Are Doughnuts Healthy?
Diet & NutritionFood & Ingredients

Are Doughnuts Healthy?

Are Doughnuts Healthy?
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Updated on February 18, 2026
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Doughnut cravings can feel particularly powerful, but it’s important for your overall health that you reach for these sweet treats in moderation. While an occasional indulgence isn’t much cause for concern, regular doughnut consumption can leave less room in your daily diet for other highly nutritious foods.

Doughnuts Are Loaded With Sugar

It’s difficult to deny the appeal of doughnuts. They’re fluffy, sweet, and inexpensive. But they can also be high in sugar, as well as calories and fat, while low in other important nutrients.

For instance, one Dunkin’ chocolate-frosted doughnut with sprinkles contains 15 grams (g) of sugar, along with 270 calories and 12 g of fat.

 At Tim Hortons, one old fashioned glazed doughnut has 26 g of sugar, 306 calories, and 13 g of fat.

 And a Krispy Kreme chocolate iced doughnut with Kreme filling contains 23 g of sugar, 350 calories, and 19 g of fat.

According to the U.S. Dietary Guidelines for Americans 2020–2025, added sugar shouldn’t account for more than 10 percent of your daily calorie intake.

 If you follow a 2,000-calorie diet, that means consuming no more than 200 calories (or about 50 g) of added sugar each day.
While eating just one doughnut is unlikely to cause any harm, it may not be the only source of added sugar in your diet, potentially leading to overconsumption. About 3 in 10 adults in the United States get more than 15 percent of their daily calories from added sugar, most of which comes from sugar sweetened beverages.

A high-sugar diet can contribute to a cascade of health issues, including hyperglycemia (high blood sugar), insulin resistance, chronic inflammation, and hormonal imbalances.

 In the long run, it may contribute to various conditions, including type 2 diabetes, heart disease, nonalcoholic fatty liver disease, obesity, and certain cancers.

Eating Too Many Doughnuts May Increase Cancer Risk

Due to doughnuts’ high sugar and calorie content, eating them frequently may increase your risk of metabolic conditions like obesity that, in turn, may make you more vulnerable to various cancers. About 21 percent of all cancer cases are related to obesity and poor nutrition.

And sugar isn’t the only potentially harmful ingredient in doughnuts. These treats also tend to contain synthetic flavors, additives, preservatives, and trans fats, which have also been linked to various health issues, including an increased risk of heart disease and certain cancers.

Eating Doughnuts for Breakfast

Doughnuts may be a breakfast staple, but they aren’t the most nutritious way to start your day.

In addition to containing little protein and fiber, doughnuts are rich in simple carbohydrates that can cause blood sugar to rise rapidly.

If your blood sugar is already high when you wake up, which is common among people with type 2 diabetes, eating doughnuts will further elevate it, which may cause hyperglycemia (high blood sugar).

If left untreated, hyperglycemia can have several potentially dangerous long-term health effects.

 
A healthy, balanced breakfast should include whole grains, healthy fat, lean protein, and fiber.

How to Enjoy Doughnuts Without Risking Your Health

If you typically eat a balanced diet, indulging in doughnuts once in a while is unlikely to negatively impact your overall health. Just remember that there are plenty of healthier options to choose from when cravings strike.

Fruits like berries, grapes, cherries, and mangos may help satisfy your sweet tooth while providing important nutrients such as vitamins, minerals, and fiber.

 You can also make healthier doughnuts at home using stevia, honey, whole wheat or almond flour, dark chocolate, and other nutritious ingredients.

The Takeaway

  • It’s okay to indulge in doughnuts occasionally, but bear in mind they are high in calories, added sugar, and unhealthy fats.
  • In the long term, a high-sugar diet may contribute to serious health conditions such as type 2 diabetes, heart disease, and obesity-related cancers. 
  • Choosing alternatives like fresh fruit or making homemade doughnuts with more nutritious ingredients can help satisfy your sweet tooth without negatively impacting your health.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Nutrition Guide. Dunkin'. January 6, 2026.
  2. Old Fashioned Glazed Donut. Tim Hortons.
  3. Chocolate Iced Doughnut With Kreme Filling. Krispy Kreme. May 6, 2025.
  4. Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture. December 2020.
  5. Lee SH et al. High Added Sugars Intake among US Adults: Characteristics, Eating Occasions, and Top Sources, 2015-2018. Nutrients. January 4, 2023.
  6. Gillespie KM et al. The Impact of Free Sugar on Human Health—A Narrative Review. Nutrients. February 10, 2023.
  7. Pati S et al. Obesity and Cancer: A Current Overview of Epidemiology, Pathogenesis, Outcomes, and Management. Cancers. January 12, 2023.
  8. Babalola OO et al. Obesity and Cancer: A Current Overview of Epidemiology, Pathogenesis, Outcomes, and Management. Aspects of Molecular Medicine. March 12, 2025.
  9. Carbohydrates and Blood Sugar. Harvard T.H. Chan School of Public Health.
  10. Somogyi Effect. Cleveland Clinic. January 31, 2023.
  11. Hyperglycemia in Diabetes. Mayo Clinic. April 30, 2025.
  12. Eating for Diabetes Management. American Diabetes Association.
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Kayli Anderson, RDN

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Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

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Andra Picincu is a certified nutritionist, personal trainer, and content writer with more than 15 years of experience. She holds bachelor’s degrees in psychology and in marketing and international business, and she’s dedicated to helping people improve their health through sustainable lifestyle changes.

She began her writing career when she was in college. Over the next few years, she took the steps to become a nutritionist and personal trainer, which allowed her to focus on these areas in her work. Today she contributes regularly to major health and lifestyle publications, including The List, Health Digest, Everyday Health, Aging in Place, and Stack. Her expertise revolves around sports nutrition, healthy eating, fitness, and mental well-being.

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