Calories in a Jam Doughnut, Checked Two Ways
The calories in a jam doughnut come to about 241 for a typical 75 g doughnut, which is 321 per 100 g. Here is the unusual part: the UK government food database and the Greggs label almost agree, 241 against 236. Numbers in this corner of the bakery rarely line up that neatly.
You'd need to walk about 48 minutes to burn the 241 calories in a typical 75 g doughnut.
How long does it take to burn off a jam doughnut?
A typical 75 g doughnut is 241 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 241 kcal |
|---|---|
| Walking, brisk | 48 min |
| Cycling, moderate | 30 min |
| Swimming, moderate | 34 min |
| Jogging | 28 min |
| Weight training, moderate | 54 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (75 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Jam doughnut nutrition at a glance
- One doughnut, two, and the office box
- Iced rings and the Greggs counter
- The sugar, and the salt nobody expects
- How does a jam doughnut compare?
- Most popular jam doughnut brands
- FAQ
Jam doughnut nutrition at a glance
| Nutrient | Per 100 g | Per doughnut (~75 g) | %RI* per doughnut |
|---|---|---|---|
| Energy | 321 kcal / 1,343 kJ | 241 kcal / 1,008 kJ | 12% |
| Protein | 5.4 g | 4.1 g | 8% |
| Carbohydrate | 48.4 g | 36.3 g | 14% |
| of which sugars | 20.3 g | 15.2 g | 17% |
| Fat | 13.1 g | 9.8 g | 14% |
| of which saturates | 5.0 g | 3.8 g | 19% |
| Fibre | 1.7 g | 1.3 g | – |
| Salt | 1.01 g | 0.76 g | 13% |
*%RI = percentage of the reference intake for an average adult (2,000 kcal; 70 g fat, 20 g saturates, 260 g carbohydrate, 90 g sugars, 50 g protein, 6 g salt).
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
Two hundred and forty-one calories is a solid mid-afternoon snack, not a catastrophe. What makes doughnuts add up is never the first one. It is the box of five on a Friday, where each round trip to the kitchen is another 241 that nobody logs.
The dough is fried, which is where the 13.1 g of fat per 100 g comes from. A scone of similar size is baked, carries a little more energy per 100 g, and nobody thinks of it as the sensible option either.
One doughnut, two, and the office box
| Portion | Weight | Calories |
|---|---|---|
| One jam doughnut | ~75 g | 241 kcal |
| Greggs jam doughnut (label) | 76 g | 236 kcal |
| Two with a cup of tea | ~150 g | 482 kcal |
| Box of five, across an afternoon | ~375 g | 1,205 kcal |
The Greggs figure deserves a sentence. Their published nutrition for a jam doughnut is 236 kcal for a 76 g doughnut, and the CoFID average for the same weight works out at 244. A gap of eight calories between a government lab and a bakery chain is as close as this ever gets, so whichever number you log, you are not wrong.
Bakery-counter doughnuts from supermarkets are usually in the same 70-80 g band. If yours is visibly bigger, a palm-sized one, weigh it once: the per-100 g figure of 321 does the rest.
Iced rings and the Greggs counter
Iced ring doughnut: 413 kcal per 100 g. The ring looks lighter because there is a hole in it, but the icing pushes it nearly 30% above the jam version per 100 g. Rings are usually lighter items, though, so per doughnut the two often land closer than the 100 g figures suggest.
Greggs glazed ring: 201 kcal each. The published Greggs figure for their glazed ring is 201, below their jam doughnut's 236, precisely because the ring weighs less. The hole is doing the work, not the recipe.
Custard and speciality doughnuts vary too widely for one honest number. Filled bakery doughnuts trend heavier than 75 g, and toppings are extra. The jam doughnut is actually one of the lighter ways to buy fried dough.
The sugar, and the salt nobody expects
A jam doughnut carries 15.2 g of sugars, about 17% of the 90 g daily reference intake, split between the dusting, the dough and the jam itself. That is real but unremarkable for a sweet bake; sugar guidance from the NHS is more concerned with how often than how much at once.
