Once known only as a full English breakfast staple, black pudding is making a comeback — and not just for its rich, earthy flavour. In recent years, questions around the nutrition of black pudding have sparked debate. Is it a secret superfood packed with protein and iron, or an indulgent treat best enjoyed in moderation?
In this blog, we break down the facts around the nutrition of black pudding, bust the common myths, and help you understand how it fits into a balanced UK diet.
What Is Black Pudding?
Black pudding is a type of blood sausage made primarily from pork blood, fat, oats or barley, and seasonings. It’s been a part of traditional British and Irish cuisine for centuries, celebrated for its robust flavour and satisfying texture.
Whether grilled, fried, or even barbecued (check out our post on grilling black pudding), it’s a versatile and culturally iconic ingredient — but its nutritional value might surprise you.
Breakdown: What’s the Nutrition of Black Pudding?
Typical values per 100g (approximate, varies by recipe):
- Calories: 275–325 kcal
- Protein: 14–18g
- Fat: 22–28g
- Saturated fat: 7–10g
- Carbohydrates: 5–10g (mainly from oats/barley)
- Iron: 12–18mg (often over 100% of the RDA)
- Salt: 1.5–2.5g
Nutrition of Black Pudding Highlights:
- High in protein – supports muscle repair and satiety
- Rich in iron – helps prevent fatigue and supports red blood cell production
- Source of zinc and magnesium – important for immune and muscle function
- Contains B vitamins – including B12, essential for energy metabolism
The Benefits of Black Pudding
1. Excellent Source of Iron
One of the nutrition of black pudding’s standout qualities is its iron content. Just one slice can provide more than your daily requirement — particularly beneficial for:
- Women with iron-deficiency anaemia
- Athletes with high iron needs
- Those following a high-protein or low-carb diet
2. Protein-Packed for Sustained Energy
Black pudding contains a good level of high-quality animal protein, which is key for:
- Muscle growth and recovery
- Keeping you fuller for longer
- Supporting a balanced high-protein lifestyle
3. Naturally Low in Carbohydrates
Thanks to its oat/barley content, it includes some carbs, but far fewer than many processed meats or breakfast options. This makes it an occasional option for those following:
- Keto
- Low-carb
- High-protein meal plans
Myths About the Nutrition of Black Pudding
Despite these positives, black pudding often gets a bad reputation — some deserved, some exaggerated. Let’s clarify.
Myth 1: “Black pudding is unhealthy because it’s fatty.”
Truth:
Yes, black pudding contains fat — including saturated fat. But fat is not inherently bad. In moderation, fats are essential for hormone production, energy, and brain health. It’s all about portion size and frequency.
Myth 2: “It’s just a processed meat.”
Truth:
Black pudding is technically processed, but many traditional recipes are made from real, whole ingredients. Unlike some supermarket sausages or deli meats, you know what you’re eating: oats, blood, spices, and fat.
Look for artisan or butcher-made options with minimal additives.
Myth 3: “It’s full of fillers and preservatives.”
Truth:
Not necessarily. While some mass-produced versions may contain fillers, high-quality black puddings — like those from local butchers — stick to traditional recipes with minimal added ingredients.
Should You Include Black Pudding in Your Diet?
The nutrition of black pudding shows it can be a nutrient-dense food when eaten as part of a balanced diet. If you’re watching your fat or salt intake, it may not be a daily go-to — but for many, it offers a rich source of iron, protein, and flavour.
Enjoy it in moderation, and pair with fibre-rich foods like grilled veg or wholegrain toast for a balanced plate.
Healthy Serving Tips
- Grill instead of fry to reduce added fat
- Pair with greens like spinach for a double iron boost
- Use it in small amounts to flavour dishes like salads, stews, or stuffed mushrooms
- Avoid ultra-processed supermarket versions — visit your butcher or farmers’ market
For BBQ inspiration, check out our take on grilling black pudding — a game-changer for summer menus.
The nutrition of black pudding might surprise you. Far from being an unhealthy indulgence, it’s a rich source of iron, protein, and energy when enjoyed in moderation. Like all traditional foods, the key lies in choosing quality versions and serving them wisely.
Fancy exploring other gourmet sausage options? Check out our popular Chicago Sausage — packed with flavour, and a perfect grill companion.
Contact Us:
Phone: 01892 837816
Email: orders@franconian.co.uk
Nutrition of Black Pudding FAQs
Q1: Is black pudding safe to eat during pregnancy?
A1: It can be, as long as it’s cooked thoroughly and consumed in moderation. Due to high iron content, it can be beneficial, but always consult your GP or midwife.
Q2: Can black pudding be eaten cold?
A2: Most black pudding is pre-cooked, but for safety and best flavour, it’s always recommended to heat it before eating.
Q3: Is black pudding suitable for low-carb diets?
A3: Yes, it’s relatively low in carbohydrates and high in protein and fat — making it suitable for keto or low-carb diets.
