Looking for an awesome lower calorie donut recipe? Check out my protein apple cider donuts!

Growing up on the east coast, I was always around a Dunkin, so it was always my go-to.

If you’re going to make me choose, my bias will pick Dunkin every time. But these days I’m a sucker for a local donut shop, and always go for those when I travel.

Out of pure curiosity, I put this donut calorie guide together to see how Dunkin and Krispy Kreme stack up. Dunkin updated their nutritional info in 2020, so I’m updating this with updated numbers since last year!

Most the calories are similar, only changing 20 calories or so, with the exception being the apple fritter which is now listed with 100 extra calories over last time.

When you look at these, you might be wondering why a plain donut has so many more calories than a glazed donut. It’s worth noting that there’s 2 different types of donuts: cake and yeast.

Cake donuts are denser and will have a bit more calories (the original and powdered are examples) and yeast donuts are lighter and less dense, like the glazed or iced donuts.

Odds are that if you’re setting out to enjoy some donuts, you’re not too concerned with the calories. But a little extra knowledge never hurt anybody! If you’re at a local donut shop, the donuts might be larger and/or loaded up with toppings, so the calories will vary- but this should give you a good reference point for estimating!


If I need to estimate calories at a local spot, I like to compare 2 different options in situations like these because it helps to give you a good baseline for estimating calories…

Let’s say you’re hitting up District Doughnut in DC (I tried their donuts when traveling and they were AMAZING) and you get a glazed donut. With no nutritional info available, you’re left to guess.

Seeing as Dunkin’s glazed donut has 240 calories and KK has 190 calories, I simply use the average to estimate my calories at local spots. In this case, I’d count the glazed donut as 215 calories. If the donut is gigantic, of course that will change things a bit. But if it’s a standard size donut, I feel comfortable using the average.

Sure, it’s not going to always be accurate, but it beats taking a completely blind guess!

All of that being said, I don’t expect you to be too concerned with the calories in donuts you’re ordering. They’re donuts after all, and they exist for your enjoyment! But my take is that it never hurts to know.

If you find yourself on a roadtrip and passing a Krispy Kreme, but you want to stay mostly on track with your calories or macros, then knowing which options better fit into your day can be very helpful!

There are plenty of other flavors out there that didn’t quite make it onto this guide, so I’ll do my best to keep this one updated for ya going forward so you can always have current donut stats at your fingertips.

Want more content like this?

Grab yourself a copy of my brand new e-book: The (Unofficial) Official Nutrition Guide! This e-book contains 150+ pages of everything you could possibly want to know about the basics of nutrition. We’re going to cut through all the nonsense and get right to the things that you actually WANT to know.

You might also like...