Donut Nutrition Facts: Calories, Vitamins & Minerals
Donut nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 70 g |
|---|---|---|
| Calories | 430 kcal | 301 kcal |
| Energy (kilojoules) | 1,799 kJ | 1,259 kJ |
| Protein | 6 g | 4.2 g |
| Fat | 24 g | 17 g |
| incl. saturated | 10 g | 7 g |
| Total carbohydrates | 48 g | 34 g |
| incl. sugars | 22 g | 15 g |
| incl. fiber | 2.1 g | 1.5 g |
| Salt | 0.6 g | 0.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
430 kcal (1,799 kJ) per 100 g · P/F/C 6/24/48 g
Serving (one, 70 g) — 301 kcal (1,259 kJ) · Nutri-Score E
Per 100 g: sugar: medium saturated fat: high salt: medium fiber: low
Are donuts healthy?
Not really. Donuts get grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
Against
- Sugar: 15 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
- Saturated fat: 7 g per serving — 35% of the 20 g daily reference intake.
A typical serving (one, 70 g) has 301 kcal, 4.2 g protein, 17 g fat and 34 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A donut is fried sweet dough, often glazed: sugar and fat with almost no protein or fiber.
protein 6%fat 51%carbs 43%
Vitamins and minerals in donut
Per 100 g, the standouts are folate — 145 mcg, 36% of the Daily Value (#1 of 9 in our sweets & desserts section); thiamin — 0.39 mg, 33% of the Daily Value (#1 of 10 in our sweets & desserts section); riboflavin — 0.3 mg, 23% of the Daily Value (#2 of 10 in our sweets & desserts section).
| Nutrient | Per 100 g | Serving: one, 70 g | % DV |
|---|---|---|---|
| Vitamin E | 2 mg | 1.4 mg | 9% |
| Vitamin K | 9.8 mcg | 6.9 mcg | 6% |
| Thiamin (B1) | 0.39 mg | 0.27 mg | 23% |
| Riboflavin (B2) | 0.3 mg | 0.21 mg | 16% |
| Niacin (B3) | 2.9 mg | 2 mg | 13% |
| Vitamin B6 | 0.05 mg | 0.04 mg | 2% |
| Folate (B9) | 145 mcg | 102 mcg | 25% |
| Vitamin B12 | 0.06 mcg | 0.04 mcg | 2% |
| Potassium | 134 mg | 94 mg | 2% |
| Calcium | 40 mg | 28 mg | 2% |
| Magnesium | 17 mg | 12 mg | 3% |
| Phosphorus | 260 mg | 182 mg | 15% |
| Iron | 2.5 mg | 1.8 mg | 10% |
| Zinc | 0.5 mg | 0.35 mg | 3% |
| Copper | 0.09 mg | 0.06 mg | 7% |
| Manganese | 0.33 mg | 0.23 mg | 10% |
| Selenium | 10 mcg | 7.1 mcg | 13% |
| Cholesterol | 10 mg | 7 mg | 2% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Doughnuts, cake-type, plain (includes unsugared, old-fashioned)” (FDC ID 174990, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Donut calories by weight, 50–300 g
150 g of donut has 645 calories and 200 g has 860. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 215 | 3 / 12 / 24 | 1.1 |
| 70 g — typical serving | 301 | 4.2 / 17 / 34 | 1.5 |
| 100 g | 430 | 6 / 24 / 48 | 2.1 |
| 150 g | 645 | 9 / 36 / 72 | 3.2 |
| 200 g | 860 | 12 / 48 / 96 | 4.2 |
| 250 g | 1075 | 15 / 60 / 120 | 5.3 |
| 300 g | 1290 | 18 / 72 / 144 | 6.3 |
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What else to watch
- They're calorie-dense — 430 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A 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.
Swaps for donut
Donuts have a fair amount of sugar (22 g per 100 g), a lot of saturated fat (10 g per 100 g), a fair amount of salt (0.6 g per 100 g) and almost no fiber (2.1 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Donut vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Lamingtons | 368 | 2.5 / 16 / 55 |
| Sugar | 399 | 0 / 0 / 100 |
| Donut | 430 | 6 / 24 / 48 |
| Butter Tarts | 449 | 6 / 25 / 50 |
| Anzac Biscuits | 493 | 6.3 / 22 / 69 |
| Nanaimo Bars | 525 | 5.2 / 34 / 55 |
FAQ
How many calories are in 100 g of donut?
100 g of donut has 430 calories, with 6 g protein, 24 g fat and 48 g carbohydrates (2.1 g fiber).
How many calories are in a serving of donut?
A serving (one, 70 g) has 301 calories: 4.2 g protein, 17 g fat and 34 g carbs.
What are the macros of donuts?
Per 100 g: 6 g protein, 48 g carbs and 24 g fat. By calories that's about 6% protein, 43% carbs and 51% fat.
How long do you have to walk to burn a serving of donut?
About 1 h 38 min of easy walking or 38 min of cycling for a 70 kg (154 lb) person — that's the 301 calories in a serving (one, 70 g).
What vitamins and minerals are in donut?
Per 100 g, donut is richest in folate (145 mcg, 36% DV), thiamin (0.39 mg, 33% DV), riboflavin (0.3 mg, 23% DV) — from USDA FoodData Central record 174990.
How much fiber is in donuts?
100 g of donut has 2.1 g of fiber; a serving (one, 70 g) has 1.5 g — 6% of the 25 g a day the WHO recommends.
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