Donut: Calories, Nutrition & Healthier Swaps

A donut is fried sweet dough, often glazed: sugar and fat with almost no protein or fiber.

Donut nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Donut: what's in it

Nutritionally it's mainly a source of energy: 430 kcal per 100 g, 301 kcal per serving.

On the open Nutri-Score algorithm, donut gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 10 g per 100 g, against a daily reference of about 20 g.
• It's low in fiber, so add vegetables, greens or beans to the plate.
• One serving (one, 70 g) has 15 g of sugar — 62% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
• It's calorie-dense — 430 kcal per 100 g — so portion size matters most.

How much movement is one serving?

One serving (one, 70 g) is 301 kcal — roughly 1 h 38 min of easy walking or 38 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Donut

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Sushki (dry bagels) — 90 g, 305 kcal: −6.7 g saturated fat, −11 g sugar.
• Sweet rusks — 80 g, 316 kcal: −5.8 g saturated fat.
• Baursak (fried dough) — 80 g, 320 kcal: −3 g saturated fat, −11 g sugar.
• Pyshki (sugared ring doughnuts) — 80 g, 304 kcal: −3.8 g saturated fat.