute refined white sugar with natural sweeteners or alternatives.

Benefits of Baking Your Own Donuts:

Customization: Tailor the sweetness to your preference using less sugar or natural alternatives like maple syrup, honey, or erythritol.
Control over Ingredients: Use nutritious ingredients such as almond flour or oat flour to increase fiber and protein, and healthy fats like coconut or avocado oil.
Added Nutrients: Incorporate ingredients like chia seeds, flaxseeds, or Greek yogurt to boost the nutritional profile.

Low-Sugar and Sugar-Free Commercial Options

As consumer demand for healthier options grows, some bakeries and specialty food brands offer low-sugar or no-sugar-added donuts. These are excellent choices for individuals with specific dietary concerns, such as diabetes. Some use sugar alcohols or other non-caloric sweeteners to achieve a sweet taste without the sugar content. Be sure to read nutrition labels carefully, as some products may still be high in calories or fats, even if the sugar is low. Check out companies like The Skinny Food Co. for dedicated low-sugar treats.

Tips for a Mindful Donut Choice

Making a smarter choice doesn't mean sacrificing flavor. Here are some tips for navigating the donut shop or bakery case:

Go Simple: Always start by looking for the plainest options available. An unglazed or simply sugared donut is almost always lower in sugar than a frosted or filled one.
Check the Nutrition: If dining at a chain, use their website or a nutrition app to check the sugar content. Dunkin' Donuts, for example, lists the nutritional facts for its items.
Portion Control: Consider a donut hole instead of a full-size donut for a smaller, lower-sugar portion.
Skip the Extras: Avoid toppings like sprinkles, cookie crumbles, and extra icing, which significantly increase sugar content.
The Best Alternative: If you need a sweet fix without the donut, consider a piece of fruit like berries or a date, or even some dark chocolate, as healthier alternatives that can satisfy a craving.

Conclusion

When a craving for a donut strikes, a plain cake donut is the best choice for the lowest sugar content. By steering clear of glazes, fillings, and heavy frosting, you can significantly reduce your sugar intake. For the most control, consider making baked donuts at home using alternative sweeteners and healthier ingredients. Ultimately, making a mindful choice, whether at a bakery or in your own kitchen, allows for the occasional indulgence without derailing your health goals. Remember that even healthier options should be enjoyed in moderation as part of a balanced diet.

University of Rochester Medical Center: Provides a breakdown of nutrition facts for various donut types.

Frequently Asked Questions

The healthiest type of donut is typically a plain, baked cake donut, as it contains less sugar and fat than its fried, glazed, or filled counterparts. Homemade versions made with alternative flours and sweeteners are an even healthier choice.

A Krispy Kreme Original Glazed donut generally contains around 10 grams of sugar, according to older reports. However, nutritional information can change, so it is always best to check the company's official website for the most current data.

Yes, baked donuts are generally healthier than fried ones because they require significantly less oil and fat. When made at home, you have full control over the ingredients, allowing you to use whole-grain flours and natural, lower-sugar sweeteners.

Some bakeries and brands, such as Chatila's Bakery or The Low Carb Grocery, offer donuts made with alternative sweeteners and almond flour that are specifically designed to be low-carb and sugar-free. These can be suitable for individuals with diabetes, but it's important to check the nutritional information.

You can reduce sugar in homemade donut recipes by using less refined white sugar and swapping it with natural sweeteners like honey or maple syrup. Baking instead of frying and avoiding heavy glazes or frosting can also help.

Yes, on a per-piece basis, donut holes are lower in sugar simply due to their smaller size. A single yeast-leavened glazed donut hole contains a fraction of the sugar found in a full-sized donut.

Good alternatives to a traditional donut include a bowl of fruit, dark chocolate, baked cinnamon donuts using whole wheat flour, or a yogurt parfait with berries. These options can satisfy a sweet craving with more nutrients and less added sugar.