For people watching their waistline or calorie intake, enjoying donuts from popular chains like Dunkin Donuts can seem off limits. With creams, icings, and sweet fillings piled high, most donuts clock in at over 300 calories per serving. However, with knowledge of the Dunkin Donuts menu and some simple tricks, you can satisfy your donut craving without derailing your diet. This article will explore the lowest calorie donut options at Dunkin Donuts to help you make smart, satisfying choices.
The Lowest Calorie Dunkin Donut Varieties
When scanning the Dunkin Donuts menu for lighter fare, three main donut varieties stand out as the lowest in calories:
Old Fashioned Donuts
The simplest yeast donuts on the Dunkin menu, Old Fashioned donuts, are a great bet if you’re limiting calories. With no fancy fillings or toppings, an Old Fashioned donut contains:
– 190 calories
– 10 grams of fat
– 21 grams of carbs
– 3 grams of protein
With under 200 calories, this classic, no-frills treat lets you enjoy the taste of an authentic donut without overdoing it on calories.
Glazed Donuts
For those who prefer a touch of sweet glaze, Dunkin’s Glazed donuts are another better-for-you option. A single Glazed donut has:
– 230 calories
– 12 grams of fat
– 27 grams of carbs
– 3 grams of protein
Though slightly higher in calories than the Old Fashioned, the shiny glaze adds lots of flavor withoutcosting you too many extra calories.
Sugared Donuts
If you like a hint of crunch and sparkle, Dunkin’s Sugared donuts are dusted with fine granulated sugar. The nutrition stats for a Sugared donut are:
– 220 calories
– 11 grams of fat
– 26 grams of carbs
– 2 grams of protein
The extra sugar adds a few calories over an Old Fashioned, but Sugared donuts still offer a lighter option compared to filled or iced varieties.
How Size and Customizations Impact Calories
When selecting your ideal light donut from Dunkin, it’s important to note that size, custom add-ons, and preparation method can all impact nutrition values.
Size
Dunkin Donuts offers donuts in regular or larger sizes. The calorie counts listed above are for one regular-sized donut. However, choosing a larger donut bumps up the calories:
– Large Old Fashioned: 350 calories
– Large Glazed: 350 calories
– Large Sugared: 340 calories
If you want to splurge on a bigger donut, be prepared for a significantly increased calorie count.
Customizations
While toppings and fillings pile on calories, you can customize in moderation. For example, adding powdered sugar instead of glaze to an Old Fashioned adds just 30 calories. Some other light customizations include:
– Cinnamon sugar: +60 calories
– Coconut: +45 calories
– Maple icing: +35 calories
Keep custom add-ons minimal to keep your final calorie count as low as possible.
Preparation Method
Ordering your donut prepared as a “donut hole” rather than a full donut will save some calories. For example, Glazed donut holes contain 90 calories a piece compared to 230 calories for a full-sized Glazed donut.
Hacking Your Dunkin Donut Order for Fewer Calories
Beyond choosing a lighter donut variety and minimizing size and toppings, there are other small tweaks that can lead to a lower-calorie DD donut experience:
– Split a donut with a friend. Halve a donut and calories.
– Opt for mini donuts which are lower calorie.
– Share a larger order of holes over full donuts.
– Order coffee alongside your donut and sip it slowly to make it feel more indulgent.
– Don’t take extra bites “just to finish” if you feel satisfied before you’re done.
– Balance out calories with fruit or yogurt if you want a bigger or more decadent donut.
The Highest Calorie Dunkin Donut Varieties to Avoid
On the opposite end of the spectrum, there are some outrageously indulgent Dunkin donuts that blow a day’s worth of calories out of the water. The worst nutritional offenders to avoid include:
– Apple N’ Spice Donut: 490 calories
– Chocolate Cocoanut Donut: 470 calories
– Vanilla Frosted Donut with Sprinkles: 450 calories
– Glazed Chocolate Donut: 420 calories
– Glazed Blueberry Donut: 400 calories
Donuts with multiple toppings, fillings, and glazes unsurprisingly carry the heaviest calorie load. Steering clear of these ultra-indulgent options makes room for lighter, more calorie-conscious choices.
Healthiest Ways to Enjoy Your Dunkin Donut
While no donut is truly a “health food”, there are small strategies that can help you indulge wisely in moderation:
– Savor every bite. Eat slowly and mindfully to satisfy your sweet tooth with less.
– Drink water with your donut. Stay hydrated and avoid excess sugar from sodas or juices.
– Don’t make it an everyday habit. Enjoy DD donuts only occasionally as a special treat.
– Balance with protein, fruit, and healthy fats to help regulate blood sugar. Pair your donut with yogurt, eggs, or avocado.
– Walk or exercise after eating a donut to help burn some extra calories.
– Stick to a single donut as dessert rather than going overboard with a big box.
– Share donuts with others to control portions and avoid overeating.
– Time it as an energy boost pre-workout when your body can burn extra carbs.
Healthier Dunkin Donut Alternatives
If you want something a bit lighter than even the lowest-calorie donut, Dunkin offers some alternatives with less sugar and fewer calories:
English Muffin
A toasted English Muffin with jam contains just:
– 210 calories
– 1g fat
– 41g carbs
– 7g protein
More protein and fewer calories than any donut.
Hash Browns
A serving of hash browns offers a savory alternative at:
– 150 calories
– 8 g fat
– 15 g carbs
– 2 g protein
Pair with egg white sandwiches for a protein-rich breakfast.
DDSMART Breakfast Sandwich
This sandwich features egg whites, spinach, roast tomatoes, and multigrain bread for a lighter take on breakfast. It has:
– 250 calories
– 7 g fat
– 29 g carbs
– 18 g protein
The combo of lean protein, veggies, and fiber makes this a nutritious choice.
The Best Low Calorie Donut Options at Dunkin Donuts
When that donut craving hits, turn to Dunkin’ Donuts simplest Old Fashioned, glazed, or sugared donuts in regular size with minimal toppings. Avoid ultra-decked out donuts or enlarging your portion. With smart choices and moderation, you can keep Dunkin donuts in your diet even when limiting calories.
| Donut Variety | Calories |
|---|---|
| Old Fashioned Donut | 190 calories |
| Glazed Donut | 230 calories |
| Sugared Donut | 220 calories |
Conclusion
Dunkin Donuts offers lighter donut options like Old Fashioned, Glazed, and Sugared that allow you to enjoy these sweet treats while watching your calorie intake. Stick to regular sizes, minimal customizations, and infrequent indulgences. With smart choices, you can satisfy your donut cravings guiltfree!
