What's the healthiest donut to eat? A complete nutritional guide

October 29, 2025 •

4 min read

According to the U.S. Dietary Guidelines, added sugars should not exceed 10% of your daily calorie intake, yet many commercial donuts can push you past this limit in a single serving. This makes understanding what's the healthiest donut to eat crucial for anyone mindful of their diet.

Quick Summary

This article explores the factors determining a donut's healthiness, focusing on preparation methods, ingredients, and toppings. It compares standard options and highlights how homemade, baked donuts using healthier ingredients offer a superior choice. The piece also provides better-for-you alternatives and emphasizes the importance of moderation.

Key Points

Baked is Better: A baked donut is significantly healthier than a traditional fried donut, as it contains less fat and fewer calories.
Choose Plain or Unglazed: Opting for a plain, unglazed donut avoids the high sugar content found in frostings and glazes.
Size and Shape Matter: A small donut hole or a less dense option like a French Cruller can help with portion control and calorie reduction.
Embrace the Homemade Approach: Making your own baked donuts allows for using healthier ingredients like whole-grain flour, natural sweeteners, and nutritious add-ins.
Healthier Toppings are Key: If you must have a topping, choose fresh fruit, nuts, or a small amount of dark chocolate over sugary frostings.
Seek Better Alternatives: When craving something sweet, healthier options like fruit, Greek yogurt, or homemade muffins provide more nutritional value.
Remember Moderation: All donuts are a treat, not a healthy daily food, and should be enjoyed in moderation as part of a balanced diet.

The Baked vs. Fried Debate: A Defining Factor

The single most significant factor in a donut's nutritional profile is whether it is baked or fried. Traditional donuts are deep-fried, a process that soaks the dough in oil, significantly increasing its fat and calorie content. This frying process, especially in lower-quality oils, can introduce trans fats, which are harmful to cardiovascular health.

In contrast, a baked donut is made in the oven using a donut pan and requires minimal oil. The result is a much lower-fat treat that can be made with more wholesome ingredients. Baked donuts rely on the chemical reaction of leavening agents like baking powder, rather than yeast and oil, to rise. For a truly healthier option, a homemade baked donut is the clear winner. The popular French Cruller, which is often lighter and airier than standard cake donuts, is another relatively better commercial option.

Glaze, Toppings, and Fillings: What to Watch For

What goes on or inside a donut can dramatically impact its nutritional value. The plain, unglazed donut is a healthier choice than its heavily decorated counterparts, largely due to the sheer volume of added sugar in glazes, frostings, and fillings. A classic glazed donut, while not healthy, is often a better choice than a filled donut, which packs additional calories and sugar.

Healthier Topping Choices

To make a donut healthier, consider these toppings:

Fresh Fruit: A simple topping of fresh berries or banana slices adds natural sweetness, fiber, and vitamins.
Natural Nut Butter: A thin drizzle of natural almond or peanut butter provides protein and healthy fats, increasing satiety.
Cinnamon Sugar: A light dusting of cinnamon mixed with a natural sweetener like coconut sugar can offer flavor without the sugary glaze.
Greek Yogurt: A tangy Greek yogurt drizzle can be a protein-packed and less sugary alternative to traditional frosting.
Dark Chocolate: A small amount of melted dark chocolate (70% or higher) contains healthy antioxidants and less sugar than milk chocolate.

Healthiest Store-Bought Donuts vs. The Rest

While even the "healthiest" store-bought donuts are still treats that should be eaten in moderation, some options are better than others. Generally, the simplest choices with the fewest additions are preferable.

Plain Glazed: The standard glazed donut is often the lowest calorie full-size donut available from major chains, but sizes and nutritional values vary widely.
Doughnut Holes: For portion control, a couple of small donut holes can satisfy a craving with fewer calories and less fat than a whole donut.
French Cruller: At some establishments like Dunkin', the French Cruller is a lower-calorie and lower-sugar option.

