National Doughnut Day

It’s National Doughnut Day, but before you get excited…

These round little treats pack a HUGE punch in your calorie budget! See how they stack-up below:

  • Donut hole: 60 calories, 3g fat
  • Glazed: 240 calories, 12g fat
  • Frosted: 260 calories, 15g fat
  • Cream-filled: 300 calories, 14g fat
  • Jelly-filled: 300 calories, 14g fat
  • Cruller: 300 calories, 17g fat
  • Fritter: 380 calories, 17g fat

Keep in mind, those are just the standards. We’re not even getting into the crazy toppings and additions some shops throw in for you.

You also want to keep an eye on those sneaky little doughnut holes. Studies show that just like the snack-sized version of candy bars, you are more likely to eat more fat and calories with these. Why? Because it’s SO easy to underestimate how many you’ve had, and it’s always easy to grab “just one more”.

Even though doughnuts make my List of Foods Never to Eat, if you are craving one and just can’t get rid of the thought, indulge. Just be sure to limit yourself to one and account for the calories. Maybe you need to add a 15 minute walk to your morning break if you gave in to temptation today. (Even with this strategy, I highly suggest keeping the doughnuts to a minimum).

Another simple solution is to create a doughnut-like snack that fits into your calorie budget and is friendlier on the hips. Try this:

Jelly-Filled Cupcakes 
1/12th of recipe (1 cupcake): 92 calories, 1.75g fat, 155mg sodium, 19g carbs, 0g fiber, 9.5g sugars, 0.5g protein


  • Half of an 18.25-oz. box (about 2 cups) moist-style yellow cake mix
  • 1/2 tsp. baking powder
  • 1/3 cup no-sugar-added applesauce
  • 1/4 cup sugar-free strawberry preserves


  1. Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.
  2. In a large bowl, combine cake mix with baking powder. Add applesauce and 1 cup water, and stir until blended.
  3. Evenly distribute cake mixture among the cups. Bake until a toothpick inserted into the center of a cupcake comes out clean, 20 – 22 minutes.
  4. Spoon preserves into the bottom corner of a plastic bag. Snip off that corner with scissors.
  5. Use a knife to carefully poke a small hole in the middle of the top of each cupcake. Evenly pipe preserves through the hole in the bag into the holes in the cupcakes.

*This recipe originally created by HungryGirl


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