A Dunkin Donuts Long John donut contains a significant number of calories. The exact calorie count depends on the specific variety of Long John donut. Below is a detailed breakdown of the calorie content in different types of Dunkin Donuts Long Johns.
Calories in a Glazed Long John
The standard glazed Long John donut from Dunkin Donuts contains the following nutrition facts:
| Serving Size | 1 donut (105g) |
|---|---|
| Calories | 370 |
| Total Fat | 16g |
| Saturated Fat | 7g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 340mg |
| Total Carbohydrates | 56g |
| Dietary Fiber | 1g |
| Sugars | 30g |
| Protein | 5g |
As you can see, a standard glazed Long John from Dunkin Donuts contains 370 calories. This makes it one of the more calorie-dense donuts on the Dunkin menu.
Breakdown of Calories
The majority of the calories in a glazed Long John come from carbohydrates. Specifically, 56g of the 370 calories come from carbohydrates. 30g of those carbohydrates are from sugar.
16g of the calories come from fat, with 7g being saturated fat. The Long John also contains 25mg of cholesterol and 340mg of sodium.
In terms of macronutrients, a glazed Long John donut contains:
- 56g carbohydrates
- 16g fat
- 5g protein
So carbohydrates, primarily sugar, make up the bulk of the calories.
Calories in Other Long John Varieties
Dunkin Donuts offers several other varieties of Long John donuts besides the original glazed. Here is a breakdown of the calorie content in some of the other types:
Long John – Blueberry
| Serving Size | 1 donut (112g) |
|---|---|
| Calories | 370 |
| Total Fat | 16g |
The Blueberry Long John has the same number of calories as the original glazed – 370 calories per donut.
Long John – Maple
| Serving Size | 1 donut (105g) |
|---|---|
| Calories | 380 |
| Total Fat | 16g |
The Maple Long John is very similar in nutrition to the glazed, with only 10 additional calories totalling 380 per donut.
Long John – Chocolate
| Serving Size | 1 donut (108g) |
|---|---|
| Calories | 400 |
| Total Fat | 19g |
The Chocolate Long John packs the most calories, at 400 per donut. The extra chocolate icing and coating adds additional fat and sugar.
Comparing Long Johns to Other Donuts
Now that we know how many calories are in the various Long John options, how does it compare to other donuts from Dunkin Donuts?
Here is a calorie comparison between Long Johns and some other popular Dunkin donuts:
| Donut | Calories (per donut) |
|---|---|
| Glazed Donut | 290 |
| Chocolate Glazed Donut | 350 |
| Vanilla Frosted Donut | 340 |
| Boston Kreme Donut | 470 |
| Long John (Glazed) | 370 |
| Long John (Maple) | 380 |
| Long John (Chocolate) | 400 |
As you can see, Long Johns tend to be on the higher end for calorie content compared to other Dunkin Donuts. The standard glazed Long John has significantly more calories than a regular glazed donut, and even edges out the chocolate glazed donut.
The chocolate Long John variety reigns supreme with 400 calories. Only the Boston Kreme has more calories per donut in the Dunkin lineup.
Long John Nutrition Facts
Given the high number of calories, what are the overall nutrition facts for Long John donuts?
Here is a summary of the key nutrition information for a glazed Long John from Dunkin Donuts:
- 370 calories
- 56g carbohydrates (30g sugar)
- 16g fat
- 340mg sodium
- 25mg cholesterol
- 5g protein
As a percentage of the daily value, based on a 2000 calorie diet, a Long John provides:
- 18% of calories
- 19% of fat
- 15% of saturated fat
- 14% of cholesterol
- 23% of carbohydrates
- 18% of sugar
- 10% of protein
The high levels of saturated fat, sugar, sodium, and cholesterol are concerning from a health standpoint. The American Heart Association recommends limiting daily saturated fat intake to 13g or less. Just one Long John provides nearly half that amount.
The high calorie and fat content also make Long Johns a poor choice for anyone limiting calories or watching their weight.
