Are you allowed black pudding on a keto diet? A guide to balancing tradition and macros

October 25, 2025 •

4 min read

Although widely considered a traditional British breakfast staple, some varieties of black pudding can be surprisingly low in carbohydrates, making them suitable for a ketogenic diet. For those wondering, 'Are you allowed black pudding on a keto diet?', the answer hinges on checking labels and choosing your brand carefully to fit your strict macro goals.

Quick Summary

Yes, black pudding can be consumed on a keto diet with careful selection and portion control. Its high protein and fat content align with the diet's macros, but the carb count varies significantly depending on the amount of grain fillers used by the manufacturer. Choose artisan or minimal-filler versions for best results.

Key Points

Check Labels for Carbs: Black pudding's carb content varies widely depending on the brand and amount of grain fillers like oats.
Choose Artisan Varieties: Artisan butchers often produce black pudding with fewer fillers and therefore lower carbohydrate counts, making them more keto-friendly.
High in Protein and Iron: Black pudding is a rich source of protein and essential nutrients like iron, which are beneficial for those on a keto diet.
Practice Moderation: Due to its high content of calories, fat, and salt, black pudding should be consumed in moderation as an occasional treat.
Opt for Healthier Preparation: Grilling or baking black pudding is a healthier cooking method than frying, helping to minimize added fats.
Pair with Keto Sides: Serve with low-carb companions like eggs, spinach, or mushrooms to create a complete and balanced keto meal.

The Surprising Truth About Carbs in Black Pudding

For many, black pudding seems off-limits for a strict low-carb or keto diet due to its traditional ingredients. However, the carbohydrate content is not always as high as one might assume, depending heavily on the preparation and brand. The primary source of carbs in black pudding comes from the grains, typically oats or barley, which are used as a filler and binder. This means that the amount of oats used by a manufacturer directly impacts the final carb count.

Artisan or traditional butchers often use fewer fillers, resulting in a product that is naturally lower in carbohydrates. In contrast, some mass-produced supermarket versions may contain more added grains to bulk up the product, which can raise the carb count significantly. A standard slice (approximately 30-40g) from a low-carb, artisan variety might contain as few as 2-4g of carbs, while a higher-carb commercial product could push your daily macro limits.

The Nutritional Profile of Black Pudding on Keto

Beyond its carb profile, black pudding offers several nutritional benefits that can complement a ketogenic lifestyle. It is a dense source of high-quality animal protein and fat, the cornerstones of a keto diet. A typical 100g serving contains a significant amount of protein and healthy fats derived from pork or beef blood and suet.

Essential Vitamins and Minerals

Black pudding is also a powerhouse of micronutrients, making it a valuable addition to your diet in moderation. It is especially rich in iron, with some versions providing a substantial portion of the recommended daily intake. Iron is crucial for red blood cell production and energy metabolism, which can be particularly beneficial for those at risk of iron deficiency. Other key minerals found in black pudding include zinc and magnesium, both important for immune function and energy production.

How to Choose the Right Black Pudding for Your Keto Diet

Navigating the world of black pudding requires a discerning eye when on a ketogenic diet. Follow these practical tips to ensure your choice aligns with your nutritional goals:

Read the Label: Always check the nutritional information for the carbohydrate count per 100g. Aim for varieties with less than 5g of carbs per 100g to be safe.
Look for Minimal Fillers: Search for brands that specify low-grain recipes or artisan preparation. Many traditional butchers use authentic methods that naturally result in fewer carbs.
Consider Homemade: Some keto enthusiasts make their own versions using alternative binders like ground almonds or chia seeds to replace the oats.

Artisan vs. Commercial Black Pudding for Keto

To highlight the difference, here is a comparison table:


Feature	Artisan/Keto-Friendly Black Pudding	Commercial/Standard Black Pudding
Carb Content (per 100g)	Typically $<5$g	Often 5-10g or higher
Fillers	Minimal oats or alternative binders (e.g., ground almond)	Significant amount of oat or barley filler
Fat Content	Higher fat content, often from natural suet	Can vary, may contain more added fats or preservatives
Iron Content	Excellent source of heme iron	Good source of iron, but varies by recipe
Ingredient Quality	Generally uses higher quality, traditional ingredients	Can contain more additives and preservatives

Enjoying Black Pudding While Staying in Ketosis

Even with a low-carb variety, moderation is key due to black pudding's high calorie and saturated fat content. Consider it an occasional treat rather than a daily staple. The cooking method also matters. To reduce the intake of added fat, baking or grilling is a healthier alternative to frying. When building your meal, focus on pairing black pudding with other keto-friendly foods.

Keto-Friendly Pairings for Black Pudding

Eggs: Scrambled or fried eggs make a perfect companion, adding more protein and fat.
Spinach: Sautéed spinach with a touch of garlic and butter is an excellent, low-carb side.
Mushrooms: Pan-fried mushrooms complement the rich flavor of the pudding beautifully.
Avocado: The healthy fats from avocado will boost your keto macro profile.
Grilled Tomatoes: A grilled tomato provides a tangy contrast to the savory black pudding.

For more great keto recipes and advice, check out resources from reputable health and nutrition sites such as BBC Good Food.

Conclusion: Making Informed Choices on Keto

In conclusion, if you've been asking, "are you allowed black pudding on a keto diet?", the good news is that you don't have to give up this traditional delicacy entirely. By being selective and paying close attention to the carb content of different brands, you can find a variety that fits your ketogenic lifestyle. The key to successful incorporation is choosing a low-filler, artisan option, practicing portion control, and pairing it with other nutrient-dense, keto-approved foods. Enjoy your black pudding mindfully as part of a balanced and varied keto diet.

Frequently Asked Questions

Not all black pudding is suitable for a ketogenic diet. Its carb content depends on the amount of grain fillers used. It is essential to check the nutritional label and choose low-carb varieties, typically those from artisan butchers, and consume it in moderation.

To find a low-carb black pudding, check the ingredients list for minimal fillers like oats or barley. High-quality, artisan-made black puddings often have fewer carbs. Always verify the carb count per 100g on the label before purchasing.

Black pudding is a rich source of high-quality protein and fats, which are essential for a ketogenic diet. It is also packed with iron, zinc, magnesium, and B vitamins, supporting energy and overall health.

Yes, black pudding can be high in salt, with some versions containing 2-3g of salt per 100g. Therefore, it is important to consume it in moderation as part of a balanced diet and be mindful of your overall sodium intake.

For a healthier preparation that minimizes added fat, it is recommended to grill or bake your black pudding instead of frying it. This is a better option for those concerned about high calorie and fat intake.

You can pair black pudding with other keto-friendly foods like eggs, sautéed spinach, mushrooms, grilled tomatoes, or avocado. This creates a satisfying meal that aligns with your macro goals.

Yes, due to its high blood content, black pudding is an excellent source of heme iron, which is easily absorbed by the body. This can help boost iron intake, particularly for those with low iron levels or iron-deficiency anemia.