Are Donuts Healthy? Expert Analysis Reveals the Truth

Medically reviewed by Dima Bader, MS, Oral Medicine and Pathology Updated Date: January 5, 2026

Donuts are small fried cakes of sweet dough and are one of the world’s greatest desserts and snacks. A variety of toppings, including chocolate, maple glazing, or powdered sugar, are used to experiment with making donuts with various flavors.
Donuts have a delicious flavor that appeals to people of all ages. But before you indulge in donuts solely for their flavor, consider this first: are donuts healthy?
No, donuts are not a healthy food to eat every day. Even one donut a day will develop obesity, diabetes, heart disease, insulin resistance, and metabolic issues. It comes with around 190 to 300 calories and 15 to 30 grams of sugar. These numbers are dangerous when you’re trying to slim down.
Let’s find out in detail how healthy donuts are for you.
Are Donuts Healthy?
Donuts are unhealthy because they are high in sugar and calories. You can expect to consume between 250 to 550 calories and 15 to 30 grams of sugar in one donut. Thus, consuming them in excess can result in weight gain and blood sugar problems.

However, it’s essential to note that not all donuts are created equal, and some variations can be healthier than others. Here are some ways to make donuts slightly healthier:
- Baked, Not Fried: opt for baked donuts instead of traditional deep-fried ones. Baked donuts are lower in fat and calories.
- Whole Grain or Alternative Flours: Choose donuts made from whole grain or alternative flours like almond or coconut flour for added fiber and nutrients.
- Reduced Sugar: Look for donuts with reduced sugar content or those sweetened with natural alternatives like honey or maple syrup.
- Nutritional Additions: Some donuts incorporate healthier ingredients like fruits, nuts, or seeds, adding some nutritional value.
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The Calorie Range Of Donuts
Sprinkled, glazed, or creamy-filled – you have varieties of donuts on displays calling your names like magnetic poles. But remember, it’s the calories calling.
Now, all donuts are not similar in calorie counting. They vary in different types of donuts.
Cake Donut
A plain cake donut is all about flour, sugar, and oil. You can add toppings or filling, they are never a healthy option to your healthy lifestyle.
| Calories | 200-300 |
| Carbohydrates | 20 to 50 g |
| Sugar | 10 to 20 g |
| Fat | 10-20 g |
| Protein | 1-3 g |
| Fiber | >1 g |
| Vitamins and Minerals | relatively low. |
| Sodium | 150-300 mg |
Creamy-Filled Iced Donut
The custard-filled creamy donuts are a favorite to most. However, they might not be a good start to your day.
| Calories | 250-350 |
| Carbohydrates | 40-60 g |
| Sugar | 20-30 g |
| Fat | 10-20 g |
| Saturated Fat | 4-8 g |
| Trans Fat | – |
| Protein | 3-5 g |
| Fiber | >1 g |
| Cholesterol | – |
| Sodium | 150-300 mg |
| Vitamins and Minerals | relatively low. |
Glazed And Frosted Donuts
Vanilla, chocolate fudge, or maple – toppings may add more calories to your body. With toppings, a glazed and frosted donut has-
| Calories | 192 |
| Saturated Fat | 2.667g |
| Polyunsaturated Fat | 1.309g |
| Monounsaturated Fat | 5.714g |
| Cholesterol | 14mg |
| Sodium | 181mg |
| Carbohydrate | 22.86g |
| Protein | 2.34g |
Jelly Filled Donuts
Jelly-filled donuts are the US’s one favorite choice after cream-filled and glazed. But what does the calorie count say about this sweet delight?
| Calories | 221 |
| Saturated Fat | 3.148g |
| Polyunsaturated Fat | 1.545g |
| Monounsaturated Fat | 6.647g |
| Cholesterol | 17mg |
| Sodium | 190mg |
| Carbohydrate | 25.35g |
| Protein | 3.84g |
Why You Shouldn’t Eat Donuts?
While donuts can be a delicious treat, it’s important to consume them in moderation due to several reasons related to their nutritional content and potential health implications. why you shouldn’t eat donuts excessively
High in Added Sugars
Donuts are notorious for their high sugar content. Excessive sugar consumption can lead to weight gain, tooth decay, and an increased risk of chronic diseases like type 2 diabetes and heart disease.
Loaded with Unhealthy Fats
Most donuts are deep-fried in oil, making them high in unhealthy trans fats and saturated fats. These fats can raise cholesterol levels and increase the risk of heart disease.
Donuts provide very few essential nutrients. They are typically low in vitamins, minerals, and fiber, which are crucial for overall health. Consuming donuts can displace more nutritious foods from your diet.
Calorie-Dense
Donuts are calorie-dense, meaning they provide a significant number of calories without offering much nutritional value. Overindulging in calorie-dense foods can contribute to weight gain and obesity.
Blood Sugar Spikes
The combination of refined carbohydrates and added sugars in donuts can cause rapid spikes in blood sugar levels, followed by crashes. This can lead to mood swings, fatigue, and increased cravings for more sugary foods.

