Buzz
Doughnuts, muffins, and bagels are all high in sugar, carbs, and fat, but which one is the biggest threat to your waistline? Flavia Morlachetti/Getty ImagesBreakfast is often hailed as the most crucial meal of the day, yet it rarely lives up to its potential as a nutrient-rich, protein-filled experience. In reality, three of America's favorite breakfast choices – bagels, muffins, and doughnuts – are far from healthy or figure-friendly. However, they often become the go-to options for those in a hurry or limited to workplace breakroom offerings.
If you're curious about how these treats stack up nutritionally, we consulted experts to determine which ones to choose and which to avoid. For consistency, we compared three items from the same source, keeping in mind that nutritional content can vary based on specific recipes.
(Note: The USDA advises consuming less than 20 grams of saturated fat, 225 to 325 grams of carbohydrates, under 2,300 milligrams of sodium, and fewer than 50 grams [12 teaspoons] of added sugar for a 2,000-calorie daily diet. These amounts should be reduced if weight loss is your goal.)
The Best: Bagel
Sample: Dunkin' Donuts Plain Bagel
300 calories, 0 grams saturated fat, 620 mg sodium, 64 grams carbs, 7 grams sugar
A single bagel equals about four slices of bread, notes Joelle Malinowski, a registered dietitian with the New York State Academy of Nutrition and Dietetics. However, it has a key advantage over muffins and doughnuts: "Bagels typically contain minimal added sugar, unlike muffins and doughnuts, which are loaded with refined sugars that can harm health when consumed excessively," explains Diana Gariglio-Clelland, a registered dietitian at Balance One Supplements, via email.
Bagels can also be transformed into a healthier option with the right toppings. "While bagels are carb-heavy, they often lack protein and fat," explains Gariglio-Clelland. "Adding peanut butter for protein or cream cheese for fat helps slow carbohydrate digestion, promoting longer satiety and stabilizing blood sugar and energy levels."
Although Dunkin' doesn't currently offer whole wheat bagels, opting for them elsewhere is a smart choice. "Whole wheat bagels provide heart-healthy fats, protein, and fiber, which are typically absent in doughnuts and muffins," says nutrition coach and R.D. Emily Tills via email. However, be cautious of deceptive labeling. "Avoid multigrain bagels, as they're usually just plain bagels with added seeds and grains."
The Middle: Doughnut
Sample: Dunkin' Donuts Frosted Chocolate Donut
280 calories, 7 grams saturated fat, 340 mg sodium, 31 grams carbs, 13 grams sugar
While doughnuts generally have fewer calories than bagels, their smaller size and lighter density often lead people to consume multiple servings, which can derail their nutritional goals for the day. However, the calorie count varies widely depending on the type of doughnut. For instance, a Dunkin' plain glazed doughnut contains 260 calories, while a Bismarck, filled with pastry cream, packs 490 calories.
Many experts struggle to identify any health benefits in doughnuts. "Regardless of whether they're made with whole wheat or white flour, or baked instead of fried, creating a healthy doughnut is nearly impossible," says nutritionist Lisa Richards. That said, choosing lower-calorie options and limiting yourself to one can help reduce the negative impact on your health.
The Worst: Muffin
Sample: Dunkin' Donuts Blueberry Muffin
460 calories, 3 grams saturated fat, 390 mg sodium, 77 grams carbs, 44 grams sugar
While slightly lower in saturated fat compared to a doughnut, the blueberry muffin's excessive sugar content makes it a poor choice. Gariglio-Clelland notes that just one muffin can exceed the daily sugar limit recommended by the USDA's 2015-2020 Dietary Guidelines, which caps added sugar at 200 calories (about 50 grams) per day. "I recommend an even stricter limit, as suggested by the American Heart Association: 25 grams or less for women and 38 grams or less for men," she adds. This makes the muffin far worse than a doughnut in terms of sugar intake. Malinowski also highlights that a muffin can equate to consuming three slices of bread.
However, homemade muffins can be a healthier alternative. "By adding nutrient-rich ingredients like flax or chia seeds, walnuts, and raisins, you can significantly boost the nutritional value of muffins," says Richards.
Breakfast preferences vary by region, as revealed by a 2019 survey from the Shelby Report. Northeastern U.S. residents are twice as likely to prefer bagels over their Southern counterparts. In cities like Boston, New York, and Philadelphia, 39 to 43 percent of people consider bagels their favorite breakfast treat.
