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  4. Donuts

Ponichki are Bulgarian-style donuts — soft, golden, and generously dusted with powdered sugar. A popular street food and bakery treat.

About this food

How should I track Donuts?

Donuts is a good source of iron. The trickiest part about tracking Donuts is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Macro Breakdown

Macro Split: 5% Protein, 48% Carbs, 47% FatMacro Split100%
Protein5%5.0g
Carbs48%51.0g
Fat47%22.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    421kcal—
Macronutrients
  • Protein
    5.0g10%
  • Carbohydrates
    51.0g—
  • Fat
    22.0g—
  • Fiberathlete
    1.5g5%
  • Sugar
    22.0g—
  • Saturated Fat
    8.5g—
Minerals
  • Sodium
    350mg—
  • Calciumathlete
    45mg3%
  • Ironathlete
    2mg10%
Vitamins
  • Vitamin Dathlete
    0.1mcg1%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Donuts — values for 60g

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Primary macros

Calories
253
kcal
Protein
3.0
g
Carbs
30.6
g
Fat
13.2
g

More nutrients

Fiber
0.9g
Sugar
13.2g
Sat. Fat
5.1g
Sodium
210mg
Calcium
27mg
Iron
1mg
Potassium
57mg
Magnesium
8mg
Zinc
0mg
Vitamin D
0.1mcg
Nutrient highlights
Good Source of Iron

Frequently Asked Questions

Donuts is a good source of iron. The trickiest part about tracking Donuts is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Donuts contains 5g protein per 100g, which is lower in protein. A 60g serving provides 3.0g protein.

Notable nutrients in Donuts include Iron. Per 100g: 5g protein, 51g carbs, and 22g fat.

Donuts contains 421 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Donuts is not ideal for a keto diet. At 49.5g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Donuts provides 421 kcal, 5g protein, 51g carbs, and 22g fat per 100g. Compare with other sweets & desserts foods in our database to find the best option for your nutritional goals.

Track this food

60g(Standard)
Foods That Pair Well

Bakery & Bread

Muffin, chocolate chip

390 kcal5.5g protein

Grains & Cereals

Tortilla, corn (baked)

218 kcal5.7g protein

Snacks

Crackers, cheese

503 kcal10.1g protein

Spices & Herbs

Cumin, ground

449 kcal17.8g protein

Plant-Based Protein

Vegan cheese, cheddar style

280 kcal5.0g protein

Dairy Products

White Cheese (Sirene)

264 kcal17.0g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Sweets & Desserts

Donuts

Macros per 100g

421
Calories
Protein5.0g
Fat22.0g
Carbs51.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
95mg2%
  • Magnesiumathlete
    14mg3%
  • Zincathlete
    1mg5%
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    Backed by 1,316 research papers
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