3 Positive Points Of Donuts
Disadvantages are more prevalent than advantages in donut consumption. But there are also some positive aspects. Let’s check it out.
Taste and Enjoyment
Donuts are undeniably delicious and come in a wide variety of flavors and textures. They offer a satisfying and indulgent taste experience, making them a popular comfort food. Enjoying a donut occasionally can provide a sense of pleasure and satisfaction.
Pamper Your Children
Is your child often skipping lunch, and do you want to make mealtime more enjoyable for them?
Incorporating donuts into their lunch can be a delightful choice since children tend to love the delicious taste of donuts. Consider adding a small donut to your child’s lunchbox along with a heartfelt note to show your affection. It’s a sweet and thoughtful gesture that your child is sure to cherish.
Boost Your Brain
The primary energy source for cognitive functions is glucose, which is abundant in sugar and sugar-rich foods. Furthermore, sugar serves as a significant supplier of acetylcholine, a vital neurotransmitter responsible for regulating mood, attention, and memory formation, facilitating the process of learning and remembering. In light of this, donuts can serve as a flavorful and enjoyable option to boost brain function.
Homemade Donuts Vs. Store-Bought Donuts
Homemade donuts are undoubtedly a bit healthier than store-bought donuts as you maintain the quality yourself. Additionally, store-bought donuts are preserved, while homemade donuts can be enjoyed hot and fresh.
You can also make your homemade donuts healthier by mixing in less sugary ingredients, which is impossible with store-bought donuts.
Therefore, I can assure you that homemade donuts will be a better option than store-bought donuts if you want to prefer donuts as a dessert on a particular occasion.
Baked Donuts Vs Fried Donuts
Due to the fact that each baked donut contains 160 calories while each fried donut contains 269 calories, baked donuts are preferable to deep-fried ones.
Moreover, the biggest reason behind baked donuts’ being healthier than fried donuts is that they are not deep-fried like fried donuts. As a result, the presence of fat in baked donuts is slightly less compared to fried donuts.
However, it is not a good idea for your health to break the rules of consuming a certain amount of food. Therefore, you should avoid them as much as possible because the result of consuming them in excess is not beneficial at all.
FAQs
Are donuts healthy?
It is not advisable to consume donuts on a daily basis. Obesity, diabetes, heart disease, insulin resistance, and metabolic problems can all be brought on by just one donut per day. However, since you can control the quality yourself, homemade donuts are undoubtedly a little healthier than those from the store.
Do donuts make you gain weight?
Donuts frequently contain large amounts of sugar, white flour, fat, and calories. Therefore, it’s better not to include it in your daily diet chart as increasing your intake of donuts will not help you maintain your healthy weight.
Are donuts junk food?
Donuts are junk food as they are high in sugar and calories. Usually, they contain between 190 and 300 calories, 15 to 30 grams of sugar, and no nutrients, making them junk food.
Final thoughts
To sum up, everyone likes to consume donuts because of their delicious taste. But, are donuts healthy?
Donuts are not healthy at all, as one single donut carries a lot of calories, fat, sugar, and zero nutrition.
It is best to consume it only occasionally. Otherwise, it will cause significant problems with your health.
However, if you have a donut craving, try to consume homemade baked donuts and avoid store-bought ones. But remember that these cravings can’t be satisfied every day.
Stay healthy.
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Black Sesame Macarons With A ‘nutter Butter’ Filling

Well hello. Aside from the usual excuses about being busy, blah blah blah, this past week has been something else. Some of you may be aware that I was made a finalist in Saveur’s Best Food Blog Awards, then removed from the ballot, all within a few days. I thought I’d explain what happened.

