We all know that donuts are not a health food, but sometimes you just can’t resist. And unless you eat them every day or go through a dozen in one sitting, there are things you can do when you give into temptation so those extra empty calories don’t sabotage your diet.

The Real Weight of a Donut

Donuts are high in calories and contain a lot of fat and sugar without contributing much nutritional value. The calorie count and nutrition facts for donuts will differ depend on the type of donut it is (cake, glazed, filled, etc.) and the size.

For example, a French Cruller at Dunkin Donuts has 220 calories and a Glazed Chocolate Donut has 340 calories while an Original Glazed Donut at Krispy Kreme has 190 calories and a Double Dark Chocolate Donut has 400 calories, according to the companies’ respective websites.

Donuts have quite the calorie range, from a simple donut hole to a crème filled or peanut stick donut. All do contain a considerable amount of sugar and fat, therefore how many calories do these contain and how much physical activity would be needed to burn these calories? 

Please note that the nutrition information used to calculate exercise requirements may vary slightly, depending on where you get your donuts from. 

A glazed donut hole with 52 calories would require 15 minutes of walking, 8 minutes of cycling, 6 minutes of jogging, or 4 minutes of swimming to burn off. 

A glazed chocolate donut would require 57 minutes walking, 31 minute bike ride, 23 minute jog or 17 minutes of swimming.

A jelly-filled donut is 289 calories and a crème-filled donut contains 307 calories and would require an 80-85 minute walk, 44-47 minute bike ride, 33-35 minute jog or 24-26 minutes swimming

A peanut stick contains 470 calories and would require a 131 minute walk, 72 minutes of biking, 54 minute jog or 39 minutes swimming.

Kristen Gill RDN, CDN, MS

Registered Dietitian, Sisters Metabolic Center

So What Can You Do to Burn Off Those Extra Calories?

Here are 10 ideas:

Slow dancing 112
Walking (3.5 mph) 149
Gardening 167
Walking (4.5 mph) 186
Aerobics (low-impact) 205
Swimming 223
Rollerblading 260
Bicycling (12-13.9 mph) 298
Running (6 mph) 372
Bicycling (16-19 mph) 446

Note: The calorie counts shown are approximate and based on a 155-pound person. You may burn more or less for the same activity depending on your weight and level of intensity.

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Date Last Reviewed: April 18, 2018

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew P. Overman, DPT, MS, COMT, CSCS

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