Calories in Donuts: Nutrition Facts & Serving Sizes
Per 1 glazed donut (63g)
Per 100g
Source: Web research, March 2026.
One glazed donut (63g) contains 253.9 calories with 3.4g of protein, 32g of carbs, and 14.4g of fat. Per 100g, a donut provides 403 calories with 5.4g of protein, 50.8g of carbs, and 22.9g of fat. Trans fat is present at 2.6g per 100g from partially hydrogenated frying oils. Saturated fat is 5.6g per 100g. Sodium is 381mg per 100g (240mg per glazed donut). Sugar is 22.9g per 100g (14.4g per donut). Selenium provides 10.9mcg per 100g. Folate is 57mcg per 100g from enriched flour. A glazed donut is a fried, enriched-dough pastry dipped in sugar glaze. The frying process in hydrogenated shortening is the primary source of trans fat in commercial donuts. Donuts are high-calorie, low-nutrient treats primarily providing refined carbohydrates and fat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 glazed donut (63g) | 253.9 | 3.4g | 32g | 14.4g | 1.1g |
| 100g | 403 | 5.4g | 50.8g | 22.9g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 403 | 20% |
| Protein | 5.4g | 11% |
| Total Fat | 22.9g | 29% |
| Saturated Fat | 5.6g | 28% |
| Trans Fat | 2.6g | |
| Total Carbohydrates | 50.8g | 18% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 22.9g | 46% |
| Sodium | 381mg | 17% |
| Cholesterol | 28mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.6g | 2% |
| Trans Fat | 2.6g | 1% |
| Cholesterol | 28mg | 9% |
| Calcium | 62mg | 5% |
| Iron | 1.8mg | 10% |
| Potassium | 76mg | 2% |
| Vitamin A | 8mcg | 1% |
| Vitamin C | 0.1mg | 0% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 14mg | 3% |
| Phosphorus | 120mg | 10% |
| Zinc | 0.4mg | 4% |
| Selenium | 10.9mcg | 20% |
| Folate | 57mcg | 14% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Donuts
Donuts have minimal nutritional value and are best understood as an occasional treat rather than a food with health benefits.
The trans fat content at 2.6g per 100g is the most significant nutritional concern. Commercial donuts are fried in partially hydrogenated oils, which produce artificial trans fats associated with increased LDL cholesterol, decreased HDL cholesterol, and elevated cardiovascular risk. A single glazed donut at 63g contains about 1.6g of trans fat.
Folate at 57mcg per 100g (about 14% daily value) is the most notable micronutrient, coming from the enriched flour used in the dough. Selenium at 10.9mcg per 100g contributes to antioxidant function.
For anyone tracking calories, a glazed donut at 253.9 calories is manageable as a tracked treat. The combination of refined carbs and fat creates a palatable, calorie-dense food that is easy to overeat. The 14.4g of sugar per donut and minimal fiber (1.1g per donut) means rapid blood sugar spikes and quick return of hunger.
In flexible dieting, a single donut fits if accounted for honestly in your daily calorie and macro targets. The challenge is that one rarely leads to one.
Dietary Considerations
Donuts are not keto-friendly at 50.8g carbs per 100g. Not suitable for weight loss as a regular food due to high calories (403 cal/100g), high fat (22.9g), and low protein (5.4g). Not vegan due to eggs and dairy. Not gluten-free. The 2.6g trans fat per 100g is a meaningful cardiovascular concern. High sodium at 381mg per 100g. Best treated as an occasional tracked indulgence.
Daily Intake (100g)
100g of donut provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a donut?
One glazed donut (63g) contains 253.9 calories. Per 100g, donuts have 403 calories. Different donut varieties vary significantly: filled donuts with cream or jelly are higher in calories, while plain cake donuts may be somewhat different.
How much sugar is in a donut?
A glazed donut (63g) contains 14.4g of sugar from the glaze and dough. Per 100g, donuts have 22.9g of sugar. The sugar combined with refined white flour creates a rapid blood sugar spike.
Do donuts have trans fat?
Many commercial donuts contain trans fat from partially hydrogenated frying oils at 2.6g per 100g. A glazed donut (63g) contains about 1.6g of trans fat. Trans fats are associated with cardiovascular risk. Some donut shops have switched to non-hydrogenated oils, so trans fat content varies by brand.
Are donuts worse than other pastries?
Donuts are among the more calorie-dense pastries due to deep frying, with 403 calories per 100g. A Danish pastry has 374 cal/100g, a croissant has 254 cal/100g, and a muffin has about 378 cal/100g. The trans fat content makes donuts particularly worth limiting compared to baked pastries.
Can I eat a donut on a diet?
Yes, one donut can fit within a calorie-controlled diet if tracked accurately. At 253.9 calories, it is a predictable treat. The challenge is that donuts provide little satiety (low protein, low fiber), so hunger returns quickly. Tracking it as a planned treat is the most sustainable approach.
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