I started this blog in June of 2012, and was thus surprised to see that I’d been nominated in the Best New Blog category. Finalists find out the same time as everyone else—when Saveur announces online that the ballots are officially open—so bloggers don’t get the chance for input before everything goes public. After checking the official category definitions, which states that a ‘new blog’ is one started in 2013, I emailed one of the editors to let her know of the error. A few days later, she got back to me, apologizing for their mistake and informing me that they’d had to remove me from the ballot.
I won’t pretend I wasn’t upset, mostly by the initial mistake that landed me in the situation to begin with. A simple fact-check would’ve prevented it. But, it would’ve felt wrong to keep up the misconception, so ultimately I guess I ‘did the right thing’, as cheesy as that may sound. I was a bit crushed to see the blank spot on the ballot where my blog had been listed. The finality is always a bit hard to accept, I guess.
In any case, Saveur did apologize profusely, so I can’t hold a grudge. (And I sooo wanted to. I’m a good grudge-holder—blame it on my overly-principled nature.) And my private drama doesn’t make the award any less awesome and prestigious. So guys, if you haven’t voted yet, there’s still time! Let’s honor those whose efforts liven up the food media world and make it way more exciting than it has any right to be!

Moving on now. While traditional macarons are made with almonds, you can swap out the nut for any other nut or seed without having to change up quantities or technique (although I’m wondering if macadamian nuts might behave differently because they’re so oily? Not sure.) But since macarons are a bitch to get right in the first place, don’t think these sesame seed versions were a breeze to pull off, because they weren’t.
They are, actually, the product of a year of trying, off and on, over and over. In fact, I finally had to take an official black sesame macaron hiatus after my last attempt flopped back in November. I knew it wasn’t the sesame seed part that was stumping me; I’d somehow just lost my macaron-making mojo. But something—perhaps this burgeoning feeling of fresh starts brought on by spring—reinvigorated me, so I once again picked up my floppy spatula and piping bag and got to it.
I don’t know what changed this time—maybe I picked up some common sense this winter—but I finally made the effort to get to the root of the problem. Too often in the past, I found myself simply hoping for the best as I tossed trayfuls of these liquid gremlins into the oven. That’s a pretty defeatist way of looking at a baked good. Sure, there are lots of things out of one’s control, but a composite of sugar, ground seeds, and egg white? No way. It can and must be vanquished.

In the end, getting them to come out perfectly (and I mean perfectly – not a crack in two entire trayfuls!) came down to the placement of the racks in the oven (which heats unevenly; I had to scoot the trays away from the hot corner in the back right) and my ‘macaronage’—the method of mixing together the whipped egg whites and sugar/ground nut mix. About the macaronage, I’ve said this before, but guess who doesn’t learn her own lessons? Don’t baby your batter. The egg whites need to be deflated quite a bit or you’ll get lots of little cracks on the surface of your macarons, effectively ruining an entire batch that you’ll then have to force your family to eat, because you’ll be too embarrassed to share them with anyone else. (Have you seen a cracked macaron? It is a sad sight.)
You have no idea how triumphant I felt when I peeked into the oven mid-bake to discover perfect-looking macarons. I did a little jig in the kitchen.

