Quick Answer
A chocolate glazed donut from Safeway contains approximately 300 calories. This is based on the nutrition information for Safeway’s Chocolate Iced Cake Donut. The exact calorie count can vary depending on the specific donut’s size and ingredients.
Calorie Count for Safeway Chocolate Glazed Donuts
Safeway offers several types of chocolate glazed donuts, including chocolate iced cake donuts, chocolate iced yeast donuts, and chocolate glazed old fashioned donuts. Here is the calorie count for some of Safeway’s most popular chocolate glazed donut varieties:
| Donut Type | Calories (kcal) |
|---|---|
| Chocolate Iced Cake Donut | 300 |
| Chocolate Iced Yeast Donut | 260 |
| Chocolate Glazed Old Fashioned Donut | 240 |
As you can see, the calorie count ranges from 240 to 300 calories per donut, depending on the specific variety. The chocolate iced cake donut contains the most calories at 300 per donut.
Serving Size Makes a Difference
It’s important to note that the calorie information listed above is based on one average-sized donut. If you eat a larger donut, it will have more calories. Likewise, smaller mini donuts will have fewer calories.
The nutrition label on Safeway’s chocolate glazed donuts lists the serving size as 1 donut (76g). Consuming two donuts would double the calories.
Ingredients in Chocolate Glazed Donuts
The number of calories in a chocolate glazed donut depends largely on the ingredients used to make it. Here are some of the main ingredients:
- Enriched flour – Provides carbohydrates and calories.
- Sugar – A major source of calories; added sugar makes donuts taste sweet.
- Eggs – Contribute protein and fat.
- Oil or shortening – Adds significant calories and fat.
- Chocolate icing – Made from sugar, cocoa powder, milk, and butter or oil.
- Leavening agents like baking powder or yeast – Help donuts rise.
- Milk and butter – Add fat, protein, and calories.
- Salt, vanilla, and other flavorings.
The calorie density of ingredients like flour, sugar, eggs, oil, milk, and chocolate make donuts a high-calorie treat.
Daily Calorie Recommendations
To understand how a chocolate glazed donut fits into your daily calorie needs, it helps to know the standard daily calorie recommendations:
- Women: 2,000 calories per day
- Men: 2,500 calories per day
However, optimal calorie intake ultimately depends on your age, activity level, and weight goals. Active individuals and growing teenagers need more calories. Older or sedentary adults may need fewer than 2,000 calories.
One Donut is 10-15% of Daily Calories
A chocolate glazed donut containing 300 calories makes up about 15% of the recommended 2,000 daily calories for women. For men following a 2,500 calorie diet, one donut is 12% of the total calories.
This assumes the rest of your meals are low or moderate in calories. Consuming multiple high-calorie bakery items like donuts, muffins, or pastries in one day can quickly add excess calories.
Occasional Indulgence, Not an Everyday Food
While chocolate glazed donuts can be enjoyed as an occasional treat, health experts recommend limiting high-sugar, high-fat foods like donuts. They provide empty calories without much nutrition. Replacing donuts with more nutrient-dense foods can help manage your weight and health.
If buying donuts, portion control is key. Stick to one standard-sized donut and balance it out by adding nutritious foods at other meals. Avoid making donuts a daily habit.
Comparing Chocolate Glazed Donut Calories to Other Foods
To put the calories from a chocolate glazed donut in perspective, here’s how it compares to the calories in some other popular foods:
| Food | Calories |
|---|---|
| Chocolate glazed donut (1 medium) | 300 |
| Glazed yeast donut (1 medium) | 260 |
| Apple (1 medium) | 95 |
| Banana (1 medium) | 105 |
| Chicken breast (3 ounces cooked) | 165 |
| Baked potato (1 medium) | 161 |
As the table illustrates, a chocolate glazed donut contains significantly more calories than most fruits and healthy protein foods. Just one donut has nearly as many calories as a medium apple, banana, and a serving of chicken breast combined.
Empty vs. Nutrient-Dense Calories
Beyond just calories, it’s important to consider nutrition. While a donut contains empty calories, foods like fruit and lean protein provide important vitamins, minerals, fiber, and other nutrients with those calories.
If you enjoy treats like donuts, balance them out by adding more nutrient-rich foods at your other meals and snacks throughout the day.
Tips for Enjoying Chocolate Donuts More Healthfully
Here are some tips to keep in mind if you want to enjoy chocolate glazed donuts as an occasional treat while managing calories, sugar intake, and nutrition:
- Stick to a single small or mini donut rather than multiple regular-sized donuts
- Share a donut with a friend or family member
- Eat donuts occasionally, not every day
- Savor your donut slowly so you feel satisfied with less
- Drink water with your donut instead of sugary juices or sodas
- Balance out the donut’s calories by eating low-calorie foods at other meals
- Focus your calories on nutritious foods like veggies, fruits, lean protein, whole grains, nuts and seeds
- Walk, run or exercise after eating a donut to burn additional calories
Being mindful of portion sizes, frequencies, and balancing out your other food choices can allow you to eat foods like donuts while managing calories and health.
Healthier Donut Alternatives
If you want to satisfy a donut craving but make a healthier choice, consider these options:
Baked Donuts
Baked donuts are lower in fat and calories than traditional fried donuts. They’re made from a yeast-risen dough that bakes up lighter and fluffier. Top baked donuts with a chocolate glaze, sprinkles or other fun toppings.
Donut Holes
Opt for chocolate glazed donut holes rather than a whole donut. You’ll satisfy your craving with around 70 calories per donut hole.
Mini Donuts
Mini donuts are smaller in size, so you’ll get the great taste for fewer calories than regular or jumbo donuts.
Protein Donuts
Look for high-protein, lower-sugar donut options made with added protein powder or Greek yogurt. These provide more nutrition.
Make Your Own Healthy Donuts
For the healthiest chocolate glazed donuts, make them at home. Bake donut dough made with whole wheat or almond flour, cocoa powder, banana or pumpkin. Top with melted dark chocolate and chopped nuts.
The Bottom Line
A chocolate glazed donut from Safeway contains about 300 calories, depending on the specific variety. While donuts can be enjoyed occasionally, it’s best to limit high-calorie bakery treats and balance them out with more nutritious foods for your overall health and waistline. Consider portion size, frequency, and look for ways to boost nutrition, like baking donuts at home. Focus on an overall eating pattern full of whole, minimally processed foods to manage calories and feel your best.