Dunkin Donuts Nutrition: Which Donuts Are Healthiest?
Donuts are a favorite sweet treat, but the high sugar and fat content can sometimes leave you with a major post-snack crash. And while a moderate intake of both ingredients in a standard diet isn't the end of the world, sometimes it's nice to get some nutrition out of a sugary indulgence. This is actually easier than you might think.
Sure, a fried dessert like a donut will never be on the same "healthy" level as say, a bunch of grapes or cheese and crackers. However, America's favorite treat, like calories in general, aren't inherently necessarily unhealthy. Contrary to what diet culture might have you believe, both provide an energy source for our body. Surprisingly, many Dunkin' donuts in particular have a lot to offer in terms of fiber, protein, and vitamins that are important to any well-rounded diet.
We've gone through the menu and read through the nutrition facts for each donut and selected the healthiest. The items listed below were selected due to low added sugar, saturated fat, cholesterol, and sodium percentages. Many are indeed lower in calories because of their ingredients, but that isn't the deciding factor. Of course, we're not suggesting you swap your habitual afternoon apple and peanut butter for a Dunkin' donut every day, but we hope this list is helpful for those days you wish to indulge.
Glazed donut
We had to start with a classic: the glazed donut. It's an oldie but a goodie for good reason. Who can resist the uncomplicated combination of fried dough and a sugar glaze? Thanks to this donut's simplicity, it ranks as one of the healthier options on Dunkin's menu. The glazed donut contains 240 calories, no cholesterol, and 33 grams of carbs, or 13% of your suggested daily intake of 225 to 325 grams, according to the Mayo Clinic. It also comes with 4 whole grams of protein — not bad for an often-demonized item.
Additionally, it contains 11 grams of fat, 4.5 of which is saturated fat (about 23% of your recommended intake for a day, per Harvard Medical School, and much lower than the majority of donuts on the menu), and 1 gram of fiber. According to the American Heart Association, adult men should limit themselves to 36 grams of sugar a day. The glazed donut has about 12 grams of added sugar, which, again is actually much lower than most other listed items. It also has just 270 milligrams of sodium, or 12% of the recommended daily serving (via the FDA). There are also a decent amount of vitamins in a single donut, 56 grams of potassium, 12 milligrams of calcium, and 2 milligrams of iron. So next time you have a Dunkin' craving, consider a glazed favorite.
Strawberry frosted donut
Another customer favorite, the strawberry frosted donut doesn't actually contain any fruit. But if you have a few real berries with it, (or Dunkin' loaded hashbrowns) it doesn't make the worst breakfast. It has 260 calories, no cholesterol, and 35 grams of carbs. And unlike strawberries, these donuts are always in season. This donut contains 11 grams of fat, 4.5 of which is saturated fat, 1 gram of fiber, and 4 grams of protein.
It also has about 14 grams of added sugar and a healthy serving of vitamins. There are 59 grams of potassium, 12 milligrams of calcium, and 2 milligrams of iron in each donut. Finally, each frosted strawberry donut has just 280 milligrams of sodium. And, if you're a sprinkles fan, the only difference between a regular strawberry frosted donut and one with sprinkles is that there's a slight increase in calories to 270, there are 12 grams of fat, 37 grams of carb, and 15 grams of added sugars.
Apple crumb donut
A favorite, especially among the New Englanders (well-known Dunkin' fans) in the fall, an apple crumb donut is definitely one of the healthier ones you could select off the menu. Each donut contains 290 calories, no cholesterol, and 44 grams of carbs. The apple crumb donut also contains just 11 grams of fat, 4.5 of which is saturated fat, 1 gram of fiber, and 5 grams of protein.
It also has about 21 grams of added sugar, but the other positives of this donut still make it a decent choice. There's only 310 milligrams of sodium, which is merely 13% of your suggested intake for a day per the FDA. Additionally, the apple crumb contains 1 microgram of vitamin D, 73 milligrams of potassium, 14 milligrams of calcium, and 2 milligrams of iron. When compared to an apple fritter, which has 470 calories, 47 grams of carbs, 28 grams of fat, 12 grams of saturated fat, no vitamin D, and just 1 milligram of iron, the apple crumb is the clear winner.
