Quick Answer
A single Dunkin’ donut Glazed donut hole contains approximately 140 calories. Dunkin’ donut holes come in packs of 10, so a full pack would contain around 1400 calories.
Calorie Count for Dunkin’ Donut Holes
Dunkin’ donut holes, also sometimes called “Munchkins” are small, bite-sized donut holes covered in glaze or other sweet coatings. A standard glazed Dunkin’ donut hole contains about 140 calories per piece.
Here is the full nutrition information for a 1 donut hole serving of Dunkin’ Glazed donut holes:
| Calories: | 140 |
| Total Fat: | 8g |
| Saturated Fat: | 3.5g |
| Trans Fat: | 0g |
| Cholesterol: | 10mg |
| Sodium: | 125mg |
| Total Carbs: | 16g |
| Dietary Fiber: | 1g |
| Sugars: | 10g |
| Protein: | 1g |
As you can see, a single glazed Dunkin’ donut hole contains 140 calories, which comes mostly from 16g of total carbohydrates including 10g of sugar. There is also 8g of total fat in one donut hole.
So if you eat a whole pack of 10 Dunkin’ donut holes, that would add up to approximately 1400 calories. The number of donut holes in a pack can vary, but typically there are around 10 per order.
Calories in Other Dunkin’ Donut Hole Varieties
Dunkin’ offers glazed donut holes as well as a variety of other flavored donut hole options. Here are the calorie counts for some other popular Dunkin’ donut hole choices:
| Glazed Chocolate: | 150 calories |
| Powdered Sugar: | 140 calories |
| Cinnamon Sugar: | 150 calories |
| Vanilla Frosted: | 150 calories |
| Chocolate Frosted: | 160 calories |
| Jelly Filled: | 170 calories |
| Cream Filled: | 180 calories |
As you can see, most Dunkin’ donut holes range from 140-180 calories each, with jelly and cream filled options slightly higher in calories than glazed or frosted varieties. The glazed chocolate, cinnamon sugar, and frosted varieties are in the mid-range with 150 calories per piece.
So no matter which donut hole flavor you choose, a 10-pack will range from around 1400-1800 calories total, depending on the variety. The glazed donut holes on the lower end with 1400 calories for 10 pieces, while creme-filled on the higher end at around 1800 calories for a pack.
Comparing Dunkin’ Donut Holes to Other Donut Types
How do the calories in Dunkin’ munchkins compare to a regular sized donut from Dunkin’? Here’s a look at how they compare:
| Glazed donut hole (1): | 140 calories |
| Glazed donut (1): | 290 calories |
A regular glazed Dunkin’ donut contains about 290 calories, which is over double the calories of a glazed munchkin. Other full-size Dunkin’ donuts range from 260 calories for cake donuts to 340 calories for higher-end creme-filled varieties.
So while donut holes may seem small, they pack a decent calorie punch for their tiny size. But you’d need to eat about 2-3 donut holes to equal the calorie count of one regular Dunkin’ donut.
Here’s a look at how Dunkin’ munchkins compare to donut holes from other popular shops:
| Dunkin’ glazed donut hole: | 140 calories |
| Krispy Kreme glazed donut hole: | 100 calories |
| Tim Hortons honey glazed donut hole: | 110 calories |
As you can see, Dunkin’s donut holes are slightly higher in calories than other brands. Krispy Kreme’s mini donut holes contain only 100 calories each, so a 10-pack would be 1000 calories total. Tim Hortons also has lower calorie options like the 110-calorie honey glazed holes.
So if you’re looking for a slightly lower calorie option, Krispy Kreme or Tim Hortons mini donut holes may be a better choice than Dunkin’ munchkins. But all three provide a sweet treat in a small poppable size!
Nutritional Profile of Dunkin’ Donut Holes
Now that we’ve covered the calories in Dunkin’ munchkins, let’s take a look at the full nutritional profile:
Total Fat
Each glazed donut hole contains 8g of total fat. Given the small serving size, 8g is a significant amount, making up about 12% of the recommended daily value.
A 10-pack would provide around 80g or total fat, which would account for over 100% DV. The type of fat in donut holes is a mix of saturated fat from oils used in frying, as well as transfats found in processed oils and shortenings.
Carbohydrates
The majority of calories in donut holes comes from carbohydrates. A glazed munchkin has 16g carbs, which includes 10g of sugar.
16g of carbs make up about 5% DV, while 10g of sugar is over 10% DV. For a 10-pack serving, you would get 160g carbs and 100g sugar.
