Which is Healthier, Donut or Croissant? A Detailed Nutritional Comparison

October 22, 2025 •

4 min read

Comparing a plain croissant to a standard glazed donut ounce-for-ounce reveals that the calorie, carbohydrate, and total fat counts are often remarkably similar. When considering which is healthier, donut or croissant, the answer is more nuanced than a simple calorie count, as the primary differences lie in their ingredients and preparation methods.

Quick Summary

This nutritional breakdown analyzes the ingredients, preparation, and macronutrient content of donuts and croissants. While neither is a 'health food,' key differences in sugar, fat, and processing impact overall health. The article explores how to make smarter choices and enjoy these treats in moderation.

Key Points

No Clear Winner: Neither a donut nor a croissant is a 'healthy' choice, as both are calorie-dense and high in refined ingredients.
Ingredient Differences: The main distinction lies in preparation: donuts are fried and typically loaded with added sugar, while croissants are baked but contain very high levels of saturated fat from butter.
Sugar vs. Fat: A donut generally has more added sugar from its glaze and toppings, while a plain croissant contains more saturated fat from its many buttery layers.
Quality Matters: Artisanal croissants, made with simple, high-quality ingredients, are a better choice than mass-produced versions full of additives.
Moderation is Key: Both pastries should be enjoyed as an infrequent treat rather than a daily breakfast item to prevent risks associated with high sugar and fat intake, such as weight gain and heart issues.
Better Pairing: To mitigate their unhealthier aspects, pair a small portion of either with nutrient-dense foods like fruit or Greek yogurt to add protein and fiber.

The Great Pastry Debate: A Nutritional Breakdown

When faced with the choice between a glazed donut and a buttery croissant, many people wonder which is the lesser of two evils. The truth is that both are decadent treats meant for occasional consumption, not a staple of a balanced diet. However, by understanding their core nutritional differences, you can make a more informed decision to suit your personal health goals. The main points of divergence include how they are cooked and the types of fat and sugar they contain.

Dissecting the Donut: Sweet and Fried

Donuts are typically made from a soft, sweet dough, shaped, and then deep-fried in oil before being coated with a sugary glaze or frosting. This cooking method is a major nutritional differentiator. The frying process adds a significant amount of fat, and the oil used can sometimes contain trans fats, which are linked to an increased risk of heart disease.

What to Know About Donut Ingredients

Refined Flour: Most commercial donuts use refined white flour, which lacks the fiber and nutrients of whole grains.
Added Sugar: The high sugar content comes not only from the sweet dough but also from generous glazes, fillings, and frostings.
Fats: Donut fat content comes from both the dough and the frying oil. The presence of trans fats can be particularly harmful to heart health.

Understanding the Croissant: Buttery Layers of Indulgence

The secret to a croissant's signature flaky texture is lamination, a process of folding dough with copious amounts of butter. While croissants are baked, not fried, the sheer quantity of saturated fat from the butter is a significant nutritional consideration. A single plain butter croissant can contain a substantial portion of a person's daily saturated fat limit.

The Nutritional Profile of a Croissant

Butter: The high butter content results in a high saturated fat load. Consuming too much saturated fat can raise LDL ('bad') cholesterol levels.
Refined Flour: Like donuts, croissants are usually made with refined flour and offer little dietary fiber.
Protein: Croissants tend to offer slightly more protein than donuts due to the inclusion of butter, eggs, and milk.
Sodium: Commercial and fast-food croissants can be surprisingly high in sodium, especially when prepared as a sandwich with other fillings.

The Verdict: Which Pastry Wins the Health Battle?

So, which is healthier, donut or croissant? The reality is that there is no clear winner in terms of health benefits. Both are calorie-dense, high in refined carbohydrates, and low in essential nutrients. The choice comes down to personal preference and which nutritional trade-offs you prioritize.