Chocolate frosted donut
Another classic favorite, the simple chocolate frosted donut has fewer added ingredients that have the potential to contribute less than amazing nutritional content. A single donut contains 260 calories, no cholesterol, and 34 grams of carbs. It also has just 11 grams of fat, 1 gram of fiber, and 4 grams of protein. Additionally, each chocolate treat has just 290 milligrams of sodium, 13 grams of added sugar, 75 milligrams of potassium, 13 milligrams of calcium, and 2 milligrams of iron.
And, if you're a fan of sprinkles and opt for that chocolate option, the nutritional values aren't that different. Each frosted chocolate donut with sprinkles has 270 calories, 36 grams of carbs, and 13 grams of added sugar; the rest of the nutritional measurements stay the same. So the next time you're craving chocolate cake or a brownie, consider a trip to Dunkin' instead, it'll end up with more added nutritional value to your diet in the form of vitamins, fiber, protein, and lower sodium than other sugary treats.
Apple n' Spice donut
Even at Dunkin, you can't escape pumpkin spice season, but there's a new favorite in town that just happens to pack a much more nutritional punch. The apple n' spice donut sounds seasonal, but rest assured it can be found on Dunkin' menus throughout the year.
Each apple n' spice donut has just 230 calories, 31 grams of carbs, and 300 milligrams of sodium, 10 grams of fat, and 10 grams of added sugars. Finally, like many donuts that made this list, each apple n' spice has 1 gram of fiber, 4 grams of protein, 67 milligrams of potassium, 14 milligrams of calcium, 2 milligrams of iron, and 1 microgram of vitamin D. It'll transport you to maple-lined roads in New Hampshire or Vermont that are exploding in bright oranges, reds, and yellows during the fall. So next time you want to take a brief trip somewhere else, grab an apple n' spice, close your eyes, and imagine foliage in the northeast.
Sugared donut
The sugared donut is similar to many on this list, in that simplicity is the key to its status as a healthier selection off the Dunkin' menu. This donut is one of the least complex recipes, as the only additional component to the fried dough is more sugar. In general, of course, additional sugar isn't the most nutritional option, but when stacked up against donuts that have a lot more weighing them down and adding saturated fat and sodium, the sugared donut looks pretty good. And it has one of the lowest added sugar values on the menu with just 4 grams of added sugar.
Each sugared donut has 210 calories, 24 grams of carbs, and 270 milligrams of sodium. There are just 11 grams of fat and no cholesterol. Finally, each donut comes with 1 gram of fiber, 4 grams of protein, 55 milligrams of potassium, 12 milligrams of calcium, and 2 milligrams of iron.
Vanilla frosted donut
Whoever said vanilla is boring has clearly never tasted a lovely Dunkin' vanilla frosted donut. And thanks to its shorter list of flavors and ingredients, it also contains less sodium and added sugar than many offered on the menu. Each donut has just 260 calories, 34 grams of carbs, 280 milligrams of sodium, 11 grams of fat, and no cholesterol. Finally, each donut comes with 1 gram of fiber, 4 grams of protein, 55 milligrams of potassium, 12 milligrams of calcium, 2 milligrams of iron, and just 12 grams of added sugar.
So the next time you're looking for a healthier donut option, but don't necessarily want to settle for a simple glazed or old-fashioned, consider a tasty vanilla frosted treat! It's definitely a better choice than a boring old granola bar or third cup of coffee when you're in need of something to get you through an afternoon slump.
Lemon donut
A bit of citrus is always a good idea if you're looking for a healthy dose of vitamins. The lemon donut has plenty, in addition to being lower in added sugar and sodium. This fun spin on the tried-and-true (if a bit tired) donut revolving door of glazed, chocolate, maple, and strawberry is a refreshing option for Dunkin' lovers. And you're in luck as it is also a much healthier option than some of those old favorites.
