Donuts - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Donut

Donuts consist of 19% fat, 8% protein, 47% carbs, 2% fiber and 23% water. With 396 of calories per 100g Donuts are 123% higher than other foods in Cakes and pastries. In total 43% of the calories in Donuts are from fat, 8% from protein and 47% from carbohydrates.

  • High Glycemic Index Glycemic Index: 75
  • High in carbs 28.2g carbohydrates per portion of 60g
  • High Glycemic Load Glycemic Load: 21.2

Can you eat Donuts for a low carb diet?

With 28.2g of carbs and a Glycemic Load of 21.2 in a portion of 60g, Donuts should be avoided for a ketogenic or low-carb diet. Donuts contain high amounts of Fructose, are high in Gluten and have a moderate amount of Lactose.

Donuts: nutrition facts & data

Nutrition facts
per 100g
Donuts
avg Cakes and pastries[1]
Calories (kcal) 396.0 320.7
Fat (g) 19.0 15.4
Protein (g) 8.0 5.5
Carbohydrates (g) 47.0 39.0
Mono- & Di-Saccharides (g) 15.0 39.0
Polysaccharides (g) 32.0 39.0
Fibers (g) 1.6 1.6
Sodium (mg) 90.0 84.9
Water (g) 23.0 36.9
[1] average of Cakes and pastries

Breakdown in percent (%) of total calories

An average portion size (60g) of Donuts contain:

  • 237.6 Calories
  • 11.4g of Fat
  • 4.8g of Protein
  • and 28.2g of Carbs
  • 54.0mg of sodium - 0.0% of the RDA for sodium.
  • 9.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.4mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 84.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.2mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.

For every gram of carbs in Donuts you get

  • 0.17 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cakes and pastries have on average 0.14g of proteins per 1 gram of carbs.
  • 0.40 grams of fat (total average 0.66g, other foods in Cakes and pastries 0.39g)
  • 0.03 grams of fibers (total average 0.13g, other foods in Cakes and pastries 0.04g)

Nutrient distribution per gram

What vitamins are in Donuts?

Vitamins
per 100g
Donut
avg[1]
Vitamin C (mg) 0.0 1.5
Vitamin E (mg) 8.0 1.4
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.0 0.0
Vitamin B9 / Folate (μg) 15.0 9.2
Vitamin B12 (μg) 0.3 0.3
Retinol (μg) 70.0 119.0
beta-Carotene (μg) 45.0
[1] average of Cakes and pastries

Are Donuts rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (60g) for Donut of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Donuts

Minerals
per 100g
Donut
avg[1]
Magnesium (mg) 15.0 20.0
Zinc (mg) 0.7 0.6
Sodium (mg) 90.0 84.9
Calcium (mg) 15.0 41.8
Iron (mg) 0.8 1.0
Potassium (mg) 140.0 168.3
Phosphorus (mg) 85.0 92.7
[1] average of Cakes and pastries

Are Donuts high in minerals?

info

Again, for every mineral contained in Donuts we looked at the portion size (60g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Donuts

47.0% of Donuts are carbs, per serving of 60g that makes 28.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Donut
avg[1]
Monosaccharides (g) 15.0 21.3
Polysaccharides (g) 32.0 17.7
Total carbs (g) 47.0 39.0
[1] average of Cakes and pastries

How high are the Glycemic Index and the Glycemic Load for Donuts?

The Glycemic Index of Donuts is 75, which would be considered as high. The Glycemic Load in a normal serving is 21.2 and can be regarded as high.

Allergens in Donuts

  • are high in Gluten
  • have a moderate amount of Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Donuts

Of the 19.0g total fat per 100g in Donuts, 3.6g are saturated fatty acids (SFA), 8.3g are monounsaturated fatty acids (MUFA) and 6.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 65.0mg.

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