Black pudding is a staple in traditional British breakfasts, offering a rich, savoury flavour and deep-rooted cultural significance. But in an age of clean eating and calorie counting, many are asking the same question: how many calories are in black pudding?
Whether you’re trying to eat healthier or simply want to understand what’s going on your plate, this article provides a clear, nutritionist-backed breakdown of the calories in black pudding — and why they may not be as daunting as you think.
What’s in Black Pudding?
Black pudding is made using a mix of pork blood, fat (often suet), oats or barley, onions, and traditional seasonings. This blend creates a dense, flavourful sausage that’s both hearty and nourishing.
The specific ingredients used can slightly alter the calorie content, which is why artisan varieties such as the Kent Black Pudding from Franconian offer a more refined alternative to mass-produced versions, with a careful balance of nutrition and taste.
Calories in Black Pudding: Breakdown
A 100g serving of black pudding typically contains around 297 kilocalories (kcal). Within that portion, you’ll also find:
- Around 15 grams of protein, which supports muscle maintenance and overall energy
- Approximately 22 grams of fat, including 8 grams of saturated fat
- Roughly 10 grams of carbohydrates, mostly from the oats or barley
- About 2 grams of dietary fibre
This calorie count can vary slightly depending on the recipe, but it’s a good benchmark when evaluating portion sizes and daily intake.
What Does That Mean Per Slice?
Most people consume black pudding in slices rather than by weight. A single medium slice, weighing about 40 grams, contains an estimated 118 calories.
So, if you enjoy two slices, you’re consuming approximately 236 calories — still well within a reasonable range for a balanced breakfast, especially if combined with lighter items like grilled tomatoes or poached eggs.
Are the Calories in Black Pudding High Compared to Other Meats?
While black pudding is calorie-dense, it’s not dramatically higher than other common breakfast items. For example:
- Grilled back bacon typically has around 300 calories per 100g
- Traditional pork sausages may contain about 320 calories per 100g
- Scrambled eggs with a dash of milk and butter come in at roughly 148 calories per 100g
So, black pudding fits squarely within the usual breakfast calorie bracket, while offering added nutritional benefits that some other meats don’t — most notably its high iron content.
More Than Just Calories: Key Nutritional Benefits
If you’re concerned about the calories in black pudding, it’s important to consider what you’re getting for those calories. Here are some of its top benefits:
1. Iron-Rich Food
Black pudding is widely known for being high in iron, particularly haem iron, which is easily absorbed by the body. This makes it an excellent food choice for individuals prone to iron deficiency or anaemia, including women and athletes.
2. Great Source of Protein
Each 100g serving contains about 15 grams of protein, which is crucial for muscle repair, immune function, and keeping you feeling full throughout the morning.
3. Low in Carbohydrates
Despite being a sausage-style product, black pudding is relatively low in carbohydrates, especially when compared to toast or processed cereals. This makes it a suitable option for low-carb or keto-style diets.
4. High in B Vitamins and Zinc
It’s also a source of essential B vitamins, such as B12 and niacin, which support energy metabolism and brain health. Black pudding also contains zinc and magnesium, minerals that help regulate immune response and nerve function.
Should You Avoid Black Pudding When Watching Calories?
Not at all. While it’s true that black pudding is not a “low-calorie” food, when enjoyed in moderation and as part of a balanced plate, it provides nutritional value that far exceeds its calorie content.
Choosing high-quality, traditionally made versions — like the artisan Kent Black Pudding by Franconian — ensures you avoid excessive additives and processed fillers often found in cheaper supermarket options.
Best Ways to Enjoy It Without Overloading on Calories
To include black pudding in your meals without going overboard on calories, consider:
- Pairing with grilled vegetables like mushrooms and tomatoes
- Serving with poached eggs instead of fried bread
- Crumbing it into a salad for added texture and protein
- Using thinner slices if you’re controlling portion size
These tweaks let you enjoy the full flavour of black pudding while still eating mindfully.
Understanding the calories in black pudding is key to making informed food choices — but it’s also important to look beyond just the numbers. With its unique combination of protein, iron, and rich flavour, black pudding can absolutely be part of a balanced, modern diet.
So next time you’re building a full English or planning a high-protein breakfast, don’t dismiss black pudding — especially when it’s made the traditional way.
Try the trusted Kent Black Pudding from Franconian for a quality product that blends flavour, nutrition, and British heritage.
📞 Contact Details
Phone: 01892 837816
Email: orders@franconian.co.uk
Calories in Black Pudding FAQs
Q1: How many calories are in 2 slices of black pudding?
A typical two-slice serving weighs about 80g and contains roughly 236 kcal, depending on the brand and recipe.
Q2: Is black pudding suitable for low-carb diets?
Yes. Black pudding is relatively low in carbohydrates, especially compared to other breakfast items like toast or cereal.
Q3: Is all black pudding the same in terms of calories?
No. The calories in black pudding can vary depending on the ingredients and cooking method. Artisan black puddings made with fewer fillers tend to be slightly lower in processed fats and preservatives.