Each lemon donut has just 230 calories, 31 grams of carbs, and 310 milligrams of sodium. There are just 10 grams of fat, 10 grams of added sugar, and no cholesterol. Finally, each donut has 1 gram of fiber, 4 grams of protein, 59 milligrams of potassium, 12 milligrams of calcium, 2 milligrams of iron, and 1 microgram of vitamin D. This donut also pairs great with fresh fruit like berries or a banana in the morning, should you want additional vitamins with your pick-me-up snack.
Old Fashioned donut
Like many others included on this list, the simpler, the better (for you) they tend to be, and that's absolutely true with the Old Fashioned. Each donut has just 310 calories, 30 grams of carbs, 320 milligrams of sodium, 10 grams of fat, 9 of which are saturated fat, and 20 milligrams of cholesterol. Each Old Fashioned donut also includes 1 gram of fiber, 4 grams of protein, 64 milligrams of potassium, 24 milligrams of calcium, and 2 milligrams of iron. There are just 9 grams of added sugar in each item.
So while the Old Fashioned might have a bit of cholesterol and a slightly higher sodium level than other healthy options, the positives (protein, vitamins, and low-fat content) still outweigh these stats. This is especially true when compared to another classic, the sour creme donut, which has 360 calories, 17 grams of fat, 360 milligrams of sodium, and 49 grams of carbs.
Jelly donut
There's nothing quite like biting into a sugary fried ball of dough only to be pleasantly surprised by the inside, a wonderful jelly-filled delight! Dunkin's jelly donut is a delightful snack that is, like many well-loved items, simple yet healthier than you'd imagine. And if you add a bit of fruit and a glass of milk, it can make a pretty good breakfast.
Each donut has just 250 calories, 36 grams of carbs , 290 milligrams of sodium, 10 grams of fat, 4 of which are saturated fat, and no cholesterol. Each jelly donut has 1 gram of fiber, 4 grams of protein, 58 milligrams of potassium, 13 milligrams of calcium, 2 milligrams of iron, and 1 microgram of vitamin D. There are just 13 grams of added sugar in each donut. So, it's not exactly the power snack that a PB&J is, but you'll still get some good nutrients out of a jelly donut!
Old Fashioned munchkins
As with most desserts, the smaller the portion the less sugar, sodium, and fat you'll be consuming. Thus, bite-sized treats are generally healthier and Dunkin's munchkins are no exception. The old fashioned Munchkin is a fantastic option, as a single donut hole contains just 50 calories, so even if you have a couple, it'll still be better than a full-sized snack.
Additionally, this smaller option contains just 3 grams of fat, and 65 milligrams of sodium. Additionally, there is just 1 gram of added sugar in each. In comparison, another popular Munchkin off the menu, the butternut flavor, isn't as healthy with 90 calories, 4 grams of fat, 2 grams of saturated fat, 5 milligrams cholesterol, and 70 milligrams of sodium. If you compare that to a regular old fashioned donut, that's just 9% of the calories, less than a quarter of the saturated fat, and a fraction of the sodium! So the next time you're in the mood for a sugary fix, consider one in a more compact form!
Methodology
The specific donuts included in this piece were selected based on two main criteria. First, when compared to the menu as a whole, they are all relatively low in saturated fat, cholesterol, sodium, and added sugar. All have at least some fiber, protein, and essential minerals, and some also include vitamins.
In general, like a lot of food, the fewer added aspects in terms of frosting, toppings, and flavor, the healthier it is, and that's why we've primarily selected the plainer donuts. Less additions mean less sugar and other added aspects, which don't normally add more nutritional value such as fiber or protein.
In order to procure this list, we read through the nutritional information on the Dunkin nutrition facts menu. We made an initial list of items that were low in those areas and then cross-referenced it with another that listed donuts that had at least some protein and vitamins. We then compared values and percentages to the daily recommended intake as suggested by the Food and Drug Administration and the National Institute of Health.