Vitamins and Minerals
Long Johns do not contain significant amounts of vitamins or minerals. Some of the vitamins and minerals present include:
- Vitamin A – 2% DV
- Calcium – 2% DV
- Iron – 6% DV
So there are minimal micronutrients in a Long John. You would need to consume vitamins and minerals from other foods in your diet.
Health Impact of Long Johns
What are some of the health implications of regularly eating Long John donuts?
Weight Gain
At 370+ calories per donut, eating Long Johns frequently can easily lead to weight gain. The American Heart Association recommends a daily calorie limit of only 1,600-2,400 calories for adult women and 2,000-3,000 calories for adult men.
Just one Long John can provide up to 23% of calorie needs for the day. Consuming additional high calorie foods and beverages on top of a Long John could put someone over their calorie limit.
Over time, the excess calories from Long Johns may lead to obesity and associated health risks like diabetes and heart disease.
Blood Sugar Spike
With 30g of sugar per donut, Long Johns can rapidly spike blood sugar levels. The American Heart Association recommends limiting added sugar to no more than 25g per day for women and 38g per day for men.
Eating an entire Long John would surpass the daily added sugar limit for women. The resulting blood sugar spike may lead to crashes in energy, hunger and cravings for more sugary foods.
For people with diabetes or insulin resistance, frequently consuming Long Johns can be especially problematic for controlling blood sugar due to the high carbohydrate and sugar content.
Increased Cholesterol
Each Long John contains 25mg of cholesterol, which is 8% of the recommended 300mg daily limit. Although a single Long John will not tip the scales, regularly consuming them may lead to elevated LDL (bad) cholesterol over time.
High cholesterol is a major risk factor for heart attack and stroke. Moderating intake of high cholesterol foods like Long Johns is advisable for cardiovascular health.
Lack of Nutrients
As discussed earlier, Long Johns do not provide much nutritional value beyond calories, fat and sugar. They are lacking in vitamins, minerals, fiber and protein.
Relying on Long Johns or other nutritionally void foods too often may lead to deficiencies in important micronutrients over time.
Benefits
Although high in calories, fat and sugar, Long Johns do have some potential benefits in moderation:
- Enjoyment – For many people, donuts like Long Johns are an occasional indulgence that provide enjoyment and happiness.
- Carbohydrates – The carbohydrates provide a quick source of energy.
- Memories – Long Johns may be a special childhood treat associated with happy memories.
When consumed in moderation alongside an otherwise healthy diet, Long Johns can be incorporated into an balanced lifestyle.
How to Make Long Johns Healthier
If you want to enjoy Long Johns but reduce the calorie and sugar impact, here are some tips:
Size Matters
Order a smaller Long John donut instead of a full size. Many Dunkin Donuts offer mini or “Munchkin” size donuts that contain around half the calories and fat.
Split It
If ordering a full size, consider splitting the Long John with a friend. This automatically cuts the calories, fat and sugar in half for each person.
Skip the Glaze
Opt for a plain Long John without icing or glaze. This will remove additional sugar and fat.
Mind the Portion
Only eat half the donut and save the other half for later. Fold it in a napkin to keep it fresh.
Balance It Out
If indulging in a Long John, help compensate by being more mindful of calories the rest of the day. Increase exercise and reduce calories from other meals.
Healthy Swaps
Pair your Long John with a coffee or green tea instead of a high-calorie coffee drink. Choose fresh fruit or yogurt for breakfast instead of hash browns or sausage.
The Bottom Line
A Dunkin Donuts Long John is a high calorie treat, providing 370-400 calories and 30g of sugar. Consumed occasionally, it can be part of a healthy, balanced diet. But overdoing it on Long Johns, especially accompanied by other sweet, salty, fatty foods can lead to weight gain and associated health risks over time.
Practicing moderation and portion control is key to keeping Dunkin Donuts Long Johns an occasional indulgence rather than a daily habit.
