Protein in Black Pudding: How Much per 100g and per Portion
Dry-fried black pudding provides 10.3g of protein per 100g. This amount supplies 21% of the UK’s reference intake for protein. While it can contribute to protein targets, it is lower in protein per calorie than many other meats, with protein accounting for just 14% of its total energy.
CoFID 19-114 · Black pudding, dry-fried
What the numbers say
- Protein per calorie. Black pudding offers 3.5g of protein for every 100 kcal. Protein provides 14% of its total energy, with the majority coming from its high fat content.
- High in fat and salt. According to UK front-of-pack guidelines, black pudding is rated ‘high’ for fat (21.5g), saturated fat (8.5g), and salt (2.35g) per 100g. It is rated ‘low’ for sugars.
- Fibre content. The national database does not provide a value for the dietary fibre content of dry-fried black pudding.
Black Pudding macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 297 kcal 1,236 kJ |
15% | – |
| Protein | 10.3g | 21% | – |
| Fat | 21.5g | 31% | high |
| of which saturates | 8.5g | 42% | high |
| Carbohydrate | 16.6g | 6% | – |
| of which sugars | 0.2g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 2.35g | 39% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in black pudding by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 10.3g | 297 | 16.6g | 21.5g |
| 150g | 15.5g | 446 | 24.9g | 32.2g |
| 200g | 20.6g | 594 | 33.2g | 43g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of black pudding for 20g or 30g of protein
- To get 20g of protein from black pudding, you would need to eat about 194g, which also contains 577 kcal and 4.56g of salt.
- A larger 30g protein portion would require 291g of black pudding, providing 865 kcal and a very high 6.84g of salt.
- The data is for dry-fried black pudding, so weigh it after cooking to accurately track your intake as the weight will change from raw.
How it compares with other meats
Among the 28 meat products analysed on this site, dry-fried black pudding ranks last for protein content, both per 100g and per 100 kcal. It has 10.3g of protein per 100g, which is less than other processed pork products like Pork Sausages (14.5g) and Back Bacon Rashers (16.5g). The protein content is also considerably lower than unprocessed meats such as Lamb Loin Chops (17.6g) or Beef Mince (19.7g). This makes it a less protein-dense choice compared to almost any other meat option on a weight-for-weight basis.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Black Pudding | 10.3g | 297 | 3.5g |
| Pork Sausages | 14.5g | 294 | 4.9g |
| Lamb Loin Chops | 17.6g | 277 | 6.4g |
| Back Bacon Rashers | 16.5g | 215 | 7.7g |
| Beef Mince | 19.7g | 225 | 8.8g |
Quick answers
Is black pudding a good source of protein?
Black pudding contains 10.3g of protein per 100g. While it contributes to your daily total, it is lower in protein and higher in fat than most other meats, such as beef mince or bacon.
How much fat is in black pudding?
Dry-fried black pudding is high in fat, containing 21.5g of total fat and 8.5g of saturated fat per 100g.
How much black pudding for 30g of protein?
You would need to eat a large amount, approximately 291g of dry-fried black pudding, to get 30g of protein. This quantity is also very high in calories (865 kcal) and salt (6.84g).
When to speak to a GP or dietitian
- At 2.35g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.