Quick Answer
The number of calories in a donut with icing and sprinkles can vary greatly depending on the specific type, size, and ingredients used. However, on average, a medium-sized glazed donut with icing and sprinkles contains approximately 300-400 calories. A large specialty donut with more elaborate toppings could contain 500 calories or more. The icing and sprinkles alone add 50-150 extra calories to a plain donut.
Calories in Different Types of Donuts
Donuts come in many shapes and sizes. Here are the approximate calorie counts for some common varieties:
Glazed Donut
– Small/mini (2 inches): 90 calories
– Medium (3 inches): 160 calories
– Large (4 inches): 250 calories
The classic glazed donut gets nearly all its calories from the fried dough. The sweet glaze adds minimal calories, about 25-50 per donut.
Chocolate Iced Donut
– Small/mini (2 inches): 110 calories
– Medium (3 inches): 220 calories
– Large (4 inches): 340 calories
Chocolate icing has more calories than a simple glaze. Expect a medium chocolate iced donut to have about 60 more calories than a glazed donut of the same size.
Jelly-Filled Donut
– Small/mini (2 inches): 100 calories
– Medium (3 inches): 190 calories
– Large (4 inches): 290 calories
Jelly-filled donuts have a similar calorie count to their glazed counterparts. The light, fruity jelly adds minimal extra calories.
Cream-Filled Donut
– Small/mini (2 inches): 110 calories
– Medium (3 inches): 230 calories
– Large (4 inches): 350 calories
Cream fillings like custard and whipped cream pack more calories than fruit jelly. A medium cream-filled donut has approximately 40 more calories than the same size jelly donut.
Cake Donut
– Small/mini (2 inches): 110 calories
– Medium (3 inches): 240 calories
– Large (4 inches): 340 calories
Cake donuts are denser and heavier than yeast-raised donuts. As a result, they contain more calories per ounce. Expect a cake donut to have about 50 more calories than a yeast donut of the same size.
Cruller
– Small/mini (2 inches): 110 calories
– Medium (3 inches): 210 calories
– Large (4 inches): 300 calories
Crullers are twisted donuts made of fried dough. They have a similar calorie count to basic glazed donuts, with slightly more calories than holes due to more dense dough per serving.
Calories Added by Icing and Sprinkles
Icing and decorations significantly increase the calorie counts of donuts. Here’s how much extra calories these popular toppings add:
Glaze
– Thin glaze: 25-50 calories
– Thick glaze: 60-110 calories
Glazes are made from sugar, milk, and sometimes flavorings like vanilla or lemon. Thinner glazes soak into the donut, adding fewer calories than thick drizzle glazes.
Fondant
– Thin fondant: 50-70 calories
– Thick fondant: 90-150 calories
Fondant icings have a thicker, denser consistency than glazes. They add more calories for the same amount of coverage.
Buttercream
– Thin buttercream: 70-100 calories
– Thick buttercream: 150-200 calories
Buttercream is made by whipping butter and sugar together. The high fat content results in significantly more calories than other icings.
Ganache
– Thin ganache: 60-80 calories
– Thick ganache: 120-180 calories
Ganache is a rich icing made from chocolate and cream. It delivers a double dose of calories from both cocoa butter and dairy fat.
Cream Cheese Icing
– Thin cream cheese icing: 50-70 calories
– Thick cream cheese icing: 110-140 calories
Along with buttercream, cream cheese frosting is one of the most caloric donut icing options. The high-fat cream cheese packs on extra calories.
Sprinkles
– Light sprinkling: 25-50 calories
– Heavy sprinkling: 60-100+ calories
The small colored decorations may seem tiny, but sprinkles add up fast. Just a teaspoon of sprinkles contains around 60 calories.
Factors That Increase Calories in Donuts
Several factors influence the calorie content of donuts:
Size
Larger donuts mean more dough, icing, and toppings – and therefore more calories. Expect a large donut to have roughly 1.5-2 times the calories of a medium donut, or 2-3 times the calories of a mini donut.
Frying
Deep frying greatly increases calories and fat compared to baking. Fried donuts absorb oil, adding 150-300 calories per serving compared to baked donuts.
Icing and Toppings
Heavier coverage and richer icings like fudge or caramel add more calories than a light glaze. Likewise, toppings like sprinkles, crushed candy, and chocolate drizzle boost calories.
Ingredients
Donuts made with calorie-dense ingredients like chocolate, peanut butter, coconut, and cream fillings have higher calorie counts than lighter jelly and fruit filling donuts.
Yeast vs. Cake Donuts
On average, cake donuts contain about 50 more calories per ounce than yeast-raised donuts made with the same icings and toppings. Their denser, heavier batter results in more calories per serving.
Gourmet vs. Classic
Trendy gourmet donut shops offer specialty flavors like s’mores, red velvet, and maple bacon that load on extra calories from multiple toppings. Classic glazed and jelly donuts have simpler ingredients and fewer calories.
