Which donut has less calories? A guide to lower-calorie options

November 4, 2025 •

3 min read

According to nutrition data from popular chains, a classic glazed donut can have as few as 190 calories, but options vary widely based on size, ingredients, and toppings. Understanding which donut has less calories requires looking beyond just the surface, as preparation methods and fillings play a significant role in the total calorie count.

Quick Summary

This guide breaks down the calorie counts of various donut types, including crullers, yeast, and cake varieties, explaining how preparation methods like baking versus frying impact nutritional value. It helps consumers identify smarter choices and learn simple tips for enjoying donuts mindfully.

Key Points

The lightest donuts are usually yeast-leavened: Options like a classic glazed or a French cruller have a lighter, airier texture, resulting in fewer calories than denser donuts.
Plain cake donuts are a mid-range choice: While not as light as yeast donuts, simple, unsugared cake varieties can be lower in calories, but heavy toppings will increase the total.
Fillings and heavy frosting add significant calories: Donuts filled with jelly, cream, or covered in thick icing have a much higher calorie count than plain versions.
Size matters for calorie counts: Miniature donuts and donut holes are an excellent way to control portion size and reduce calorie intake.
Baking is healthier than frying: Making donuts at home by baking instead of frying is a key way to dramatically reduce the calorie and fat content.
Check nutritional info from chains: Major donut chains publish nutritional guides, allowing you to compare options and make an informed, lower-calorie decision.

Comparing the Calorie Counts of Popular Donuts

When craving a sweet treat, understanding the caloric impact can help you make a more informed choice. While no donut is a health food, some varieties are significantly lighter than others. The primary factors influencing a donut's calorie count are its base—yeast-leavened or cake—and its toppings or fillings.

The Lightest Contenders: Yeast Donuts and Crullers

Among the lowest-calorie options are simple, yeast-leavened donuts. The classic Krispy Kreme Original Glazed, for example, typically comes in at around 190 calories. Its light, airy texture results from being leavened with yeast, which creates a less dense dough that absorbs less oil during frying compared to its cake-based counterparts.

Another top contender is the French cruller. The signature cruller from Dunkin' has about 230 calories, making it a relatively low-calorie choice for a standard-sized donut. Its unique, fluted shape and delicate, egg-based dough contribute to its lighter texture and lower calorie count compared to denser filled or frosted options.

The Mid-Range: Plain and Simple Cake Donuts

Plain cake donuts, which are denser and more compact than yeast donuts, occupy a middle ground in terms of calories. While a plain, unsugared version can sometimes be lower in calories than an elaborately topped yeast donut, the addition of glazes or frosting can quickly increase its caloric density. Some plain cake donuts range from 180 to 230 calories, but can be much higher depending on the specific recipe and portion size.

The Calorie-Heavy Indulgences: Filled and Frosted Donuts

Once you move into filled and heavily frosted donuts, the calorie count rises dramatically. The combination of dense dough, sugary fillings, and thick icing or additional toppings significantly increases the total energy content. A Boston Kreme or jelly-filled donut, for instance, can easily exceed 300 calories, with specialty and oversized options climbing much higher. Likewise, donuts loaded with rich chocolate frosting, cream fillings, or multiple toppings are often the most caloric choices in the display case.

Comparison Table: Donut Calorie Breakdown


Donut Type	Key Characteristics	Estimated Calories	Notes
French Cruller	Egg-based dough, light and airy	220–230	One of the lowest calorie options.
Original Glazed	Yeast-leavened, thin glaze	190–240	A classic low-calorie favorite.
Plain Cake	Denser, cake-like texture	180–230 (Plain)	Calorie count heavily dependent on toppings.
Jelly-Filled	Yeast dough with fruit filling	250–310	Adds sugar from both the filling and sometimes a glaze.
Chocolate Frosted	Yeast or cake base with chocolate icing	260–340+	Icing significantly increases sugar and calories.
Boston Kreme	Filled with custard and topped with chocolate	300–400	The cream and frosting make this a high-calorie choice.

Smart Strategies for Enjoying Donuts

If you're watching your calorie intake but still want to indulge, consider these simple strategies:

Choose Wisely: Opt for a French cruller or a classic glazed yeast donut. These are almost always the lightest options available.
Go for Minis: Many bakeries and chains offer miniature versions or donut holes. A Krispy Kreme glazed donut hole is only about 45 calories.
Bake at Home: Homemade, baked donuts can be a significantly healthier alternative, allowing you to control ingredients and avoid deep-frying. You can also use healthier flours and natural sweeteners.
Portion Control: Sharing a more decadent donut with a friend is an excellent way to enjoy the flavor without consuming the full calorie load.
Check the Menu: Many major chains like Dunkin' and Krispy Kreme publish nutritional information online, so you can make an informed decision before you even walk into the store.

Conclusion: The Lightest Options and How to Choose

When it comes to answering which donut has less calories, the clear winners are typically the yeast-leavened options with minimal toppings, such as the Original Glazed or a French Cruller. The light, airy structure of these varieties means less dense dough and, consequently, fewer calories compared to their heavier cake-based, filled, or frosted counterparts. For the lowest calorie counts, look for mini donuts or choose a baked, homemade version. By being mindful of your selection and practicing portion control, you can still enjoy a delicious donut treat without derailing your dietary goals. The key is to keep it simple and light.

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Frequently Asked Questions

The French cruller is consistently one of the lowest-calorie donuts available. A French Cruller from Dunkin', for example, contains only about 230 calories, thanks to its airy, egg-based dough.

Yes, a simple glazed donut is typically much lower in calories than a frosted one. The thin glaze adds far fewer calories and sugar compared to the thick, sugary icing used for frosting.

Yeast-leavened donuts are generally lower in calories than cake donuts because they are less dense. The cake batter holds more fat and sugar, resulting in a higher calorie count per serving.

Yes, opting for mini donuts or donut holes is a great way to reduce your calorie intake by controlling portion size. A glazed donut hole from Krispy Kreme contains only around 45 calories.

Homemade donuts can have fewer calories, especially if you bake them instead of deep-frying. Baking drastically reduces the amount of oil and fat absorbed by the donut dough.

Filled donuts are higher in calories because they combine the calories from the dough, often a sugary coating, and the calorie-dense fillings like jelly, custard, or cream.

According to CalorieKing, a Dunkin' Jelly Donut has approximately 250 calories, making it a mid-range option compared to crullers but lower than heavier, filled varieties.