What’s the Healthiest Donut at Tim Hortons? (Lowest‑Calorie Pick)

Why “Healthiest” Means More Than Just Sugar

Ask five dietitians to pick a “healthy” donut and you’ll get five shrugs—after all, any deep‑fried ring of dough is a treat, not a superfood. But when you’re craving that coffee‑counter indulgence, calories, fat, and portion size still matter. So rather than demonize donuts outright, this guide identifies Tim Hortons options that do the least damage to your daily macros while satisfying the sweet tooth. We focused on:

1. Total Calories – primary ranking metric

2. Saturated Fat – proxy for heart health

3. Added Sugars & Carbs – secondary tie‑breaker

4. Protein – small bonus for satiety

All nutrition figures come from Tim Hortons’ 2025 data feed mirrored in the public Nutritionix database and cross‑checked against user‑scanned labels. Keep in mind that weights can vary a little by store, but the hierarchy holds.

Data: Tim Hortons Nutrition 2025.

The surprise? Maple Dip—often dismissed as a sugar bomb—edges out everything else by a good 20–30 calories. Even lighter are certain seasonal “vanilla fondant” minis, but they appear only weeks at a time and weren’t included.

Why Maple Dip Wins the Lean Crown

1. Thinner Glaze, No Filling

At just 60 grams, Maple Dip carries a paper‑thin glaze rather than dense fondant or crème centres. That cuts both sugar (19 g) and fat (10 g total, 4 g saturated).

2. Lower Moisture = Less Oil Retention

Maple Dip uses a yeast‑raised dough with slightly less surface area than crullers or fritters. During frying it soaks up fewer grams of oil, shaving off calories where heavier cake donuts absorb more.

3. Portion Control Without Downsizing

You still get a full‑size donut—unlike splitting Timbits—so satisfaction stays high. Two Maple Dips equal roughly one Starbucks chocolate‑chunk cookie in calories, but feel more indulgent psychologically.

Close Contenders You Can Feel Good About

Lemon Filled (190 kcal)

Citrus curd centre brings tart relief to morning palate fatigue. Sugar sits at 18 g—lower than Boston Cream’s 23 g—and saturated fat clocks 3.5 g.

Banana Cream Filled (190 kcal)

Available spring through fall, this one hides whipped banana custard inside a lighter dough shell. Calories match Maple Dip, but sugary custard spikes blood glucose faster.

Honey Dip (220 kcal)

Classic raised ring kissed with translucent honey glaze. Lowest saturated fat (2.5 g) of any full donut, making it the cardiologist’s pick if you’re watching LDL.

Old Fashion Plain (210 kcal)

The original 1964 recipe: denser crumb, no icing. Slightly higher fat (10 g) but fewer sugars (8 g) than any glazed option—helpful if you’re limiting simple carbs.

Four Smart Ordering Hacks

1. Pair With Plain Coffee
   Skip lattes. A medium Double‑Double adds 200 kcal of cream‑and‑sugar—basically another Maple Dip. Black, Americano, or unsweetened tea keeps the treat in check.

2. Go Half‑Dip, Half‑Plain in Mixed Dozens
   When treating the office, anchor your box with Maple Dips and Old Fashion Plains. Co‑workers still get variety while your own pick stays lean.

3. Timbits Math
   Two Honey Dip Timbits (60 kcal each) approximate half a full Honey Dip donut. Want a taste of multiple flavours? Grab two Timbits in different glazes and walk away.

4. Ask for “Freshest Tray”
   Calories don’t change, but texture satisfaction does. A fresh Maple Dip eaten warm crushes cravings faster, reducing temptation for round two.

Balancing Macros: Donut + Protein = Smarter Snack

Pair your donut with protein—think a hard‑boiled egg from home or Tim Hortons’ 130‑calorie Spinach & Egg‑White Omelette Bites. Protein slows gastric emptying and blunts the insulin spike, so you avoid the 10 a.m. sugar crash.

Frequently Asked Questions

Does glazing really add that many calories?
Yes. The thin maple glaze contributes about 30 cal, but crème fillings add 60–80 cal, and heavy fondant coatings can add 50 cal alone.

Is a Timbit always healthier?
One Timbit averages 60 cal, but few of us stop at one. Three Timbits (180 cal) undercut a Maple Dip, yet five (300 cal) equal a Boston Cream.

What about gluten‑free guests?
Tim Hortons Canada doesn’t offer certified gluten‑free donuts. Stick to oatmeal or yogurt parfait if celiac.

Do “reduced fat” or “light” donuts exist at Tims?
Not currently in Canada. Past pilot items flopped because texture didn’t match consumer expectations.

The Verdict

If you’re counting calories but refuse to surrender donut joy, Maple Dip is Tim Hortons’ reigning “healthiest” pick at just 190 calories. Lemon or Banana Cream tie for runner‑up honours and deliver flavor twists, while Honey Dip balances minimal fat with classic sweetness. Whatever you choose, treat donuts like the occasional fun food they are—pair with protein, savor slowly, and remember a single Maple Dip won’t derail a balanced diet, especially when taken with a side of Canadian coffee ritual.