How Many Calories Are in a Doughnut?
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Other tools you may find usefulDonut - a calorie bomb not only for Fat Thursday
Pączek is a traditional Polish confectionery product, which we most often reach for on Fat Thursday, although it is available in confectioneries all year round. From the point of view of dietetics, a donut is a classic high-calorie product with high energy density. One traditional donut weighing about 70-80 grams provides an average of 350 to 450 kilocalories (kcal). The high caloric value results directly from the production technology - the yeast dough is deep-fried in lard or vegetable oil, which absorbs large amounts of fat. Additionally, the donuts are generously stuffed with sweet jam, pudding or chocolate and decorated with icing or powdered sugar.
Our donut calorie calculator allows you to quickly estimate the energy content of various types of donuts (with jam, rose, pudding, toffee, donuts, donuts) and tells you how much physical effort is needed to burn such a caloric snack.
Calorie structure in a donut - saturated fats and simple sugars
Donuts are a source of the so-called empty calories. This means that they provide a huge dose of energy while lacking important vitamins, minerals or complete protein. The macronutrient profile is dominated by:
- Simple carbohydrates: Coming from sugar added to the cake, icing and sweet filling. They cause a sharp increase in blood glucose levels, followed by a rapid release of insulin and a sudden drop in energy, causing hunger again.
- Fats (including saturated and trans): Formed during frying at high temperatures. If a confectionery shop uses poor quality, repeatedly heated fat for frying, the donuts may contain harmful trans fatty acid isomers, which negatively affect the blood lipid profile and the circulatory system.
Table of nutritional values and macronutrients in a medium donut
The table below shows the approximate nutritional profile of a classic donut fried in lard with rose filling and icing (weight approx. 80g):
| Nutrient | Content in 100g of product | Content in a medium donut (80g) | Percentage coverage of GDA (for 2000 kcal) |
|---|---|---|---|
| Energy value | 425 kcal | 340 kcal | 17.0% |
| Carbohydrates | 56.0 g | 44.8 g | 14.9% |
| Including simple sugars | 28.0 g | 22.4 g | 24.8% (half the daily sugar limit!) |
| Total fats | 19.0 g | 15.2 g | 21.7% |
| Including saturated acids | 8.5 g | 6.8 g | 34.0% |
| Dietary fiber | 1.5 g | 1.2 g | 4.8% |
| Protein | 5.5g | 4.4 g | 8.8% |
| Sodium | 150 mg | 120 mg | 5.0% |
How to burn one donut? Examples of physical activity
To neutralize the extra 350 kcal from eating one donut, a person weighing approximately 70 kg must perform one of the following activities:
- Fast run (pace 6: 00 min/km) - for approximately 30-35 minutes.
- Cycling (speed approx. 20 km/h) – for about 50-60 minutes.
- Intensive walking / walking – for about 75-90 minutes.
- Breaststroke swimming – for approximately 45 minutes.
- Housework (e.g. intensive vacuuming and cleaning) – for approximately 120 minutes.
Frequently asked questions (FAQ)
How many calories does a donut with jam and powdered sugar have, and how many with icing?
A donut with jam sprinkled with powdered sugar has approximately 290-320 kcal. The same donut covered with a thick layer of icing and sprinkled with orange pe