Black pudding provides around 13–16 grams of protein per 100g along with roughly 270–300 calories, plenty of iron and B vitamins.
If you search for black pudding protein per 100g, you usually want clear numbers, not guesswork. Maybe you are tracking macros, planning a cooked breakfast, or trying to balance protein against calories and fat. This page keeps the maths simple while still digging into how different recipes and brands shift the numbers.
Most lab analyses and nutrition databases place black pudding protein somewhere between 12 and 16 grams per 100g, with many supermarket versions landing near the middle of that range. At the same time, calories and fat stay on the higher side, so the real question is less “Is there protein?” and more “Does the trade-off fit my day?”
Below you will find a full nutrition snapshot per 100g, an explanation of why labels rarely match each other, and a comparison with other breakfast staples like bacon, sausage, eggs, beans, and Greek yogurt. By the end, you will know exactly where black pudding sits in your weekly meal plan.
Black Pudding Protein Per 100G Breakdown For Everyday Meals
Across several nutrition databases that pull from UK food composition tables and branded packs, black pudding protein per 100g usually falls in the 13–16 g window. Some entries sit closer to 12–13 g, while others creep up toward 15–16 g when the recipe leans more heavily toward meat and blood and a little less toward cereal fillers and fat.
Energy per 100g often sits in the 270–300 kcal range, with fat as the main contributor, followed by carbohydrates from oats or barley. That means black pudding works as a moderate protein source with a rich, dense calorie load rather than a lean, everyday staple like chicken breast or Greek yogurt.
| Nutrient | Amount Per 100g | What It Means |
|---|---|---|
| Protein | 13–16 g | Moderate animal protein that brings all amino acids your body needs. |
| Energy | 270–300 kcal | Dense calories, so portion size matters if you track intake. |
| Total Fat | 20–28 g | Mix of saturated and unsaturated fat, higher than many sausages. |
| Saturated Fat | 8–12 g | Worth watching if you manage cholesterol or heart health. |
| Carbohydrates | 10–17 g | Mostly from cereal fillers like oats or barley. |
| Sugar | Low (often < 2 g) | Rarely a big sugar source; salt and fat matter more. |
| Iron | 6–20 mg | Very high compared with most meats, linked with red blood cell formation. |
| Sodium (Salt) | 1.5–2.5 g salt | High salt content, common for cured and processed meat. |
| Vitamin B12 | Good source | Key vitamin for nerves and red blood cells, found widely in animal foods. |
Why Protein Numbers Vary Between Brands
Black pudding is not a single fixed recipe. Some makers use a generous share of pork meat and blood with just enough oats or barley to bind the mix. Others keep costs lower with extra cereal and fat. The more meat and blood in the bowl, the higher the protein per 100g tends to climb.
Cooking method matters a little as well. Grilling will render some fat, which can nudge protein density up per 100g cooked weight. Pan-frying with extra oil or butter can swing energy higher without raising protein, which shifts protein percentage down even if grams stay similar.
What A 100G Portion Of Black Pudding Looks Like
At the butcher or on a supermarket shelf, a single cooked slice often weighs 60–80 g. Two modest slices can land close to 100 g, while a thicker gastropub round may hit 100 g on its own. If you want to line up with the figures in this article, weigh a typical slice once with kitchen scales and treat that as your baseline.
For many people, a cooked breakfast plate might include roughly 50–75 g of black pudding, which yields about 7–11 g of protein along with the same share of fat, salt, and calories. That is enough to round out eggs, beans, or yogurt without taking over the whole meal.
Nutrition Profile Of Black Pudding Per 100G
Protein usually takes centre stage when people talk about black pudding, but the rest of the nutrition panel matters just as much. High iron, high salt, and high saturated fat sit alongside that moderate protein hit, so context, portion size, and frequency all matter.
