Bury Black Pudding: A Nutritional Breakdown
Bury black pudding, originating from the Lancashire town of Bury, is a distinct variety of the blood sausage. It typically incorporates pearl barley and oatmeal alongside pig's blood, fat, and a unique blend of herbs and spices. This composition gives it a crumbly texture and a rich, savoury flavour that sets it apart from other black puddings. For those counting calories, understanding the specific nutritional information is key to fitting this treat into a balanced diet.
Calories in a Standard Bury Black Pudding Slice
As nutritional information can vary slightly between manufacturers, using a specific example provides the clearest picture. Based on data from Tesco for a 230g pack containing four slices, we can calculate the per-slice calories.
- Pack Size: 230g
- Slices: 4
- Weight per Slice: 57.5g
- Calories per Slice: 69 kcal
It is important to note that a serving size can vary. The Bury Black Pudding Company website, for instance, sometimes references a 110g serving, which contains 121 kcal. Always check the packaging of the product you purchase for the most accurate information.
Full Nutritional Profile per 100g
For a more comprehensive comparison, examining the nutritional information per 100 grams is useful. Based on the Bury Black Pudding Company's data, here is the breakdown:
- Energy: 121 kcal (512 kJ)
- Fat: 2.5g
- of which saturates: 0.9g
- Carbohydrates: 18.6g
- of which sugars: 0.8g
- Protein: 7.6g
- Salt: 1.5g
- Iron: 12.0mg (92% of the RDA based on a 110g serving)
How Cooking Methods Impact Calorie Count
The preparation method is a crucial factor that can alter the final calorie count of your black pudding. While the base product has a moderate calorie count, adding fat during cooking can increase it significantly.
- Frying: The most traditional method involves frying slices in oil or butter. This can add a substantial number of calories and increase the overall fat content, especially saturated fat.
- Grilling/Baking: Cooking black pudding under a grill or in the oven is a lower-fat alternative. It allows the pudding to heat through and crisp up without requiring additional cooking fats. This method preserves the inherent nutritional value better.
- Microwaving: While quicker, microwaving can sometimes change the texture and is often less popular than frying or grilling for achieving the desired crisp exterior.
Comparison Table: Bury vs. Other Black Puddings (per 100g)
Different manufacturers and regional variations can result in differing nutritional values. The Bury variety, known for its moist and crumbly texture, has a lower fat content than some alternatives. This table illustrates the differences using available data:
| Type of Black Pudding (per 100g) | Calories (kcal) | Protein (g) | Fat (g) | Iron (mg) |
|---|---|---|---|---|
| Bury Black Pudding | 121 | 7.6 | 2.5 | 12.0 |
| Scottish Black Pudding | 160 | 10.9 | 6.4 | - |
| Clonakilty Black Pudding (Stick) | 298 | 11.5 | 19.6 | 14.4 |
This comparison highlights that not all black puddings are created equal. The Bury variety stands out with a lower fat and calorie count per 100g, making it a comparatively healthier choice.
Health Benefits and Considerations
Despite being a processed meat, black pudding offers some notable health benefits:
- Rich in Iron: Made from blood, it is an excellent source of haem iron, which is easily absorbed by the body. A single serving can contribute significantly towards the daily recommended iron intake, combating iron deficiency anaemia, especially for women.
- High in Protein: Black pudding is a good source of protein, which is essential for muscle repair, growth, and overall body function.
- Low in Carbohydrates: For those on low-carb or keto diets, traditional black pudding can be a suitable option due to its relatively low carbohydrate content from the oats and barley.
However, it's not without its drawbacks. Many recipes, though not the Bury variety, can be high in saturated fat and salt. Moderate consumption is always recommended, especially for those monitoring their intake of these nutrients. The key is to balance its consumption with other healthy food choices.
Serving Suggestions for a Balanced Diet
For those looking to enjoy black pudding in a healthier way, consider these serving suggestions:
- Reduced-Fat Fry-Up: Instead of frying, grill or bake the slices and serve with scrambled eggs, mushrooms, and grilled tomatoes.
- Salad Topping: Crumble cooked black pudding over a fresh spinach salad with warm potatoes and a vinaigrette dressing.
- Canapés: Serve small, pan-fried pieces on blinis or oatcakes with a dollop of apple sauce.
- Modern Twist: Incorporate it into a savoury muffin or frittata for a flavourful and protein-packed meal.
Conclusion
A slice of Bury black pudding, particularly a 57.5g serving, is a relatively low-calorie food at just 69 kcal, offering a rich source of iron and protein. Its nutritional profile is influenced by the specific recipe, with the Bury variety being lower in fat compared to some alternatives. While it provides significant nutritional benefits, especially its high iron content, mindful consumption is recommended due to its processed nature. By choosing low-fat cooking methods and serving it as part of a balanced meal, you can enjoy the unique flavour of this traditional delicacy without compromising your dietary goals. For more product-specific nutritional information, always check the product packaging or consult the manufacturer's website, such as that of the Bury Black Pudding Company.