I’d wanted to pair the black sesame with peanut, which is a fairly common combination in Chinese desserts, but didn’t want the filling to veer in the direction of frosting-sweet. The peanut flavor had to come through. Enter Nutter Butter filling, which I always remember as being aggressively peanut-y without tasting overly-processed. Maybe I’m remembering a different version of Nutter Butters as you, but whatever the case, this Thomas Keller version (think Bouchon Bakery) tasted and looked exactly like how peanut butter filling should. The childhood version, flecked with salt and nostalgia. It’s okay if you want to eat it with your fingers. I did.
Once the macarons comes together, the presentation is very striking (if I do say so myself). But, resist eating too many! You must give them a day to ‘bloom’, let the flavors of the shells and filling meld together. Only then can you truly enjoy the essence of the so-temperamental, but so-worth-it French macaron.

BLACK SESAME MACARONS
Makes 20 macarons
Adapted from BraveTart
Sorry to confuse you, but I use weight measurements when making my macarons for the extra precision, and I highly recommend you do too if you’re not already. Also, the Nutter Butter filling makes a tad more than is needed—for me at least. Its peanut flavor is strong, so be careful not to drown out the delicate taste of the macaron shells. I’d sandwich leftover filling between Ritz crackers or something just as salty.
Ingredients:
- 58 grams black sesame seeds
- 115 grams powdered sugar
- 2 egg whites
- 36 grams granulated sugar
- 1/4 tsp salt
- A few drops gel food coloring in black
Directions:
Preheat your oven to 300 degrees F. Line two baking sheets with parchment paper.
Grind the confectioners sugar and sesame seeds in a food processor until fine (this will take awhile, about 3 minutes, as the sesame seeds are harder to grind up), then sift the mixture into a bowl. Most of it should go through, but if a lot doesn’t, toss it back in the food processor and grind for another minute or so.
In the bowl of a stand mixer with the whisk attachment affixed, add the egg whites and sugar. Turn the mixer on to power level 4 and whisk the mixture together for 3 minutes. Next, turn the power up to 7 and whisk an additional 3 minutes. Turn the power up to 8 and whisk an additional minute or two. By now, there should be a stiff meringue in the bowl. Stop the mixer and add a few drops of coloring at this point and turn the mixer back on to the highest speed, whisking for an additional minute to incorporate the color. Knock the meringue that’s trapped in the whisk back into the bowl.
Now, add the sesame seed mixture into the bowl all at once. I’ll reference Stella’s instructions again:
Use both a folding motion (to incorporate the dry ingredients) and a rubbing/smearing motion, to deflate the meringue against the side of the bowl.
The dry ingredients/meringue will look hopelessly incompatible at first. After about 25 turns (or folds or however you want to call “a single stroke of mixing”) the mixture will still have a quite lumpy and stiff texture. Another 15 strokes will see you to “just about right.” Keep in mind that macaronage is about deflating the whites, so don’t feel like you have to treat them oh-so-carefully. You want to knock the air out of them.
You don’t need to be too gentle with the batter. By the time it’s ready, its consistency will be runnier than you’d think, closer to pancake batter than cake batter.
Fill a pastry bag with the batter. You can use a pastry bag with just a coupler, or with a tip. I used an Ateco 806 tip. Pipe your shells onto the parchment-paper lined baking sheets, a little more than a quarter (US currency) in size (about 2 cm. or 1 inch), spacing them about 1 inch apart.
When you’re done piping, pick up the pan and whack it down hard against your counter. Do this another time, then rotate the pan 90 degrees and do the same thing twice. You might see tiny air bubbles appear on the top of the rounds, a good sign because they could be potentially damaging if buried within the batter. Repeat with the other pan. Now leave the pans alone for half an hour—they’ll develop armor (a skin) during this time to protect them in the oven.
Slide the pans into the oven and bake for about 15 minutes, at which point the shells should be able to be cleanly picked off the parchment paper.
Let the shells come to room temperature, then fill your macarons with the peanut butter filling (recipe below). It’s quite thick, so a spoon should work just fine.
‘NUTTER BUTTER’ FILLING
Adapted from Bouchon Bakery
Ingredients:
1/2 cup smooth salted peanut butter
roughly 3/4 cup powdered sugar
1/4 cup (1/2 stick) butter, room temperature
pinch or two of Maldon salt
Directions:
Cream together all the ingredients in a stand mixer. Taste for sweetness, and add more powdered sugar or salt as needed.
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