Protein Quality And Amino Acids
The protein in black pudding comes from pork meat and blood. That combination gives a full spread of amino acids that match what your body needs to build and repair tissue. For strength training or muscle maintenance, 13–16 g of protein per 100 g is a handy top-up, especially when you add eggs, beans, or yogurt on the same plate.
Because recipes vary, think of the numbers here as a ballpark. If your brand lists exact protein per 100g on the pack, use that figure first. When the label only lists protein per slice, you can still work back to a per-100g value by dividing by the slice weight and multiplying up to 100.
Calories, Fat And Carbohydrates
Energy density is the trade-off that comes with that savoury flavour. With around 270–300 kcal per 100 g, black pudding sits well above foods like beans or eggs and closer to bacon and pork sausage. A fair chunk of those calories comes from saturated fat, with smaller amounts from cereal-based carbohydrates.
Public health advice in many countries encourages people to limit red and processed meat intake, partly because of links with bowel cancer and heart disease. UK guidance on meat suggests keeping processed meat portions modest and favouring lean cuts more often, especially if you eat meat daily. You can read more in the official NHS guidance on red and processed meat.
Independent charities echo similar messages. Processed meat, which includes black pudding, bacon, ham, and standard sausages, sits in the “occasional” camp rather than the everyday list. Organisations such as Cancer Research UK processed meat advice explain this link in more detail and suggest cutting back where you can.
Iron, B Vitamins And Other Micronutrients
One reason many people keep black pudding in rotation is its iron level. Blood-based products carry high iron compared with regular sausages or bacon, which can help people with higher needs, such as those who lose a lot of iron through menstruation. Vitamin B12 and other B vitamins also appear in useful amounts, since these nutrients cluster in animal foods.
That does not mean black pudding should carry the whole iron load in your diet. Lean red meat, poultry, fish, eggs, beans, lentils, and fortified cereals all bring iron to the table. Spreading intake across the week and mixing animal and plant sources gives a steadier, lower-risk pattern than leaning hard on any single processed meat.
Is Black Pudding A Good Protein Choice?
Black pudding works best as a flavourful extra rather than your main protein anchor. Per 100 g you get a solid chunk of protein, a lot of iron, and a rich taste that makes a breakfast plate or brunch dish feel special. At the same time, salt and saturated fat numbers stay high enough that most people are better off treating it as an occasional pick.
When Black Pudding Fits Your Day
Black pudding can fit neatly into days when you expect higher energy output, such as long hikes, a heavy training session, or a rugby match. On those days, calories and fat are less of a worry, and you might welcome the extra iron and B12. Pairing it with eggs, beans, tomatoes, and mushrooms gives a mix of protein sources plus fibre and vitamin-rich vegetables.
If you follow a macro-aware plan, one simple trick is to treat black pudding as a “fat-plus-protein” item rather than a lean protein. That mindset leaves room for plenty of low-fat protein later, such as chicken breast, white fish, or Greek yogurt, while still letting you enjoy a couple of slices at breakfast.
Who Might Limit Or Skip It
People with high blood pressure, raised cholesterol, or a history of heart disease may need to keep a close eye on processed meat, including black pudding. The same goes for anyone asked by a doctor or dietitian to cut back on salt or saturated fat. In those cases, a rare portion might still fit, but regular servings several times a week are less likely to line up with medical advice.
Pregnant people and those with iron-related conditions should also check personal guidance before leaning on black pudding as an iron top-up. Lab-verified numbers from nutrition databases and brand labels help, but they sit alongside medical advice, not in front of it.
