Doughnuts, cake-type, plain (includes unsugared, old-fashioned)
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
174
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 90 (51.5%) |
| Carbohydrate | 75 (43.3%) |
| Protein | 8.5 (4.9%) |
| Total | 174 (100%) |
Serving: 1 donut [40g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 19 (47.1%) |
| Fat | 10.0 (24.9%) |
| Water | 8.3 (20.8%) |
| Protein | 2.1 (5.3%) |
| Ash | 0.7 (1.9%) |
| Total | 40 (100%) |
Serving: 1 donut [40g]
Benefits
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Provide a source of calories and carbohydrates to fuel the body and brain
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Contain small amounts of vitamins and minerals like thiamin, riboflavin, niacin, calcium and iron
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Unsugared or old-fashioned doughnuts provide carbohydrates without added sugars
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The oil used in frying doughnuts provides fatty acids like monounsaturated and polyunsaturated fatty acids
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Doughnuts can be part of a balanced diet when consumed in moderation along with other nutritious foods
Risks
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High in calories and fat. One plain cake doughnut can contain 150-250 calories and 8-15 grams of fat
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High in added sugars. Even plain doughnuts contain added sugars that provide empty calories without nutrients
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Lack essential nutrients. Doughnuts are low in protein, fiber, vitamins and minerals compared to more nutritious foods
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Linked to weight gain and obesity risk. Frequent consumption of high calorie foods like doughnuts can lead to excess weight gain over time
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May raise cholesterol levels. Trans fats in some doughnuts can increase LDL (bad) cholesterol and risk of heart disease
Additional Information
Doughnuts, cake-type, plain (includes unsugared, old-fashioned) are a popular treat enjoyed by many individuals. However, it is important to understand the nutritional benefits and risks associated with consuming this food product.
Starting with the nutritional benefits, doughnuts provide a source of energy due to their carbohydrate content. Carbohydrates are the body's primary source of fuel and play a crucial role in providing energy for daily activities. Additionally, doughnuts contain a small amount of protein, which is essential for the growth, repair, and maintenance of body tissues.
On the other hand, the nutritional risks of doughnuts primarily stem from their high levels of unhealthy fats and added sugars. Doughnuts are typically deep-fried, resulting in a significant amount of unhealthy trans fats and saturated fats. These fats can contribute to increased levels of LDL (bad) cholesterol and raise the risk of heart disease and stroke when consumed in excess.
Another concern is the high sugar content in doughnuts. Added sugars provide empty calories, meaning they offer little to no nutritional value while adding excessive calories to the diet. Regularly consuming foods high in added sugars can lead to weight gain, increased risk of type 2 diabetes, and dental issues.
Furthermore, doughnuts are often lacking in essential nutrients such as vitamins, minerals, and fiber. The refining process used in making doughnuts removes most of the natural nutrients present in the grains, leaving behind a product that is low in nutritional value. This can contribute to nutrient deficiencies if doughnuts become a staple in one's diet and other nutrient-rich foods are neglected.
It is worth noting that unsugared or old-fashioned doughnuts may have slightly lower sugar content compared to their glazed or frosted counterparts. However, they still contain significant amounts of unhealthy fats and lack essential nutrients. Choosing unsugared or old-fashioned doughnuts may be a slightly better option if one is looking to minimize sugar intake, but it does not eliminate the other nutritional concerns associated with doughnuts.
In conclusion, doughnuts, cake-type, plain (includes unsugared, old-fashioned) provide a quick source of energy through carbohydrates and a small amount of protein. However, the nutritional risks outweigh the benefits. Doughnuts are high in unhealthy fats, particularly trans fats and saturated fats, which can increase the risk of heart disease. They also contain high levels of added sugars, leading to empty calorie consumption and potential health issues. Furthermore, doughnuts lack essential nutrients and fiber, further reducing their nutritional value. While it is fine to enjoy a doughnut occasionally as a treat, it is important to consume them in moderation and prioritize a well-rounded, nutrient-dense diet for overall health and well-being.