The Healthiest Route: Making Your Own Donuts

For ultimate control over ingredients and nutrition, making homemade donuts is the best choice. Here you can make smart substitutions to drastically improve the final product.

Smart Ingredient Swaps

Flour: Use whole wheat pastry flour, oat flour, or almond flour instead of refined white flour to increase fiber and protein.
Sweeteners: Replace refined white sugar with natural alternatives like honey, maple syrup, unsweetened applesauce, or banana puree.
Fats: Use heart-healthy oils like avocado or coconut oil in minimal amounts for moisture instead of relying on deep-frying.
Boosters: Add protein powder, Greek yogurt, flaxseeds, or chia seeds for an extra nutritional punch.

Comparison Table: Healthiest Donut Options


Donut Type	Preparation	Key Ingredients	Calories (approx.)	Sugar (approx.)	Fat (approx.)
Traditional Glazed	Deep-Fried	Refined flour, sugar, oil	250-300 kcal	15-20g	12-15g
Homemade Baked	Baked	Whole grain flour, natural sweetener	150-180 kcal	5-10g	5-8g
Air Fryer Donut	Air Fried	Whole grain flour, minimal oil	160-200 kcal	6-12g	5-10g
French Cruller	Baked/Lightly Fried	Yeast dough, less dense	230-250 kcal	8-10g	10-12g
Plain Doughnut Hole	Fried	Refined flour, sugar, oil	45-60 kcal (per hole)	2-4g (per hole)	2-3g (per hole)

Alternatives for When a Donut Craving Hits

For those who want to avoid donuts altogether, several nutritious and delicious options can satisfy a sweet craving.

Fruit Salad with Yogurt: A bowl of fresh berries, melon, and grapes with a honey-yogurt drizzle offers natural sweetness and fiber.
Homemade Muffins: Use whole wheat flour, fruits, nuts, and seeds to bake healthier muffins that are much more filling than a donut.
Greek Yogurt with Toppings: This high-protein snack can be customized with healthy toppings like berries, nuts, and a touch of honey.
Dates with Nuts: Dates are naturally sweet and full of fiber. Stuffing them with an almond provides a satisfying sweet and crunchy bite.

Conclusion: A Matter of Moderation and Choice

While there's no such thing as a truly healthy donut, you can certainly make a healthier choice. The answer to what's the healthiest donut to eat depends on where you get it. Homemade baked donuts with wholesome ingredients are the clear winner, but for a store-bought treat, opting for a smaller, unglazed option like a plain donut hole or a French Cruller can be a better choice. Enjoying any donut in moderation is key to maintaining a balanced diet. It's an occasional treat, not a breakfast staple. For more healthy snacking ideas, consider reviewing the alternatives mentioned here or visiting a resource like Healthline for more guidance.

Frequently Asked Questions

Baked donuts are a healthier option than their fried counterparts because they use less oil, significantly reducing their fat and calorie content. However, their healthiness still depends on the ingredients used, such as whole grain flour and natural sweeteners.

This depends on the specific recipe, but generally, a plain glazed donut can be a healthier choice than a heavy, dense cake donut or one with heavy fillings. The glaze often adds less sugar and calories than rich cream or chocolate fillings.

To make donut cravings healthier, consider baking your own with whole wheat or almond flour, natural sweeteners like honey or maple syrup, and topping with fresh fruit or nuts. For store-bought, choose a plain, smaller option like a donut hole.

The best strategy for portion control is to either share a donut with someone or choose a smaller option, like a couple of donut holes. This satisfies the craving with fewer total calories and fat.

Good alternatives include homemade whole-grain muffins with fruit, a bowl of fruit salad with a honey-yogurt drizzle, or a Greek yogurt parfait topped with berries and nuts.

Air fryer donuts can be a very healthy option, similar to baked ones, as they use minimal oil. This method results in a product with lower fat content compared to traditional fried donuts.

Some chains offer relatively healthier options. For example, Dunkin's French Cruller and Krispy Kreme's Original Glazed are lower in calories and sugar than many other varieties. However, these should still be considered treats for occasional consumption.