Black Pudding Protein Compared To Other Breakfast Foods
Numbers only make sense when you can place them next to something familiar. The table below compares black pudding protein per 100g with a few common breakfast choices, using figures from large nutrition databases and major reference sources. These values round slightly for simplicity, but they give a honest picture of how black pudding stacks up.
| Food (Per 100g) | Protein | Quick Take |
|---|---|---|
| Black pudding | 13–16 g | Moderate protein, very high iron, high fat and salt. |
| Bacon, cooked | 33–36 g | Very protein dense but carries even more fat and salt. |
| Pork sausage, cooked | 18–23 g | Higher protein than black pudding, still rich in fat and calories. |
| Scrambled egg | 10–14 g | Similar protein range with fewer calories and less salt. |
| Baked beans | 5–6 g | Lower protein, strong fibre and slow-release carbs. |
| Greek yogurt, plain | 9–11 g | Good protein with far less fat and salt than black pudding. |
How Black Pudding Stacks Up For Protein
From a pure protein point of view, black pudding sits in the middle of the breakfast pack. It beats beans easily and edges past a small serving of yogurt, but it falls short of bacon and pork sausage per 100g. The main difference lies not in protein grams but in the “baggage” that rides along, especially saturated fat, salt, and total calories.
If you want maximum protein per bite, bacon or pork sausage wins the numbers game. If you want protein with more fibre and less fat, scrambled eggs, beans, and yogurt start to look more appealing. Many people land on a mixed plate: a thin slice of black pudding for flavour, backed up by eggs, beans, or yogurt for extra protein without so much saturated fat.
How To Use Black Pudding Protein In Meal Planning
The easiest way to fit black pudding into a balanced day is to treat it as a once-or-twice-a-week highlight rather than an everyday base. Pick your portion, build the rest of the plate around vegetables and lower-fat protein, and keep the rest of the day a little lighter on processed meat and saturated fat.
Simple Meal Ideas
Here are a few ways to enjoy the flavour and protein of black pudding without letting calories and salt run away with the meal:
- Grilled breakfast plate: One slice of black pudding, one egg, grilled tomatoes, mushrooms, and a spoon of baked beans.
- Brunch salad: Cubes of black pudding scattered over warm potatoes, spinach, and a poached egg, with a small drizzle of mustard dressing.
- Black pudding hash: Dice a small amount of black pudding into a pan of potatoes, onions, and peppers, then top with a fried or poached egg.
- Light supper: Thin slices of black pudding with lentil salad, roasted root vegetables, and a spoon of Greek yogurt on the side.
Balanced Plate Template
A simple plate pattern works well in most cases:
- Quarter of the plate: Black pudding and any other fatty meat.
- Quarter of the plate: Lean protein such as eggs, beans, or yogurt.
- Half of the plate: Vegetables, fruit, or salad, plus a small serving of whole grains if you like.
This layout keeps the flavour of black pudding while tilting the rest of the meal toward fibre, vitamins, and steadier energy.
Tips For Tracking Black Pudding Protein Per 100G
When you track black pudding protein per 100g, accuracy comes down to three steps: weighing what you eat, matching it to a reliable entry in your tracking app, and checking that the cooking method lines up. An entry for raw black pudding will not match a grilled slice, so pick the closest match you can find.
If your pack lists protein per slice but not per 100 g, jot down both numbers once. For example, if one 70 g slice contains 10 g of protein, then the per-100g figure is (10 ÷ 70) × 100 ≈ 14 g. From that moment on, you can work backwards: if you cut a slice in half, assume 5 g of protein; if you add a second slice, assume 20 g for the pair.
Food tracking apps, kitchen scales, and a quick bit of arithmetic turn black pudding from a vague “treat” into a known quantity that still fits the plan. Over time you will recognise your usual slice size on sight, even if you only weigh it occasionally.
Final Thoughts On Black Pudding Protein Per 100G
Black pudding delivers a steady 13–16 g of protein per 100g, backed by plenty of iron and B vitamins, wrapped up in a rich, salty, high-fat package. Treated as an occasional accent, it can share a plate with beans, eggs, and vegetables and still sit comfortably inside most eating patterns. Treated as a daily staple, it pushes salt and saturated fat higher than many people would like.
Weigh a typical slice once, note the protein and calorie numbers on the pack, and base your rough maths on that. With that small step, black pudding becomes one more flexible tool in your breakfast kit, rather than a guessing game that leaves you unsure how it fits your macros or your health goals.