How many calories are in 100 g of white pudding?

December 10, 2025 •

4 min read

According to nutritional data, the calorie count for 100 g of white pudding is not a single number, varying significantly among brands and recipes based on their specific fat and grain content. For instance, a 100g serving of Clonakilty white pudding contains approximately 244 kcal, while a Speyside version has 367 kcal.

Quick Summary

The calorie content of 100g of white pudding depends entirely on the specific recipe and brand, with typical values ranging from approximately 179 to 367 calories due to variations in fat and grain ratios. Different producers create distinct nutritional profiles.

Key Points

Variable Calories: A 100g serving of white pudding can range from approximately 179 to 367 calories, with the exact number depending on the brand and recipe.
High in Fat: White pudding is typically calorie-dense due to its high fat content, especially saturated fat, which should be consumed in moderation.
No Blood: Unlike black pudding, white pudding does not contain blood and is made primarily from pork meat, fat, oatmeal, onions, and spices.
Brand Matters: Popular brands like Clonakilty and Denny have distinct calorie and macronutrient profiles, so always check the product label for accurate information.
Balanced Approach: While tasty, white pudding is best enjoyed in moderation as part of a balanced diet, preferably prepared by grilling or air frying to minimize added fats.
Macronutrient Profile: The product provides a combination of fat, protein, and carbohydrates, with the exact balance varying between different recipes.

The Calorie Breakdown of 100g White Pudding

White pudding is a traditional savory sausage often associated with a full Irish breakfast. Unlike its black pudding counterpart, it contains no blood, with its primary ingredients being pork meat, pork fat, oatmeal or barley, onions, and spices. These core ingredients are what dictate its final nutritional value. The calorie density is largely influenced by the ratio of high-calorie components like pork fat and the bulking agents, such as oatmeal, which adds carbohydrates and fiber. This combination of protein, fat, and carbs makes it a calorie-dense food, though the exact proportions are subject to the manufacturer's specific recipe.

How Brand and Recipe Influence Calories

The variation in calorie content is a direct result of differing recipes. A leaner recipe will naturally have a lower calorie count than one with a higher proportion of fat. The amount and type of grains used, like oatmeal, also contribute to the final tally. To illustrate this, let's compare the nutritional data of several popular brands.


Brand	Calories (per 100g)	Primary Recipe Differences
Speyside Specialities	367 kcal	Contains a higher proportion of fat (23g) and carbohydrates (31g), typical of a mealy pudding.
Clonakilty	244 kcal	A balanced recipe with moderate fat (15g) and carbohydrate (16.2g) content, resulting in a mid-range calorie count.
Tesco Standard	253 kcal	Comparable to Clonakilty, with slightly more carbohydrates (17.3g) and less fat (16.1g) per 100g.
Donnely's	179 kcal	A leaner option, with a moderate fat content but a significantly lower carbohydrate level (7g) per 100g.
Denny	198 kcal	Also a lighter choice, featuring lower fat (11g) and carbs (13g) per 100g compared to richer varieties.

Beyond Calories: A Look at Macronutrients

To fully understand the nutritional profile of white pudding, it's important to look beyond just the calorie number. The macronutrient composition—fat, carbohydrates, and protein—provides a clearer picture of its dietary impact.

Fat: As a sausage product, white pudding is often high in fat, particularly saturated fat. For example, the high-calorie Speyside version contains 23g of total fat per 100g, with 11g being saturated fat. The Coeliac Society of Ireland recommends limiting highly processed meats like this due to their high saturated fat content, especially for individuals watching their cholesterol.
Carbohydrates: The use of oatmeal or barley contributes a notable amount of carbohydrates. This can range widely, from as low as 7g per 100g in Donnely's to over 31g in Speyside's version. These grains are also a source of dietary fiber, which varies depending on the specific recipe.
Protein: White pudding provides a good source of protein due to its pork content. The amount can range from around 6-7g in some brands up to 10-12g in others.

The White Pudding vs. Black Pudding Calorie Debate

It's a common misconception that white pudding and black pudding are nutritionally similar. While both are traditional sausages, their ingredients lead to significant differences.

White Pudding: Often has a higher calorie count due to a greater proportion of fat and suet. Its reliance on pork meat and fat, combined with grains, makes it calorie-dense.
Black Pudding: Traditionally made with animal blood, fat, and oatmeal. It often has a lower calorie count but is notably higher in iron due to the blood content. The nutrient profile of black pudding can also vary, but the fundamental ingredient difference sets it apart nutritionally.

Tips for Incorporating White Pudding into a Balanced Diet

Despite being a calorie-dense and fatty food, white pudding can still be part of a balanced diet when consumed in moderation. Here are some tips:

Portion Control: Pay attention to your serving size. A standard 100g portion can be a significant part of your daily calorie intake. Consider a smaller slice to reduce calories and fat.
Balanced Meal: Pair your white pudding with healthier, lower-calorie foods. A traditional full breakfast with fried items can be very high in calories. Instead, pair it with grilled tomatoes, mushrooms, and a poached egg.
Frequency: Treat white pudding as an occasional indulgence rather than a dietary staple. This aligns with advice on limiting very processed meats.
Preparation Method: Opt for grilling or air frying instead of pan-frying in additional oil to reduce added fats.

Conclusion: Making an Informed Choice

The most important takeaway is that there is no single answer to the question of how many calories are in 100 g of white pudding. The nutritional content is highly dependent on the brand and specific recipe, with significant variations observed across the market. A typical range can be anywhere from 179 to 367 kcal per 100g, driven by the fat and carbohydrate levels. For those monitoring their calorie and saturated fat intake, checking the nutritional label of the specific product is the most reliable method. By understanding these variations and practicing moderation, one can still enjoy this traditional delicacy as part of a balanced diet.

Additional information

You can find detailed nutritional breakdowns for many brands on websites like Nutritionix and other food tracking platforms.
Remember that preparation methods can also add calories. Grilling is often a lighter option than pan-frying in oil.
The difference in texture and flavor between brands, influenced by the ingredients, can be just as significant as the calorie difference.

This article is for informational purposes and not medical advice. Consult a healthcare professional for dietary recommendations.

Frequently Asked Questions

The calorie count for 100g of white pudding varies by brand and recipe, but typically falls between 179 and 367 kcal, depending on the specific fat and grain content.

Yes, white pudding is often high in total and saturated fat due to its ingredients, such as pork fat and suet, which contributes to its calorie density.

The main difference is the ingredients; white pudding contains no blood, while black pudding does. White pudding is often higher in fat and calories, while black pudding typically has more iron.

No, white pudding is a raw pork product and must be cooked thoroughly to a safe internal temperature before consumption.

No, brand and recipe have a significant impact. Different producers like Clonakilty, Speyside, and Denny have noticeably different calorie counts and macronutrient breakdowns for their white pudding.

The key ingredients typically include pork meat, pork fat, oatmeal or barley, onions, and various spices.

As a highly processed meat product, white pudding is high in fat and calories and should be consumed in moderation as part of a balanced diet, not considered a healthy staple.