It’s a question more Brits are asking: is black pudding good for you? Long regarded as a classic part of the full English breakfast, black pudding is often seen as either a delicious indulgence or a controversial dish. But modern nutritional research — and the rise in artisan producers — has added nuance to the debate.
In this blog, we take a balanced look at the health benefits, drawbacks, and how to include black pudding in a healthy, UK-focused diet.
What Is Black Pudding?
Black pudding is a traditional British blood sausage, made using pork blood, fat, oatmeal, and seasonings. It has a dense texture, earthy flavour, and deep cultural roots in Northern England, Scotland, and Ireland.
Artisan versions, like Franconian’s smoked black pudding, are made with higher quality ingredients and fewer additives, offering a superior flavour and nutritional profile.
Nutritional Breakdown: Black Pudding at a Glance
So, is black pudding good for you from a nutrition standpoint? Let’s look at what 100g of traditional black pudding contains:
- Calories: ~295 kcal
- Protein: 14–18g
- Fat: 22g (saturated ~8g)
- Iron: 9–12mg (more than steak)
- Carbs: ~2g (low carbohydrate)
- Salt: ~2g
Key Nutritional Highlights:
- Iron-Rich Food: One of the most potent natural sources of haem iron.
- High in Protein: Helps muscle repair and satiety.
- Low in Carbs: Suitable for low-carb and keto diets.
- Vitamin B12 & Zinc: Supports blood health and immunity.
In short, black pudding is nutrient-dense, which is often a key feature of foods considered beneficial for health.
The Health Benefits of Black Pudding
1. Rich Source of Iron
Iron deficiency is common in the UK, particularly among women. Black pudding is one of the richest dietary sources of iron — an essential mineral for red blood cell production and energy levels.
2. Protein Boost
As a high-protein food, it supports muscle health, appetite regulation, and can contribute to weight management when eaten mindfully.
3. Low in Carbohydrates
Unlike many breakfast options, black pudding has very few carbohydrates, making it a fitting choice for low carb breakfast plans.
4. Satisfying and Filling
The fat and protein content means it keeps you fuller for longer — reducing the temptation to snack.
The Health Concerns: Is Black Pudding Unhealthy?
When asking is black pudding good for you, it’s worth noting that black pudding has a few nutritional caveats.
- Saturated Fat: While fat can help with satiety and flavour, too much saturated fat may increase cholesterol levels in some individuals.
- Salt Content: Black pudding can be high in sodium, which may not suit those with high blood pressure.
- Processing: Some mass-produced versions include preservatives and additives that lower the nutritional value.
The Solution?
Choose artisan black pudding made with fewer additives and cleaner ingredients. Franconian’s smoked black pudding is a great example of a traditional product made the right way.
So, Is Black Pudding Good for You?
The answer depends on context.
Yes, When:
- It’s made with high-quality, minimal ingredients.
- Eaten in moderation as part of a balanced diet.
- Paired with other nutrient-dense foods (like spinach, tomatoes, or eggs).
No, When:
- Overconsumed or eaten daily.
- Paired only with fried, fatty accompaniments.
- Sourced from low-quality producers.
In a balanced breakfast — such as poached eggs, grilled tomatoes, and one or two slices of black pudding — it can absolutely be part of a healthy breakfast in the UK.
How to Eat Black Pudding More Healthily
- Air Fry It: The black pudding air fryer method cuts down on oil.
- Grill Instead of Fry: Retains flavour without the extra fat.
- Pair with Veg: Add mushrooms, tomatoes, or kale to balance the meal.
- Use as a Salad Topper: Crumbled black pudding adds protein and flavour.
So, is black pudding good for you? When eaten in moderation and sourced from quality producers, it can absolutely be a nutritious addition to your diet. High in iron, protein, and rich in tradition, black pudding deserves its place on the modern British breakfast table — especially when paired with smarter cooking methods and healthy sides.
If you’re curious to try it for yourself, we recommend Franconian’s artisan option:
Try it here: Franconian Smoked Black Pudding
Is Black Pudding Good for You FAQs
Q1: Is black pudding high in iron?
A1: Yes. It’s one of the best dietary sources of haem iron, which is more easily absorbed by the body than plant-based iron.
Q2: Can black pudding be part of a weight-loss diet?
A2: Yes — when portioned mindfully and included in a balanced meal. Its high protein content supports satiety.
Q3: Is artisan black pudding healthier than supermarket versions?
A3: Often, yes. Artisan versions usually avoid additives and use better cuts of meat, improving both taste and nutritional quality.
