Dunkin Donuts Nutrition: Which Donuts Are Healthiest?

Donuts are a favorite sweet treat, but the high sugar and fat content can sometimes leave you with a major post-snack crash. And while a moderate intake of both ingredients in a standard diet isn't the end of the world, sometimes it's nice to get some nutrition out of a sugary indulgence. This is actually easier than you might think.

Sure, a fried dessert like a donut will never be on the same "healthy" level as say, a bunch of grapes or cheese and crackers. However, America's favorite treat, like calories in general, aren't inherently necessarily unhealthy. Contrary to what diet culture might have you believe, both provide an energy source for our body. Surprisingly, many Dunkin' donuts in particular have a lot to offer in terms of fiber, protein, and vitamins that are important to any well-rounded diet. 

We've gone through the menu and read through the nutrition facts for each donut and selected the healthiest. The items listed below were selected due to low added sugar, saturated fat, cholesterol, and sodium percentages. Many are indeed lower in calories because of their ingredients, but that isn't the deciding factor. Of course, we're not suggesting you swap your habitual afternoon apple and peanut butter for a Dunkin' donut every day, but we hope this list is helpful for those days you wish to indulge.

Another customer favorite, the strawberry frosted donut doesn't actually contain any fruit. But if you have a few real berries with it, (or Dunkin' loaded hashbrowns) it doesn't make the worst breakfast. It has 260 calories, no cholesterol, and 35 grams of carbs. And unlike strawberries, these donuts are always in season. This donut contains 11 grams of fat, 4.5 of which is saturated fat, 1 gram of fiber, and 4 grams of protein.

It also has about 14 grams of added sugar and a healthy serving of vitamins. There are 59 grams of potassium, 12 milligrams of calcium, and 2 milligrams of iron in each donut. Finally, each frosted strawberry donut has just 280 milligrams of sodium. And, if you're a sprinkles fan, the only difference between a regular strawberry frosted donut and one with sprinkles is that there's a slight increase in calories to 270, there are 12 grams of fat, 37 grams of carb, and 15 grams of added sugars.

Another classic favorite, the simple chocolate frosted donut has fewer added ingredients that have the potential to contribute less than amazing nutritional content. A single donut contains 260 calories, no cholesterol, and 34 grams of carbs. It also has just 11 grams of fat, 1 gram of fiber, and 4 grams of protein. Additionally, each chocolate treat has just 290 milligrams of sodium, 13 grams of added sugar, 75 milligrams of potassium, 13 milligrams of calcium, and 2 milligrams of iron.

And, if you're a fan of sprinkles and opt for that chocolate option, the nutritional values aren't that different. Each frosted chocolate donut with sprinkles has 270 calories, 36 grams of carbs, and 13 grams of added sugar; the rest of the nutritional measurements stay the same. So the next time you're craving chocolate cake or a brownie, consider a trip to Dunkin' instead, it'll end up with more added nutritional value to your diet in the form of vitamins, fiber, protein, and lower sodium than other sugary treats.

The sugared donut is similar to many on this list, in that simplicity is the key to its status as a healthier selection off the Dunkin' menu. This donut is one of the least complex recipes, as the only additional component to the fried dough is more sugar. In general, of course, additional sugar isn't the most nutritional option, but when stacked up against donuts that have a lot more weighing them down and adding saturated fat and sodium, the sugared donut looks pretty good. And it has one of the lowest added sugar values on the menu with just 4 grams of added sugar.

Each sugared donut has 210 calories, 24 grams of carbs, and 270 milligrams of sodium. There are just 11 grams of fat and no cholesterol. Finally, each donut comes with 1 gram of fiber, 4 grams of protein, 55 milligrams of potassium, 12 milligrams of calcium, and 2 milligrams of iron.

A bit of citrus is always a good idea if you're looking for a healthy dose of vitamins. The lemon donut has plenty, in addition to being lower in added sugar and sodium. This fun spin on the tried-and-true (if a bit tired) donut revolving door of glazed, chocolate, maple, and strawberry is a refreshing option for Dunkin' lovers. And you're in luck as it is also a much healthier option than some of those old favorites.

Each lemon donut has just 230 calories, 31 grams of carbs, and 310 milligrams of sodium. There are just 10 grams of fat, 10 grams of added sugar, and no cholesterol. Finally, each donut has 1 gram of fiber, 4 grams of protein, 59 milligrams of potassium, 12 milligrams of calcium, 2 milligrams of iron, and 1 microgram of vitamin D. This donut also pairs great with fresh fruit like berries or a banana in the morning, should you want additional vitamins with your pick-me-up snack.

There's nothing quite like biting into a sugary fried ball of dough only to be pleasantly surprised by the inside, a wonderful jelly-filled delight! Dunkin's jelly donut is a delightful snack that is, like many well-loved items, simple yet healthier than you'd imagine. And if you add a bit of fruit and a glass of milk, it can make a pretty good breakfast.

Each donut has just 250 calories, 36 grams of carbs , 290 milligrams of sodium, 10 grams of fat, 4 of which are saturated fat, and no cholesterol. Each jelly donut has 1 gram of fiber, 4 grams of protein, 58 milligrams of potassium, 13 milligrams of calcium, 2 milligrams of iron, and 1 microgram of vitamin D. There are just 13 grams of added sugar in each donut. So, it's not exactly the power snack that a PB&J is, but you'll still get some good nutrients out of a jelly donut!

The specific donuts included in this piece were selected based on two main criteria. First, when compared to the menu as a whole, they are all relatively low in saturated fat, cholesterol, sodium, and added sugar. All have at least some fiber, protein, and essential minerals, and some also include vitamins.

In general, like a lot of food, the fewer added aspects in terms of frosting, toppings, and flavor, the healthier it is, and that's why we've primarily selected the plainer donuts. Less additions mean less sugar and other added aspects, which don't normally add more nutritional value such as fiber or protein. 

In order to procure this list, we read through the nutritional information on the Dunkin nutrition facts menu. We made an initial list of items that were low in those areas and then cross-referenced it with another that listed donuts that had at least some protein and vitamins. We then compared values and percentages to the daily recommended intake as suggested by the Food and Drug Administration and the National Institute of Health.