Doughnuts

Q: How many calories in doughnut, medium (3-1/4" dia) of doughnuts?

About 242 calories, with roughly 3.8g of protein. doughnut, medium (3-1/4" dia) weighs about 60g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

403

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 2.1 oz

Calories

242

Protein

3.8g

Carbs

26.6g

Fat

13.7g

Protein 6% Carbs 43% Fat 50%

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Doughnuts: 403 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 403 cal. Adjust down for lighter, up for heavier.

Walking

115

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry doughnuts becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber1.2 g4%

Saturated fat5.813 g29%

Cholesterol6 mg2%

Sodium342 mg15%

Potassium108 mg2%

Calcium43 mg3%

Iron0.6 mg3%

Magnesium22 mg5%

Zinc0.77 mg7%

Vitamin C0.1 mg0%

Vitamin A4 mcg0%

Vitamin B60.057 mg3%

Vitamin B120.09 mcg4%

Folate22 mcg6%

Niacin0.65 mg4%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bread

Almost identical calories · +4g protein.

Cal408 Protein10.4 g Fat20.8 g

Bread

116 fewer calories per 100g · +3g protein.

Cal287 Protein9.5 g Fat6 g

Bagel

125 fewer calories per 100g · +4g protein.

Cal278 Protein10.6 g Fat2.1 g

Common questions

The stuff people actually ask.

How many calories in doughnut, medium (3-1/4" dia) of doughnuts?

About 242 calories, with roughly 3.8g of protein. doughnut, medium (3-1/4" dia) weighs about 60g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry doughnuts is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is doughnuts actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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