Donut vs Muffin: Calories, Nutrition & Which Is Better?
One glazed donut (60g) has about 254 calories, while one medium plain muffin (110g) has about 374 calories. The muffin is bigger and has more total calories, but per 100g a donut is actually the denser of the two.
🍩 Donut
Calories per 100g: ~424 kcal
Per 1 glazed donut (60g): ~254 kcal
Protein: 5g · Carbs: 51g · Fat: 23g (per 100g)
Fiber: 1g per 100g
Best for: a small, quick sweet treat
🥑 Muffin (Plain)
Calories per 100g: ~340 kcal
Per 1 medium muffin (110g): ~374 kcal
Protein: 6g · Carbs: 48g · Fat: 14g (per 100g)
Fiber: 1.5g per 100g
Best for: a bigger bakery breakfast treat
donut vs muffin: side-by-side comparison
| Factor | Donut | Muffin (Plain) | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~424 kcal | ~340 kcal | Muffin (lower density) |
| Calories (typical item) | ~254 kcal (60g) | ~374 kcal (110g) | Donut (smaller total) |
| Protein (per item) | 5g | 6g | Muffin |
| Carbs (per item) | 51g | 48g | Roughly even |
| Fat (per item) | 23g | 14g | Muffin (lower) |
| Fiber (per item) | 1g | 1.5g | Muffin |
| Typical serving size | 1 glazed donut (60g) | 1 medium muffin (110g) | — |
| Weight loss suitability | Smaller occasional treat | Larger occasional treat | Donut |
| Muscle gain suitability | Quick calorie addition | More total calories per item | Muffin |
| Satiety / fullness | Low — small and quick to eat | Moderate — bigger portion | Muffin |
| Best use case | Small sweet craving fix | Bigger bakery breakfast treat | Depends on appetite |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. Large bakery-style muffins (150–180g) can run considerably higher than the 110g medium muffin used here.
Calories: donut vs muffin
Per 100g, a donut is actually the more calorie-dense food (about 424 kcal versus 340 kcal for a muffin), since it is deep-fried and often glazed with sugar, while a muffin is baked and gets its sweetness mostly from the batter itself. But because a typical muffin (110g) is almost double the size of a typical glazed donut (60g), the muffin ends up with more total calories: about 374 kcal versus 254 kcal.
This is a case where the smaller item is genuinely the smaller calorie commitment, even though it is denser gram for gram. Bakery-style muffins sold at coffee shops are often even larger (150–180g), which can push the total well past 450–500 kcal for a single muffin — worth keeping in mind if you are grabbing one on the go.
Neither treat is designed to be light; both are best enjoyed as an occasional item rather than a daily breakfast default.
Nutrition comparison
Both are similar in carbohydrate content (51g for the donut, 48g for the muffin) and low in fibre, being made mostly from refined flour and sugar. The donut carries more fat per item (23g versus 14g) due to the frying process, while the muffin's fat comes from butter or oil mixed directly into the batter.
Neither is a meaningful source of protein, fibre or micronutrients — both are treat foods best thought of in terms of sugar and calories rather than nutrition. Adding fruit, nuts or whole grains to a homemade muffin recipe is the more reliable way to improve either option's nutritional profile.
If a morning treat is part of your routine, balance it with a protein-rich breakfast component; check your day's targets with the Protein Calculator.
Which is better for weight loss?
A donut is the smaller total calorie commitment if you want an occasional sweet treat, simply because of its smaller size. A muffin, despite feeling like a "breakfast" food, often carries more sugar and calories than a donut once its bigger size is accounted for — and bakery versions can be larger still. If weight loss is the goal, either works occasionally, but treating a muffin as a dessert rather than a virtuous breakfast choice helps keep expectations realistic. Check your target with the TDEE Calculator and plan around it in the Meal Planner.Which is better for muscle gain?
A muffin offers more total calories per item, which can be useful for adding easy energy on a bulking day, especially paired with a protein source like eggs or Greek yogurt to round out the meal. A donut works the same way in a smaller dose if you need a quick calorie top-up rather than a full breakfast item. Neither should be relied on for protein — check your targets with the Protein Calculator and plan the week in the Meal Planner.Which is healthier overall?
Neither is a health food, and there is no strong nutritional reason to choose one over the other regularly — both are refined-flour, high-sugar treats best kept occasional. A homemade muffin with fruit, nuts or whole grains mixed in is a meaningfully better option than either a bakery muffin or a donut.
Frequency is the real factor for either: an occasional donut or muffin fits comfortably into a balanced diet, while a daily habit of either adds up in added sugar and saturated fat over a week.
If you are managing blood sugar or a specific dietary condition, treat both the same way and check guidance with your doctor or dietitian.
Donuts and muffins as everyday treats
Both are common bakery and coffee-shop items across the US, UK and beyond — donuts as a quick, often glazed or filled treat, and muffins as a grab-and-go breakfast item that can range from genuinely modest to dessert-sized depending on where you buy it. Neither is tied to a single region's cuisine, but both are worth checking for actual size before assuming a "breakfast" muffin is the lighter choice.
Practical meal examples
Lighter treat (~254 kcal): 1 glazed donut as an occasional sweet fix.
Muscle-gain breakfast (~600 kcal): 1 muffin (~374 kcal) + 2 boiled eggs (~156 kcal) + coffee with milk.
Balanced treat day (~254 kcal): 1 donut instead of a larger bakery muffin, paired with a protein-rich lunch later.
Build any of these in the Meal Planner.
FAQs: donut vs muffin
Which has fewer calories, a donut or a muffin?
A glazed donut (about 60g) has roughly 254 calories, while a medium plain muffin (about 110g) has roughly 374 calories. The muffin has more total calories mainly because it is a bigger item, even though a donut is denser per 100g.
Is a muffin healthier than a donut?
Not necessarily. Muffins are often assumed to be the healthier breakfast option, but a standard bakery muffin can carry more total sugar and calories than a donut simply due to its larger size.
Which has more sugar, donut or muffin?
Both are high in sugar and carbohydrate, with donuts typically getting more of their sweetness from a glaze and muffins from sugar baked into the batter. Total sugar is broadly similar per item.
Can I eat a donut or muffin every day and still lose weight?
It is difficult, since both are calorie-dense treats with little nutritional substance. Keeping either to an occasional treat rather than a daily habit makes weight management much easier.
Are bakery muffins bigger than the ones at home?
Often, yes. Coffee-shop and bakery muffins can weigh 150 to 180 grams or more, considerably larger than a standard 110g medium muffin, which pushes their calorie count higher still.
Which is better for muscle gain, donut or muffin?
A muffin offers more total calories per item for a bulking diet, though neither provides meaningful protein, so pairing either with eggs, yogurt or a protein shake is a better approach.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or find your calorie target with the TDEE Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Bakery brand and size can change the real total significantly. See Data Sources.