Donuts are a delicious treat that many people enjoy, but they are often high in calories, fat, and sugar. For people following the Weight Watchers program, knowing the Weight Watchers points for donuts can help them fit the treat into their daily or weekly points budget.
A Brief Overview of Weight Watchers and Points
Weight Watchers assigns every food and beverage a points value based on the calories, fat, fiber, and protein it contains. People following the program are given a daily or weekly points budget to spend however they would like. The points system allows flexibility in food choices while encouraging overall healthy eating habits.
Here are some key things to know about Weight Watchers points:
- Every member is assigned a custom daily or weekly SmartPoints budget based on factors like gender, age, height, and weight.
- Most fruits and vegetables have 0 SmartPoints.
- Higher calorie foods or less nutritious foods have higher SmartPoints values.
- Tracking points consumed helps people stay within their allotted budget.
The current Weight Watchers program uses SmartPoints instead of the previous PointsPlus system. The values differ slightly between the two systems, but the general concept is the same.
Typical Weight Watchers Points for Donuts
The number of Weight Watchers SmartPoints for a donut can vary greatly depending on the specific type of donut and size. Plain cake donuts tend to be lower in points while fancy filled or frosted donuts are higher.
Here are some general Weight Watchers points for common donut varieties:
| Donut Type | Serving Size | SmartPoints |
|---|---|---|
| Glazed donut | 1 medium (1.5 oz) | 7 |
| Chocolate frosted donut | 1 medium (1.5 oz) | 9 |
| Jelly-filled donut | 1 medium (2 oz) | 8 |
| Apple fritter | 1 medium (3.5 oz) | 12 |
As you can see, plain donuts like glazed and chocolate frosted are around 7-9 SmartPoints while larger, more decadent options like apple fritters can be 12 SmartPoints or more.
Factors That Affect a Donut’s Points
There are a few key factors that determine how many Weight Watchers points a donut contains:
- Type of donut – Plain cake donuts tend to be lower in points, while filled, frosted, glazed, and fancy donuts are higher in points.
- Size – Larger donuts contain more calories and points. Mini donut holes have fewer points than a large frosted donut.
- Added toppings/fillings – Icings, glazes, custards, jellies, and chocolate drizzle all increase a donut’s points.
- Cooking method – Fried donuts have more fat and points than baked or air-fried donuts.
When calculating donut points, check the nutrition information for portion size, calories, and fat content. Heavier donuts with more added sugar will have higher SmartPoints values.
Points Saving Tips for Donuts
If you want to enjoy donuts while following Weight Watchers, here are some tips to save on points:
- Opt for mini or “hole” donuts which are smaller and lower in points.
- Choose plain cake donuts or simple glazed donuts over fancier frosted or filled ones.
- Split a larger donut with a friend or family member.
- Purchase baked or air-fried donuts instead of traditional fried.
- Create DIY donuts from a low-point muffin mix and light glaze or dusting of powdered sugar.
- Use a non-stick donut pan to bake donuts at home rather than frying.
Being mindful of portion sizes and selecting lighter options can satisfy a donut craving for fewer points.
Points Values for Popular Donut Brands and Bakeries
If you are purchasing donuts rather than making them at home, the points values will vary depending on where you buy them. Here are some estimated points for some popular donut shops and brands:
| Brand | Donut Variety | Points (SmartPoints) |
|---|---|---|
| Krispy Kreme | Glazed donut | 12 |
| Dunkin’ | Glazed donut | 9 |
| Tim Hortons | Chocolate dip donut | 11 |
| Shipley | Glazed donut | 10 |
| Entenmann’s | Chocolate frosted donut | 8 |
As you can see, points can really add up fast with bigger, more decadent bakery donuts. A good strategy is to share a larger donut, or order a smaller plain cake donut to help control portions and points.
Points for Donut Toppings
Beyond the base donut itself, any additional toppings will also increase the points you consume. Here are some common donut toppings and their SmartPoints values:
| Topping | Serving Size | SmartPoints |
|---|---|---|
| Powdered sugar | 1 tbsp | 3 |
| Chocolate syrup | 2 tbsp | 3 |
| Caramel dip | 2 tbsp | 6 |
| Strawberry jam | 1 tbsp | 1 |
| Whipped cream | 2 tbsp | 2 |
It’s easy to add 3 or more points just with drizzles and dips! Go light on high-sugar toppings to keep donuts from becoming too high in points.
Healthier Donut Alternatives
To enjoy the taste of a donut without all the fat and sugar, here are some healthier donut alternatives with fewer SmartPoints:
- Baked Donuts – Homemade baked donuts made with almond or whole wheat flour have around 5 SmartPoints.
- Air-Fried Cake Donut Holes – Air frying pre-made refrigerated dough nets around 3 SmartPoints per serving.
- Glazed Apple Donut – Grilled apple rings with a light glaze are tasty at just 2 SmartPoints each.
- PB & J Donut – Toast an English muffin and top with 2 tbsp peanut butter and 1 tbsp jelly for 5 SmartPoints.
- Lemon Blueberry Muffin Donut – Blueberry muffins baked in a donut tray have just 4 SmartPoints.
With a little creativity, you can create plant-based, protein-rich, or fruit-filled donuts that satisfy your craving for a fraction of the SmartPoints!
The Bottom Line
Donuts can absolutely be part of a healthy Weight Watchers plan in moderation. Aim for around 5-10 SmartPoints per donut, get creative with light toppings, share with others, and round out your other meals with plenty of ZeroPoints fruits and veggies. Satisfy your sweet tooth wisely and you can still lose weight while enjoying the occasional donut treat.