Sugar donut calories come to 192 for one medium donut (45 g) and 426 per 100 g. Notice the split: fat and carbs share the calories almost evenly at 48% and 47%, while protein supplies only 5%. That is why one donut rarely feels like enough, and why the count matters more than the flavor.
192kcal
1 medium donut · 45 g, cake-type, sugared or glazed
5%protein
2.3 gProtein
23 gCarbs
10.3 gFat
How to burn off 192 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cake-type, sugared or glazed · per 45 g
Calories
192 kcal
Protein
2.3 g
Carbohydrate
23 g
Fat
10.3 g
Saturated fat
2.7 g
Cholesterol
14 mg
Sodium
181 mg
Potassium
46 mg
Iron
0.5 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 →
Sugar donut: 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 medium (45 g)
192
2.3 g
22.9 g
10.3 g
181 mg
10%
2 oz portion (57 g)
243
3 g
29 g
13.1 g
229 mg
12%
100 g
426
5.2 g
50.8 g
22.9 g
402 mg
21%
3 × 1 medium (45 g)
575
7 g
543 mg
5 × 1 medium (45 g)
959
11.7 g
905 mg
One donut is 192 calories, a box is a different story
The USDA row behind this page is a cake-type donut, sugared or glazed, and one medium donut weighs 45 g. That gets you 192 calories, 10% of a 2000-calorie daily value. A 2 oz portion of 57 g, closer to a larger bakery donut, climbs to 243 calories, or 12% of the day.
The trouble with sugar donuts is that they rarely come alone. Two medium donuts are 383 calories, three are 575 and five reach 959. Mini donuts sold in bags by Duchess, Tina's or Little Debbie feel small and harmless, but the total follows weight, not count. Eat 225 g of donut and you have eaten 959 calories, whether that came as five medium ones or a pile of minis.
If you want a donut and a balanced day, decide the number before you open the box. One is a snack. Three carry a meal's worth of calories with almost none of a meal's protein: just 7 g across 135 g of donut.
Fat and sugar split the calories almost evenly
Per 100 g, a sugar donut holds 50.8 g of carbs, 22.9 g of fat and 5.2 g of protein. In calorie terms that is 48% from fat, 47% from carbs and only 5% from protein. The fat comes from frying the batter; the carbs come from flour plus the sugar coating on the outside.
That mix explains why a donut disappears so fast. One medium donut gives 2.3 g of protein and 0.7 g of fiber, the two rows that usually make food feel substantial. You get 192 calories and very little to hold you over until the next meal.
Saturated fat sits at 5.9 g per 100 g, against a daily value of 20 g. Cholesterol is modest at 32 mg per 100 g versus a 300 mg daily value. Neither number is extreme for a single donut, but both scale straight up with every extra one you reach for.
Sodium is higher than a sweet snack suggests
Sweet foods rarely taste salty, yet a sugar donut carries 402 mg of sodium per 100 g, 17% of the 2300 mg daily value. One medium donut has 181 mg, or 8% of the day. The 2 oz portion has 229 mg, which is 10%.
Again, count is what moves the total. Two donuts bring 362 mg, three bring 543 mg and five reach 905 mg. If you watch sodium, a box of donuts at the office is a real line item on your day, not just a sugar question. Pair that with a salty lunch and the afternoon adds up quickly.
Potassium is low at 102 mg per 100 g against a 4700 mg daily value, so the donut adds little on that row either. In short, it brings calories, fat, refined carbs and a fair amount of salt, and not much else worth tracking.
Pair one donut with protein, not a second donut
A sugar donut works best as a planned treat rather than as breakfast on its own. With only 2.3 g of protein, it leaves a gap you will likely notice well before lunch. Pairing it with eggs, Greek yogurt or a glass of milk adds the protein the donut lacks and makes the morning feel like an actual meal.
Watch the drink, too. A sweetened coffee drink next to two donuts can push a quick stop past the calories of a full sit-down meal. Black coffee or plain tea keeps the total at the donut's 192 and lets you enjoy the treat without stacking a second one on top.
If you track what you eat, log the donut right away, by count or by weight. BodyPal can log it from a photo, which helps most with mini donuts, where counting gets fuzzy after the first handful.
How does sugar donut compare?
Here is how the sugar donut stacks up against plain, chocolate and cake donuts, per 100 g and per usual serving.
Verdict: The four are nearly identical, from 426 calories per 100 g for the sugar and plain donut to 434 for the cake donut, so pick the flavor you enjoy and control the count instead. If you watch sodium, the plain donut at 378 mg per 100 g beats the cake donut at 477 mg.
Most popular sugar donut brands in the United States
7First Street Mini Powdered Sugar Donuts1 piece · 18 g389 kcal
Packaged mini and powdered donuts are the same ready-to-eat state as the main number, so they land close to it, between 389 and 439 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Sugar donut FAQs
How many calories are in one sugar donut?
A medium sugar donut of 45 g has about 192 calories. Per 100 g the same donut is 426 calories.
Is a sugar donut good for weight loss?
One medium donut packs 192 calories, 10.3 g fat and 22.9 g carbs into 45 g, with only 2.3 g protein, so it is dense for its size.
Sugar donut or chocolate donut: which has more calories?
The sugared plain cake donut has 426 calories per 100 g and the chocolate cake version 417, so they are within 9 calories of each other.
How many carbs are in a sugar donut?
A medium 45 g sugar donut has 22.9 g carbs and 0.7 g fiber, from 50.8 g carbs per 100 g.
How many calories are in two sugar donuts?
Two medium sugar donuts (90 g total) come to 383 calories, with 362 mg of sodium and only 4.7 g of protein. That is a light meal's worth of calories without the protein a meal usually brings.
How much fat is in a sugar donut?
One medium sugar donut has 10.3 g of fat. Per 100 g the figure is 22.9 g, and fat supplies 48% of the calories, slightly more than the 47% that comes from carbs.
How much sodium is in a sugar donut?
A medium sugar donut has 181 mg of sodium, 8% of the 2300 mg daily value. Per 100 g sodium reaches 402 mg, or 17%, which is a lot for a sweet snack.
How many calories are in 100 g of sugar donut?
100 g of sugar donut holds 426 calories, 21% of a 2000-calorie daily value, with 50.8 g of carbs, 22.9 g of fat and 5.2 g of protein. That is a bit more than two medium donuts.
Does a sugar donut have any fiber?
Very little. One medium sugar donut has 0.7 g of fiber, and 100 g has 1.5 g, against a daily value of 28 g, so it does almost nothing for that row.