The carbs are mostly refined grains like wheat flour, providing empty calories and spikes in blood sugar but minimal nutritional value.
Protein and Other Nutrients
Dunkin’ donut holes provide minimal protein at just 1g per piece. There are also essentially no vitamins or minerals, besides a small amount calcium from dairy products used.
So while donut holes can provide a quick spike of energy from sugar, they lack the protein, vitamins, minerals, and fiber found in whole, nutrient-dense foods. The calories come mostly from refined carbs and fat.
Are Dunkin’ Donut Holes Healthy?
Given their high sugar and fat content, Dunkin’ donut holes are considered more of treat than a healthy daily snack option.
Some key points on the healthfulness of donut holes:
– High in empty calories, providing energy but minimal nutrition.
– Lack of fiber, protein, vitamins, minerals. Made of refined flour rather than whole grains.
– High amount of added sugar per serving at 10g, which can spike blood sugar.
– Contains trans fats, which can raise bad LDL cholesterol levels.
– Fried in oil adding significant saturated fat, which should be limited to small amounts.
That said, an occasional donut hole can be part of a healthy diet for most people when enjoyed in moderation. But they shouldn’t become a daily habit due to the high sugar and refined carbs.
Some healthier ways to satisfy a donut craving include:
– Eating just 1-2 holes rather than the whole pack.
– Pairing with protein like milk or greek yogurt.
– Choosing holes with less sugar like cinnamon sugar rather than glazed.
How Many Dunkin Donut Holes Should You Eat?
So how many donut holes are reasonable to enjoy while still being mindful of your health? Here are some tips:
– 1-3 holes can be a once-in-a-while treat for most healthy adults and kids. This limits total calories, sugar, fat to a reasonable amount.
– If having a pack, consider sharing with others. 10 donut holes is a lot for one person.
– Take your daily calorie needs into account. 140 calories could fit into a 2000 calorie diet but is more challenging for lower calorie diets.
– Balance out the sugar by having a protein source – like yogurt, nuts or hard boiled egg – along with the donut holes.
– Avoid packaged donut holes becoming a daily habit. The frequency of high sugar/fat foods matters for health.
– For people with diabetes or weight concerns, limit to 1-2 on occasion or choose lower sugar option.
Ultimately, having a few Dunkin’ Donut holes as an occasional treat is unlikely to negatively impact health for most people. But moderation is key – a pack a day could tip the scales for those limiting sugar and calories.
Tips For Enjoying Donut Holes Guilt-Free
Here are some tips to enjoy the sweet taste of Dunkin’ munchkins without overdoing it on the sugar and fat:
– Savor slowly and mindfully to satisfy your tastebuds with less.
– Split a pack with friends or family and portion out just 1-2 holes.
– Opt for the powdered sugar or cinnamon sugar over glazed if you want less sugar.
– Pair your donut holes with a cup of coffee or tea for a caffeine boost.
– Balance out the treat with protein – pair a yogurt, eggs, or nuts.
– Drink water with your donut holes and be sure to stay hydrated.
– If having as a dessert, stick to a single-size portion after eating a healthy meal first.
– Walk or exercise after enjoying to burn some of the indulgent calories.
– Most importantly, enjoy every delicious bite without guilt! A small treat in moderation is good for the soul.
Healthier Donut Alternatives
If you love donuts but want to make a healthier choice, here are some lower calorie donut options:
1. Cake donuts
Cake donuts are lower in fat since they are not fried like yeast donuts. Dunkin’ offers cake donuts with around 260 calories each.
2. Mini donuts
Choose mini or donut hole versions, which are portion-controlled at 100-140 calories each.
3. Baked donuts
Baked donuts use less oil than fried, reducing fat and calories.
4. Donuts with fruit
Varieties with fruit fillings or toppings add fiber and nutrients.
5. Whole wheat donuts
Made with whole grain flours for more fiber.
6. Protein donuts
Some stores offer high protein, lower sugar donuts made with added protein ingredients.
With a little creativity, you can definitely still enjoy the irresistible taste of donuts in a healthier way by choosing portion-controlled and lower calorie options!
Conclusion
A Dunkin’ Glazed donut hole contains approximately 140 calories, with a total pack of 10 equating to 1400 calories. While donut holes should be enjoyed in moderation, the occasional treat can fit into a healthy diet when paired with more nutritious foods and active lifestyle. Savor a few holes guilt-free by splitting a pack, choosing lower sugar varieties, or complementing with protein. With smart portions and mindful eating, you can satisfy your sweet tooth with these bite-sized indulgences.
