Quick Answer
A sour cream glazed donut typically contains around 250-300 calories. The exact calorie count can vary depending on the size of the donut and ingredients used. A standard glazed donut made with enriched flour and sour cream glaze provides approximately 270 calories per donut.
Calories in Different Sour Cream Glazed Donuts
| Donut | Calories |
|---|---|
| Krispy Kreme Sour Cream Glazed Donut | 260 |
| Dunkin’ Sour Cream Donut | 270 |
| Tim Hortons Sour Cream Glazed Donut | 290 |
| Homemade Sour Cream Donut (3 inch) | 240 |
As you can see in the table above, calories in sour cream glazed donuts range from 240-290 per donut depending on size and ingredients. Many popular chains like Krispy Kreme and Dunkin’ offer sour cream glazed donuts containing around 260-270 calories each. Smaller homemade sour cream donuts may be around 240 calories.
Factors Affecting Sour Cream Donut Calories
The number of calories in a sour cream glazed donut can vary based on several factors:
Size of the Donut
Larger donuts contain more calories, while mini/cake donuts are lower in calories. A standard-sized sour cream glazed donut is around 3-4 inches wide and contains 270 calories. Smaller donut holes may contain 100 calories per 4-5 pieces.
Ingredients
Donuts made with enriched white flour tend to be higher in calories than those made with whole wheat flour. The type of fat used in the dough also impacts calorie content. Donuts fried in oil contain more fat and calories than baked donuts.
Thickness of Glaze
The sour cream glaze contributes additional calories from sugar and fat. Donuts with thicker glaze toppings will be higher in calories than those with a light glaze.
Additions & Fillings
Filled donuts and those topped with candy, icing, or chocolate drizzle will be higher in calories than plain glazed donuts. Fillings like jelly, custard, or cream add extra calories.
Nutrition Information in a Sour Cream Glazed Donut
A standard sour cream glazed donut measuring approximately 3 inches wide contains around:
- 270 calories
- 36g carbs (12g sugar)
- 12g fat
- 3g protein
The majority of calories come from carbohydrates and fat. There is also a moderate amount of sugar, providing around 12g per donut. Most of the fat comes from the deep frying method which gives the donut its light, airy texture. There is minimal protein and no fiber in glazed donuts.
Macronutrient & Micronutrient Profile
This macronutrient breakdown represents a standard sour cream glazed donut:
- Carbohydrates: 54%
- Fat: 40%
- Protein: 6%
Donuts are low in micronutrients and contain no vitamins or minerals in significant amounts. There may be small amounts of calcium, iron, and B vitamins from the enriched flour. But overall, glazed donuts provide mostly empty calories and added sugar with minimal nutritional value.
How Many Calories from Fat in Sour Cream Donuts
The calories from fat in a sour cream glazed donut clocks in around 108 calories, based on 12g of total fat per donut.
Since fat provides 9 calories per gram, the math is:
12g fat x 9 calories/g = 108 calories from fat
This means about 40% of the total calories in a sour cream glazed donut come from fat. The predominant type of fat is unsaturated fat from vegetable oils used in frying. Saturated fat content is lower.
Effects of Calories on Weight Loss & Gain
At around 270 calories per standard-sized donut, sour cream glazed donuts can contribute significantly to daily calorie intake.
Consuming one sour cream donut provides approximately:
- 14% of calories in a 2,000 calorie diet
- 12% of calories in a 2,500 calorie diet
Eating donuts frequently or in large portions can lead to excess calorie intake, potentially resulting in weight gain over time. However, donuts can be incorporated into a healthy diet in moderation by accounting for the calories and enjoying them occasionally as a treat.
Replacing high-calorie donuts with lower calorie options like plain cake donuts, baked donuts, or donut holes can also help decrease calorie intake for weight loss. Restricting portion sizes to one small/mini donut can help reduce caloric impact as well.
Tips for Making Donuts with Fewer Calories
Here are some tips to create lower calorie sour cream donuts at home:
Use Healthy Fats in the Dough
Substitute 1/4 of the oil or butter with unsweetened applesauce or mashed banana to reduce fat and calories.
Choose Whole Wheat or Oat Flour
Use up to half whole wheat or oat flour in place of some of the refined white flour.
Reduce Sugar in the Glaze
Cut back on powdered sugar in the glaze and use low-calorie sweeteners if needed to maintain sweetness.
Portion Control
Make donut holes or mini donuts for a smaller serving size and fewer calories per piece. Or slice full-size donuts in half.
Bake Instead of Fry
Baked donuts are lower in fat and calories than their fried counterparts.
Healthier Donut Alternatives
If limiting calorie intake, there are several healthier donut alternatives to consider:
Cake Donuts
Cake donuts are denser and lower in fat since they are baked instead of fried. Look for ones made with whole grain flour.
Yogurt or Oat Donuts
Donuts made with yogurt or oats have more protein and fiber for fewer calories than traditional glazed donuts.
Multigrain Donuts
Choose donuts made with various whole grains like oats, bran, barley, and rye for more nutrients.
Protein Donuts
High protein donuts made with protein powder or Greek yogurt have extra protein to balance blood sugar.
Gluten-Free Donuts
Gluten-free donuts typically have fewer refined carbs and calories than regular wheat flour donuts.
Health Risks of Eating Too Many Sour Cream Donuts
While the occasional glazed donut is fine for most healthy individuals, eating too many can increase risk for:
Weight Gain
Donuts are high in refined carbs and fat, which can easily lead to eating excess calories and unwanted weight gain over time.
Type 2 Diabetes
Frequent donut consumption promotes insulin resistance due to large spikes in blood sugar from their high carb content.
Heart Disease
Donuts eaten regularly may raise cholesterol levels and triglycerides, increasing heart disease risk.
Fatty Liver
Excess calories from donuts can contribute to fatty liver disease when the liver accumulates too much fat.
To prevent adverse health effects, limit donut intake to occasional treats rather than daily indulgences.
The Bottom Line
A sour cream glazed donut averages between 250-300 calories, with around 270 calories in a standard-sized donut made with enriched flour and sour cream glaze. Exact calorie counts vary based on the donut’s ingredients and size. While sour cream donuts can fit into a healthy diet in moderation, frequent or excessive consumption can lead to weight gain and related health issues. Limiting portion sizes to one mini donut or swapping for a healthy baked alternative are good strategies to keep calories in check. Overall, enjoying the occasional sour cream donut as a special treat poses little concern for most people paying attention to their diet.