The line people miss is salt: 1.01 g per 100 g, so 0.76 g in one doughnut. That is an eighth of the 6 g a day the NHS advises, hiding in something that tastes only of sugar. Fried dough needs salt to taste of anything, and a sausage roll is not the only Greggs bag with a salt line worth reading.
How does a jam doughnut compare?
| Bake | Per item | Per 100 g |
|---|---|---|
| Jam doughnut (~75 g) | 241 kcal | 321 kcal |
| Scone, medium (~65 g) | 229 kcal | 352 kcal |
| Bagel | 230 kcal | 264 kcal |
| Crumpet | 95 kcal | 207 kcal |
The verdict: the doughnut, the scone and the bagel are a three-way tie at 229-241 per item, and choosing between them on calories alone is a waste of effort. Choose on what happens next: the crumpet at 95 is the only one that leaves room for butter and still comes in under the others. For a sweet fix specifically, the doughnut delivers it at the same cost as the plain scone that would need jam added anyway.
Most popular jam doughnut brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label.
| Product | Calories (per 100 g) |
|---|---|
| Sainsbury’s Raspberry Jam Doughnut | 339 kcal |
| Greggs Jam Doughnut | 334 kcal |
| Wicked Kitchen Jazzy Jam Doughnuts | 309 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Frequently asked questions
How many calories are in a jam doughnut?
About 241 kcal for a typical 75 g doughnut, based on the UK CoFID figure of 321 kcal per 100 g. Greggs publishes 236 for theirs, so anything you log in the 235-245 band is accurate. Bigger bakery doughnuts scale up with weight.
How many calories in a Greggs jam doughnut?
236 kcal, according to Greggs' own published nutrition for the 76 g doughnut. That sits within eight calories of the government database average for the same weight, a rare case of a chain label and CoFID agreeing almost exactly.
How many calories in an iced doughnut?
Iced ring doughnuts run about 413 kcal per 100 g, well above the jam doughnut's 321, because icing is denser than jam. Per item they are often closer, since rings weigh less: the Greggs glazed ring is 201 kcal against 236 for their jam doughnut.
How much sugar is in a jam doughnut?
Around 15.2 g per doughnut, or 20.3 g per 100 g, counting the dusting, the dough and the jam. That is roughly 17% of the daily 90 g reference intake in one item, which is substantial but typical for a sweet bake of this size.
Why is there salt in a doughnut?
Fried dough is bland without it. A jam doughnut carries 0.76 g of salt, an eighth of the NHS 6 g daily guideline, even though you cannot taste it under the sugar. It is one of the more surprising lines on the label.
Is a jam doughnut worse than a scone?
Not on the numbers. A doughnut is 241 kcal and a medium plain scone is 229, before any butter or jam goes on the scone. Once the scone is dressed, the doughnut is usually the lighter finished item. The scone wins on fat, the doughnut on salt.
Can a jam doughnut fit into a calorie deficit?
At 241 kcal it is the size of a planned snack, so yes, if it is logged and the rest of the day knows about it. The pattern that undoes people is the unlogged second one. One doughnut recorded honestly beats two recorded as none.
Are supermarket jam doughnuts the same as bakery ones?
Close enough to use one number. Most sit in the 70-80 g range and the recipes are similar, so 236-245 kcal covers nearly all of them. The exceptions are oversized filled doughnuts, which can weigh half as much again; judge those by weight at 321 kcal per 100 g.
Similar foods
- Hot cross bun — 218 kcal each
- Tortilla wrap — 196 kcal per large wrap
- Sausage roll — 348 kcal a Greggs roll
- Scone — 229 kcal per medium scone
- Croissant — 224 kcal each
- Bagel — 230 kcal each
Count it before the box empties
BodyPal logs a jam doughnut from one photo, dusting and all, so the Friday box stops being a mystery by Monday.
