Dunkin’ Glazed Munchkins: 60 Calories
When I do eat donut holes, I rarely, if ever, eat only one. In fact, the minimum order size at our local Dunkin’ Donuts, is five Munchkins®. And yet, the nutrition facts and calories in these sweet treats are based on a single serving size measured as only one bite-sized Munchkin.
Each glazed donut hole (my favorite flavor) contains 60 calories, 3 grams fat, 7 grams carbs, and one gram protein. The donuts are made with zero trans fat and zero dietary cholesterol.
Read this post for a complete overview of the calories, nutrition facts, and ingredients in Glazed Munchkins®.
Calories and Nutrition Facts
Nutrition facts are based on one serving, measured as a single donut hole. Even though we ordered five Munchkins the last time we stopped at Dunkin’, they gave us six – three glazed and three jelly.
I weighed our small order of Munchkins and the average weight of a single Munchkin is 0.5 ounces (about 14 grams).
Calories
A single glazed donut hole has 60 calories. Just under half of the total calories are derived from carbohydrates. Fat makes up about 46% of total calories and the remaining 7% is from protein.
- Carbs: 27 calories
- Fat: 28 calories
- Protein: 5 calories
- Total: 60 calories per donut hole
The caloric breakout by nutrient is a rounded estimate based on the nutrition facts label provided by Dunkin’. Calories may vary by location and/or supplier.
Fat
One small donut hole has 3 grams total fat, including 1.5 grams saturated fat.
The FDA recommends limiting calories from saturated fat to less than 10% of total calories. The 1.5 grams of saturated fat in one Glazed Munchkin delivers 14 calories, which is 8% of the daily value (based on a 2,000 calorie diet).
Calculate % Daily Value
Here is how to calculate that daily value:
- 10% of 2,000 calories = 200 calories (limit from saturated fat)
- 1.5g saturated fat x 9 calories per gram = 14 calories
- 14 calories is about 7-8% of the 200 calorie limit
While 1.5 grams may not seem like much, it’s important to remember that the amount of each nutrient is based on a single measured serving size. If you eat more than one glazed Munchkin, saturated fat increases proportionately.
Saturated Fat is found in coconut oil, chocolate, butter, processed meats, cheese, baked goods, and other processed foods. The FDA recommends choosing foods lower in saturated fat.
Calories Based on Number of Munchkins
For example, here are the total grams and calories from saturated fat based on different quantities of Munchkins consumed:
- 1 Munchkin: 1.5g saturated fat (14 calories)
- 3 Munchkins: 4.5g saturated fat (41 calories)
- 5 Munchkins: 7.5g saturated fat (68 calories)
- 9 Munchkins: 13.5g saturated fat (122 calories)
Sugars
As mentioned above, carbohydrates make up almost half of the 60 calories per serving. Of the 7 grams of carbs in a single donut hole, there are 3 grams of total sugars, all of which are added sugars.
Added Sugars refer to the sugars (e.g., dextrose, sucrose, syrups, table sugar) that are added during the processing of food. By comparison whole foods, including milk and fruit, contain sugars that are naturally present.
Added Sugars
Dietary Guidelines for Americans suggest limiting calories from Added Sugars to 10% or less of total calories. If I follow a 2,000 calorie diet, then I should not eat more than 50 grams added sugars (200 calories).
Nutrition Facts
Total sugars include 3g added sugars.
Ingredients and Allergens
Ingredients
Here is the list of ingredients in a Dunkin’ Donuts Glazed Munchkin, including for the donut and the glaze topping.
Donut Hole Ingredients
Enriched Wheat Flour, Water, Palm Oil, Yeast Donut Concentrate, Enzymes, Annatto Extract (color), Dextrose, Soybean Oil, Yeast, Mono and Diglycerides, Ascorbic Acid.
Glaze
Sugar, Water, Maltodextrin, Corn Starch, Mono and Diglycerides, Citric Acid, Agar, Cellulose Gum, Potassium Sorbate (preservative), and Artificial Flavor.
Allergens
Dunkin’ Donut Munchkins are made with eggs, milk, soy and wheat.
Nutrition facts and ingredients source: Dunkin’
Ingredients, allergens, and nutrition facts are based on available information as of the date this article was published and/or updated. Restaurants and food manufacturers may change their recipes without notice. Check directly with the food provider for the most accurate and up-to-date information. NutritionandIngredients.com does not provide health or wellness advice or dietary recommendations. Our aim is to research commercially processed food and publish articles for informational purposes only. Unless otherwise stated, % Daily Value is based on 2,000 calories per day, but calorie needs vary by individual. Always consult your physician for any healthcare or dietary advice.
