These Are Some of the Unhealthiest Donuts in the US, and the Ones You Should Enjoy Instead

As a true foodie, I can wholeheartedly appreciate the irresistible charm of a well-made donut — fluffy, golden, and kissed with just the right amount of sugary goodness. There’s a reason donuts are a classic comfort treat. But as someone who also tries to stay mindful of what I put into my body, I can’t ignore the not-so-sweet truth: donuts aren’t exactly doing us any favors health-wise.

Most donuts are high in refined sugars, simple carbs, saturated fats, and calories, and to top it off, they’re usually deep-fried. While some popular donut chains have started introducing “lighter” options, the overall nutritional profile hasn’t quite caught up with the modern health-conscious eater. And timing matters, too.

Eating these high-sugar treats in the morning, when blood sugar sensitivity can peak, might raise the risk of hyperglycemia, heart strain, and unwanted weight gain. So while I’ll never fully turn my back on the donut, I’m definitely treating it as an occasional indulgence rather than a daily delight.

Keep reading to learn more about some of the most unhealthy donuts in the U.S. We'll include a breakdown of carbohydrates, sugar content, and calorie counts, and give you an idea of which kinds to avoid. We'll also delve into how brands are trying to revamp the “unhealthy donut” image.

The History Of Donuts

These sweet, circular treats have roots in the kind of fried, sweetened dough consumed dating back to the ancient Greeks and Romans. Dutch immigrants from the 17th and 18th centuries brought their fried dough balls (often stuffed with nuts and fruits) to New York. So how did the original doughnuts transform into the multi-flavored, glazed, and sugar-bombed donuts of the modern day?

Some tall tales explain how the hole came to be in the center of a doughnut. Whatever the origin tale, adding a hole increased the size of these treats and made them easier to cook all the way through. This kind of donut made it into World War I and II trenches due to how easily they could be made by hand. Donut machines were developed to increase the efficiency of donut production.

One such machine was featured at the 1933 World's Fair, and the infamous Krispy Kreme donut brand was born in 1937. This was followed by Dunkin' Donuts in 1950, which offered both coffee and donuts for dunking. Donut production increased tenfold around all kinds of flavors, sizes, fillings, toppings, and glazes (via Britannica). And now, here we are, in the age of some of the unhealthiest donuts in America.

The Most Unhealthy Donuts You’ll Find In America

Now that you know a bit of the history, let's learn about the present. Read on to learn about what donuts are among the most unhealthy donuts you'll find in America.

1. Krispy Kreme's Cake Batter Donut

Starting with one of the earliest donut makers, Krispy Kreme's Cake Batter donut really takes the cake in terms of calories, sugar content, and carbohydrate counts. 1 donut contains 350 calories, plus 180 calories from fat. It has 18 grams of total fat and 8 grams of saturated fat.

There are 45 grams of carbohydrates, 26 grams of sugar, 4 grams of protein, and less than 1 gram of dietary fiber. In addition, this donut contains 170 milligrams of sodium, according to the Krispy Kreme nutritional info.

2. Krispy Kreme's Dark Chocolate Oreo Cookies and Kreme Donut

The Krispy Kreme Dark Chocolate Oreo Cookies and Kreme donuts are about as sugary as they sound. At a whopping 400 calories per serving, it also has 21 grams of total fat, with 9 grams of saturated fat. There are 49 grams of carbohydrates, 28 grams of sugar, and 180 milligrams of sodium. For a good comparison point, Healthline offers many full meals that are under 400 calories and packed with healthy ingredients.

3. Dunkin’ Donuts' Glazed Jelly Stick

Moving on to Dunkin' Donuts, let's talk about their Glazed Jelly Stick donut. This one is featured on Healthline‘s list of “the unhealthiest junk foods in America. It has 540 calories, 30 grams of total fat, 15 grams of saturated fat, and 37 grams of sugar.

From this single donut, you'll get 30 milligrams of cholesterol and 430 milligrams of sodium. Not to mention the added high-fructose corn syrup in the jelly filling, as well as some of the less healthy ingredients in the actual donut (refined wheat flour, soybean oil).

4. Dunkin' Donuts' Maple Creme Stick

Next up, we have another stick donut, Dunkin's Bismark Donut. With 480 calories, 22 grams of total fat, and 9 grams of saturated fat, this one donut is the equivalent of a much healthier whole meal. It has 470 milligrams of sodium, 63 grams of carbohydrates, and 34 grams of sugar. Keep in mind the kind of refined flour that goes into making these kinds of donuts. It's the additives that really get you, even if the donut is a tasty one.

5. Tim Horton's Chocolate Caramel Donut

Moving on to Tim Horton's brand with this Chocolate Caramel donut. This particular donut clocks in lower than some of the others at 280 calories, 49 grams of carbs, and 26 grams of sugar. However, it's still high in sodium and fats, not to mention the added sugars in the caramel sauce (via CalorieKing).

6. Tim Horton's Blueberry Donut

Coming in slightly lower than the Chocolate Caramel donut, we have the Blueberry donut. The Blueberry Sour Cream Donut contains about 340 calories, 18 grams of fat, and 40 grams of carbohydrates. For more information on the nutritional profile of Tim Horton's donuts, check out their handy online calorie calculator.

7. Starbucks' Old-Fashioned Glazed Doughnut

While Starbucks has some healthier options, the donut option isn't one of them. According to Business Insider, the glazed donut is one of the worst menu items you can order at this coffee chain. In one glazed donut, you'll find a shocking 480 calories, along with some 27 grams of fat, and 30 grams of sugar. While much of this nutritional profile comes from the makeup of the donut, the sugary glaze definitely ups the “unhealthy” factor of this particular American donut.

8. Starbucks' Apple Cider Doughnut

And last, for this list anyway, let's get to know the Starbucks Apple Cider doughnut. This treat has 400 calories, 17 grams of fat, and 59 grams of carbohydrates. Once again, consider how the ingredients of the donut, along with the added toppings, majorly affect the overall health profile of the donut.

“Healthier” Donut Options

There you have it, the most unhealthy donuts you'll find in the U.S. Everything is in moderation, so if you're going to enjoy one of these treats, be sure it's a special occasion. If you're truly looking for healthier brands to try, these classics may not be the ones to pick.

Making donuts at home instead means you can be selective about your ingredient choices, and there are some variations on the recipe that can be much healthier for you (still in moderation). Try homemade mochi donuts, which contain rice flour instead of refined wheat-based flour. You can also try your hand at naturally sweetened fruit glazes or fillings that aren't full of high-fructose corn syrup.

Alternatively, there are a few brands of donuts that are working to change the donut game. For instance, check out Urban Legend Doughnuts, which offers low-sugar, low-carb treats. These are high in fiber, made fresh, vegetarian, and made without artificial colorings or flavors. The Protein Donut, based in Miami, Florida, ships six different donut flavors worldwide so you can make these protein donuts at home. And, last but not least, Kejoy donuts are packed with superfood ingredients and healthy fats.

The image featured at the top of this post is ©AlexeiLogvinovich/Shutterstock.com