Doughnut hole calories come to 64 for one 15 g hole and 426 per 100 g. The number that matters is the count, not the hole. Holes are small, so a handful of five lands at 320 calories, more than a medium cake doughnut, with fat supplying 48% of the energy and carbs 47%.
64kcal
1 doughnut hole · 15 g, ready to eat
5%protein
0.8 gProtein
7 gCarbs
3.4 gFat
How to burn off 64 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 15 g
Calories
64 kcal
Protein
0.8 g
Carbohydrate
7.4 g
Fat
3.4 g
Saturated fat
1.5 g
Cholesterol
3 mg
Sodium
57 mg
Potassium
17 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Doughnut hole: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 hole (15 g)
64
0.8 g
7.4 g
3.4 g
57 mg
3%
Glazed yeast hole (13 g)
55
0.8 g
6.2 g
3 g
41 mg
3%
1 oz portion (28 g)
119
1.5 g
13.9 g
6.4 g
106 mg
6%
100 g
426
5.5 g
49.5 g
22.9 g
378 mg
21%
3 × 1 hole (15 g)
192
2.5 g
170 mg
5 × 1 hole (15 g)
320
4.1 g
284 mg
Five holes cost more than a whole cake doughnut
A single doughnut hole weighs about 15 g and carries 64 calories, which is 3% of a 2000-calorie daily value. That looks harmless on its own. The trouble is that almost nobody eats one: holes come in boxes and bags, and the count climbs quietly while you talk or scroll.
Two holes add up to 128 calories, three reach 192, and five land at 320. That last number beats a medium cake doughnut at 234 calories, so a handful of holes can easily outrun the doughnut you skipped to be careful. A 1 oz portion, about 28 g or roughly two holes, comes to 119 calories.
Size varies from box to box. A glazed yeast hole of 13 g lists 55 calories, so smaller, airier holes cost a little less each. If you track by count, check the size of the holes in front of you. If you track by weight, 426 per 100 g is the figure to use, and it is the more reliable one.
Fat and carbs split the calories almost evenly
Per 100 g, doughnut holes carry 49.5 g of carbs and 22.9 g of fat. Because fat packs more energy per gram, the calorie split lands at 48% from fat and 47% from carbs. Protein trails far behind at 5%, just 5.5 g per 100 g.
That is the classic fried dough pattern: flour supplies the carbs, the fryer supplies the fat. About half of the carbs are sugar, 23.5 g per 100 g. Fiber is low at 1.8 g, so there is very little in the dough to slow you down between one hole and the next.
Per hole, that works out to 0.8 g of protein, 7.4 g of carbs and 3.4 g of fat. The protein is too small to count toward a meal. Treat doughnut holes as a quick energy food and a treat, not as something that will keep you full until lunch.
Saturated fat and sodium are the rows to watch
Of the 22.9 g of fat per 100 g, 9.9 g is saturated. Against a daily value of 20 g, that is close to half the day's saturated fat in 100 g of holes, which is roughly six or seven holes. Few snacks this small concentrate saturated fat so efficiently.
Sodium is higher than most people expect from something sweet. One hole has 57 mg, or 2% of the daily value, but five holes reach 284 mg and 100 g reaches 378 mg, which is 16% of the 2300 mg daily value. If you watch sodium, it adds up faster than the sugary taste suggests.
Cholesterol is modest at 20 mg per 100 g against a daily value of 300 mg. Potassium sits at 113 mg per 100 g, a small share of the 4700 mg daily value. Neither changes the picture: saturated fat, sugar and the sheer count of holes are what define this snack.
Decide the count before you open the box
Doughnut holes work best when you pick the number in advance. Two or three holes, 128 to 192 calories, fit into most days as a dessert or a coffee-break treat. Five or more turns them into a small meal's worth of energy with almost no protein behind it.
Pairing helps. Holes next to a protein-rich breakfast, such as eggs or Greek yogurt, cover what the dough lacks. Plain coffee or tea instead of a sweetened drink keeps the sugar from stacking up on top of the glaze.
Brands differ in size and coating. Krispy Kreme sells original glazed, chocolate and sour cream holes, and Bill Knapp's made a maple glazed version, so check the label for the weight per hole. BodyPal can log doughnut holes from a photo, which helps on the days you lose count.
How does doughnut hole compare?
Here is how doughnut holes stack up against a cake doughnut, a brownie bite and a chocolate cupcake, per 100 g and per usual serving.
Verdict: For the lowest calorie density pick the chocolate cupcake at 355 per 100 g, but at 320 per cupcake it is also the biggest single serving here. If you want a small, fixed portion, one brownie bite at 113 is easier to stop at than a box of holes, which match the cake doughnut's 434 per 100 g almost gram for gram.
Most popular doughnut hole brands in the United States
6Bill Knapp's Maple Glazed Doughnut Holes1.2 oz · 34 g411 kcal
These packs are the same ready-to-eat state as the numbers above, but glazed, cake and sour cream recipes differ, so their per 100 g calories run from 333 to 438. Source: manufacturer labels / USDA FoodData Central.
Doughnut hole FAQs
How many calories are in one doughnut hole?
About 64 calories for a 15 g doughnut hole, so three holes come to 192 calories and six come to 383.
Are doughnut holes good for weight loss?
One hole is 64 calories with 3.4 g fat, 7.4 g carbs and 3.5 g sugar. A 100 g handful, around seven holes, is 426 calories.
Doughnut holes vs a cake doughnut: which has more calories?
Per 100 g they match at 426 calories, so the difference is size: one hole is 64 calories against 192 for a medium 45 g cake doughnut.
How much sugar is in doughnut holes?
They have 23.5 g of sugar per 100 g, which is 3.5 g in one 15 g hole and 10.6 g in three.
How many calories are in 5 doughnut holes?
Five doughnut holes come to 320 calories, about 75 g in total. That is more than a medium cake doughnut at 234 calories, and it brings 284 mg of sodium with only 4.1 g of protein.
How many calories are in 3 doughnut holes?
Three doughnut holes add up to 192 calories at 45 g. They also bring 170 mg of sodium and 2.5 g of protein, so they count as a treat rather than a filling snack.
How many calories are in a glazed doughnut hole?
A glazed yeast doughnut hole of 13 g has 55 calories, slightly less than the 64 in a standard 15 g hole. It carries 3 g of fat and 3 g of sugar.
How much fat is in a doughnut hole?
One 15 g doughnut hole has 3.4 g of fat. Per 100 g the figure is 22.9 g of fat, including 9.9 g saturated, and fat supplies 48% of the calories.
Do doughnut holes have any protein?
Very little: a doughnut hole has 0.8 g of protein, 2% of the daily value. Per 100 g the figure is 5.5 g, and protein supplies only 5% of the calories.
