Which Donut Has Less Sugar? A Sweet Guide to Healthier Choices

January 3, 2026 •

3 min read

Most people assume all donuts are sugar bombs, but the truth is that some options are significantly less sugary than others. Knowing which donut has less sugar is key to enjoying this treat more mindfully, and we're here to help you identify the best choices for your diet.

Quick Summary

This guide reveals donut options with lower sugar content, helping you satisfy your sweet tooth responsibly. Compare various types, including plain, old-fashioned, and baked alternatives, to make informed and healthier choices without sacrificing flavor.

Key Points

Plain and Old-Fashioned: Un-glazed plain cake and old-fashioned donuts are the most straightforward low-sugar choices due to their minimal toppings.
Baked is Better: Opting for a baked donut over a fried one can significantly reduce sugar, fat, and calories.
Check Fillings: Beware of filled donuts, as jellies and creams can hide significant amounts of sugar.
DIY is Best: Making donuts at home allows for total control over ingredients, enabling the use of natural sweeteners and lower-sugar recipes.
Watch for Glaze: The thick, sweet glaze is a primary source of sugar; a plain donut is a much better choice.
Consider Alternatives: Some specialty bakeries offer products made with almond flour or sugar alternatives like stevia.

Navigating the Donut Shop for Lower Sugar

Choosing a donut can be a high-stakes decision for those monitoring their sugar intake. While the sugary, glazed options are well-known, a few varieties offer a milder sweetness without the intense sugar rush. Your best bet is almost always a plain donut, or one with minimal toppings, as the bulk of a donut's sugar comes from its glazes, fillings, and icings.

The Plain and Simple Donut

A plain cake donut, without any glaze or frosting, is the fundamental choice for minimizing sugar. These donuts rely on the inherent sweetness of the dough, which is far less than the added sweetness of a topping. They often have a denser, more cake-like texture compared to their yeast-based counterparts. For example, a plain cake donut can contain significantly less sugar than a heavily glazed or jelly-filled one, sometimes by more than half.

The Old-Fashioned Donut

The old-fashioned donut is a slightly craggier, denser version of the plain cake donut. It is known for its distinct cracks and ridges, which give it a unique texture. While often coated in a light glaze, it is still generally lower in sugar than a full-fledged frosted or filled donut. Opting for an unglazed old-fashioned donut is an even better low-sugar strategy.

Baked vs. Fried Donuts

The preparation method also impacts the overall nutritional profile of a donut. Baked donuts, unlike traditional fried ones, use a healthier baking process that can reduce overall calories and fat. Many modern bakeries offer baked donuts specifically catering to health-conscious consumers. These baked options often use alternative sweeteners or less sugar in their base recipe. Look for baked donuts that use ingredients like almond flour, which also adds a protein boost.

Alternative Sweeteners and Fillings

Some specialty shops and health-conscious bakeries are now producing donuts with no added sugar. These options often use natural sweeteners like stevia, monk fruit, or erythritol to provide sweetness without the sugar. Additionally, some fruit-filled donuts can have lower sugar if they use a natural jam or compote with minimal added sugar, though you must check the nutritional information carefully as some fruit fillings are extremely high in sugar.

Comparison Table: Donut Sugar Content


Donut Type	Sugar Content (per donut, approx.)	Notes
Plain Cake Donut	10-12g	Denser, simple base. Often the lowest sugar option.
Old-Fashioned Donut	12-15g	Characterized by cracks and a light glaze. Still a good choice.
Glazed Donut	10-20g	Sugar content varies by brand. Krispy Kreme's is around 10g.
Powdered Sugar Donut	12-18g	Powdered sugar adds a notable but often less intense sugar layer.
Chocolate Frosted Donut	20-30g+	Toppings and icing significantly increase sugar levels.
Jelly-Filled Donut	25-35g+	High sugar content due to sweet filling and glaze.

Making Your Own Lower-Sugar Donuts

For ultimate control over your sugar intake, baking your own donuts is the best route. Recipes often incorporate healthier ingredients and lower-sugar alternatives.

Ingredients for Lower-Sugar Donuts:

Flour Alternatives: Almond flour, oat flour, and whole wheat flour can add fiber and nutrients while reducing carbs.
Natural Sweeteners: Use alternatives like honey, maple syrup, or stevia in smaller amounts.
Less is More: Instead of a thick glaze, opt for a simple sprinkle of cinnamon or a very light dusting of powdered sugar.
Homemade Glaze: Create your own low-sugar glaze using ingredients like powdered erythritol and a splash of milk.

Conclusion: Savor the Sweetness, Mindfully

Enjoying a donut with less sugar doesn't mean sacrificing flavor. By choosing plain, old-fashioned, or baked varieties, you can indulge your craving without the overwhelming sugar high. Being mindful of glazes, fillings, and preparation methods is the key to making a smarter choice at the donut shop. Ultimately, for the most control, making your own at home allows you to customize and minimize sugar to your exact preference.

The Healthier Donut Movement

Beyond individual choices, the food industry is seeing a shift toward healthier offerings. Many small, artisan bakeries now pride themselves on using higher-quality, less processed ingredients and natural sweeteners. This movement gives consumers more options for a treat that fits a health-conscious lifestyle. By supporting these businesses or learning to bake your own, you can enjoy a delicious donut that truly has less sugar.

Frequently Asked Questions

According to nutritional information, a plain or sugared donut from Dunkin' is often the lowest in sugar. The sugared donut, for example, typically has one of the lowest sugar counts on their menu.

Yes, old-fashioned donuts are generally lower in sugar than heavily glazed, frosted, or filled options. Their appeal lies in the dense, cakey texture rather than intense sweetness.

Not necessarily. While the baking process can reduce fat and calories, the sugar content depends on the recipe. Always check ingredients, as some baked donuts can still be high in sugar.

Plain cake donuts or baked donuts made with alternative, non-glycemic sweeteners like erythritol or stevia are often recommended for diabetics, but it's crucial to consult a doctor and check nutritional info.

Generally, yes. A basic glazed donut usually has less sugar than a jelly-filled donut, where the sugary filling adds a substantial amount to the overall count.

Absolutely. Baking your own donuts at home gives you complete control over ingredients, allowing you to use sugar alternatives and healthier flour options to significantly reduce the sugar content.

To reduce sugar in homemade donuts, use less refined sugar, substitute with natural alternatives like honey or maple syrup, and opt for simple toppings like a light cinnamon dusting instead of heavy frosting.