Head-to-Head Comparison: Donut vs. Croissant


Nutrient (per medium serving)	Glazed Donut	Plain Butter Croissant	Key Difference
Calories	~270	~230	Can be very similar, but depends heavily on size and toppings.
Total Fat	~15g	~12g	Higher in donuts due to frying; high in croissants due to butter.
Saturated Fat	~6g	~7g	Croissants typically higher due to butter content.
Sugar	~15g	~5g	Donuts often contain significantly more added sugar from glaze/frosting.
Protein	~4g	~5g	Croissants may have slightly more protein.
Sodium	~200mg	~220mg	Can vary widely by brand and type.

The Bottom Line

For someone concerned about added sugars, a plain croissant might be the slightly better choice, although you are trading high sugar for high saturated fat. Conversely, if you want to avoid saturated fat, the donut might seem preferable, but you'll likely consume more added sugar and potentially harmful trans fats from frying. In either case, the nutritional benefits are minimal, and neither should be a regular part of a diet focused on whole foods. The key is moderation.

How to Enjoy Your Favorite Pastry Guilt-Free

Since both pastries are occasional treats, the focus should be on how to enjoy them mindfully and minimize their impact on your health. This is a practice that can be applied to many indulgent foods.

Smart Ways to Indulge

Portion Control: Opt for a mini version or share a regular-sized pastry with a friend.
Pair Strategically: Balance the meal by pairing your pastry with nutrient-dense foods. A small croissant with a side of berries and Greek yogurt adds fiber and protein.
DIY Your Pastry: Baking your own at home allows you to control the ingredients, such as using healthier oils or whole-wheat flour, and reducing sugar.
Savor the Moment: Truly enjoy the flavor and texture of your treat. Mindful eating can lead to greater satisfaction and may reduce the urge to overindulge.
Time It Right: Consider when you eat it. An occasional pastry after an intense workout could provide a quick energy boost, but an everyday sugary breakfast can cause blood sugar spikes and crashes.

Conclusion

Ultimately, the choice of which is healthier, donut or croissant, is a personal one, but neither can be considered a truly 'healthy' food. They are both refined carbohydrate and fat bombs that should be enjoyed as an occasional treat. For those prioritizing lower added sugar, a plain croissant may have a slight edge, while those watching saturated fat might prefer a simple glazed donut, though risks from frying and high sugar remain. The most impactful nutritional decision is not choosing between the two, but rather focusing on moderation and a balanced diet of whole foods most of the time. When you do indulge, do so mindfully and in a controlled portion to minimize any negative health impacts. For more information on managing your overall diet, consult reliable health resources like the American Heart Association.

For more information: American Heart Association

Frequently Asked Questions

The calorie count for a donut versus a croissant can be very similar when compared ounce-for-ounce. A medium glazed donut and a medium butter croissant typically have similar calorie ranges, though variations in size, fillings, and toppings can change this significantly.

A donut typically has more added sugar due to the glazes, fillings, and frostings. A plain butter croissant has a lower sugar content but is still considered a high-carb pastry.

The fat in a croissant comes from butter, which is primarily saturated fat. Donuts, being fried, can contain less-healthy fats, including trans fats, which are particularly harmful for heart health. Excessive intake of either type of unhealthy fat is not recommended.

Yes, you can include them in a healthy diet as an occasional treat. The key is moderation and portion control. Focusing on an overall balanced diet most of the time is what truly matters for your health goals.

To improve the nutritional profile, pair a small pastry with more nutrient-dense foods. For example, a half-croissant with scrambled eggs and spinach or a few donut holes with berries and Greek yogurt.

Baking is generally a healthier cooking method than deep-frying. However, the high quantity of saturated fat from the butter used in croissants means that the baked croissant is not automatically a 'healthy' choice compared to a fried donut.

Both donuts and croissants are made with refined white flour and contain very little dietary fiber. For a healthier option, choose whole-grain baked goods or pair your pastry with fiber-rich fruit.

Both can be highly processed. Mass-produced donuts and croissants often contain additives, artificial flavors, and preservatives. Artisanal, freshly baked versions generally use simpler, more natural ingredients.