Calorie Ranges for Donuts with Icing and Sprinkles
Here are some calorie estimates for popular iced and decorated donut varieties:
Glazed Donut
– Small/mini: 140-170 calories
– Medium: 240-280 calories
– Large: 340-400 calories
Chocolate Iced Donut
– Small/mini: 170-210 calories
– Medium: 280-350 calories
– Large: 390-470 calories
Vanilla Iced Donut with Sprinkles
– Small/mini: 160-200 calories
– Medium: 270-330 calories
– Large: 380-450 calories
Strawberry Iced Donut with Sprinkles
– Small/mini: 170-210 calories
– Medium: 280-350 calories
– Large: 390-470 calories
Boston Cream Donut
– Small/mini: 170-220 calories
– Medium: 290-360 calories
– Large: 410-490 calories
Maple Iced Donut with Bacon Bits
– Small/mini: 190-240 calories
– Medium: 320-400 calories
– Large: 450-550 calories
Low-Calorie Donut Options
You can enjoy donuts while limiting calories by choosing smaller sizes, lighter icings, and sensible toppings. Here are some lower-cal options:
Mini Donuts
Mini donuts clock in around 100-140 calories each, depending on icing and toppings. Stick to one or two.
Glazed Yeast Donuts
A medium plain glazed donut has about 160 calories. Skip the chocolate icing and sprinkles.
Donut Holes
These bite-sized holes have around 100 calories each. Choose glazed, cinnamon, or powdered sugar.
Baked Donuts
Baked donuts absorb less oil than fried, with about 40% fewer calories. Top with light glaze or cinnamon.
Split a Donut
Halve a larger specialty donut and share it to reduce calories. Splitting cuts gourmet donut calories in half.
Nutrition Facts for a Donut with Icing and Sprinkles
Here are the full nutrition facts for a medium-sized glazed donut with chocolate icing and sprinkles:
| Nutrition Facts | |
|---|---|
| Calories | 340 |
| Total Fat | 16 g |
| Saturated Fat | 6 g |
| Trans Fat | 0 g |
| Cholesterol | 25 mg |
| Sodium | 270 mg |
| Potassium | 55 mg |
| Total Carbohydrates | 49 g |
| Dietary Fiber | 1 g |
| Sugars | 24 g |
| Protein | 4 g |
Key highlights:
– High in calories, fat, and carbs which mainly come from the fried dough and sugar-loaded icing and sprinkles.
– Provides some potassium and protein.
– Low in fiber with no vitamins or minerals. The chocolate icing provides small amounts of antioxidants.
Health Concerns with Donuts
Donuts taste amazing, but their low nutritional value raises some health concerns:
Weight Gain
At around 300 calories each, donuts can quickly add extra calories leading to weight gain if consumed frequently or in large quantities.
Blood Sugar Spikes
The refined carbs and sugar in donuts cause rapid blood sugar spikes and crashes. This is problematic for diabetics.
High LDL Cholesterol
The trans and saturated fat in donuts may increase LDL “bad” cholesterol levels, raising risks for heart disease and stroke.
Lack of Nutrients
Donuts provide almost no vitamins, minerals, or antioxidants. The refined flour lacks the nutrients of whole grains.
Acne and Skin Issues
The high sugar content can worsen breakouts. Donuts are also linked to inflammation, which may promote acne.
Tips for Healthy Donut Consumption
While donuts shouldn’t be an everyday food, you can enjoy them in moderation as part of an overall healthy diet by following these tips:
Limit Portion Size
Stick to mini or regular-sized donuts. Avoid jumbo donuts whenever possible. Split larger donuts with a friend.
Reduce Frequency
Have donuts as an occasional treat, not a daily indulgence. Once a week is more reasonable than every day.
Pair with Protein
Eat donuts alongside protein sources like Greek yogurt, eggs, or nuts to help control blood sugar and hunger.
Focus on Freshness
Pick donuts made fresh daily without trans fats. Avoid old donuts that develop more saturated fat as they sit.
Drink Water
Stay hydrated by sipping water with your donuts. Water helps prevent overeating and sugar crashes.
Exercise Portion Control
Balance donut calories with extra exercise like a brisk walk. Burn an extra 60-100 calories per donut consumed.
Healthier Homemade Donut Alternatives
For a more nutrition donut option, try making them at home with wholesome ingredients:
Baked Apple Cider Donuts
Replace oil with apple cider or juice for a moist, cakey texture. Add cinnamon and nutmeg for extra flavor.
Baked Pumpkin Donuts with Greek Yogurt Glaze
Pumpkin is loaded with vitamin A. Greek yogurt provides protein and makes a creamy icing.
Baked Banana Donuts with Walnut Sprinkle
Mashed banana gives natural sweetness for less added sugar. Chopped walnuts add crunch and healthy fats.
Baked Blueberry Donuts with Lemon Glaze
Fresh or frozen blueberries pack antioxidants and fiber. Lemon zest brightens up the glaze.
Chocolate Beet Donuts with Avocado Frosting
Beets add moisture as well as vitamins and minerals like potassium and folate. Avocado makes a smooth, nutritious frosting.
The Bottom Line
Donuts can be part of a balanced diet when eaten in moderation. Limit large, decadent donuts piled high with toppings to occasional treats. Focus on mini sizes, lighter icings like glaze, and sensible toppings like sprinkles or cinnamon. Pair donuts with protein, drink plenty of water, and exercise portion control. Homemade baked donuts made with wholesome ingredients are also a healthier option.
Overall, a medium donut with icing and sprinkles averages 300-400 calories – a reasonable splurge as long as your diet is rich in nourishing whole foods overall.
