Is Pudding High in Carbohydrates? A Look at Nutritional Content

November 30, 2025 •

4 min read

A typical cup of prepared pudding contains around 51.5g of total carbohydrates, but this amount varies based on the type, ingredients, and preparation method. The question, 'Is pudding high in carbohydrates?', often has an affirmative answer, but the specific context is important.

Quick Summary

This article explores the carbohydrate content in different puddings, including store-bought, instant mix, and sugar-free varieties. It examines how ingredients like milk and sugar influence carb counts and offers healthier alternatives for managing dietary intake.

Key Points

Standard puddings are carb-heavy: Traditional and instant puddings have high levels of sugar, milk (lactose), and starch, making them a high-carbohydrate dessert.
Sugar-free is not carb-free: While sugar-free versions eliminate added sugar, they still contain carbohydrates from milk and thickeners, requiring careful monitoring on a low-carb diet.
Carb content varies widely: The carb count of pudding depends heavily on the type and ingredients, with ready-to-eat cups, instant mixes, and specialty puddings like rice pudding showing significant differences.
Healthy swaps exist: To reduce carbs, substitute regular milk with unsweetened nut milk and use low-carb thickeners like chia seeds or gelatin instead of cornstarch.
Control is key for dietary management: Choosing homemade, low-carb alternatives and focusing on mindful portions are the best ways to enjoy pudding while managing carbohydrate intake for health goals.
Savory puddings are different: Not all puddings are sweet. Savory options like black pudding can be lower in carbohydrates, as their primary carb source is grain fillers.

Understanding the Core Components of Pudding

To properly answer, "Is pudding high in carbohydrates?", it's essential to understand pudding's ingredients. Most traditional and instant puddings primarily contain milk, sugar, and a thickener like cornstarch. Each contributes significantly to the final carbohydrate count:

Milk: A major source of carbohydrates in the form of lactose, a naturally occurring sugar. Sugar-free puddings often contain milk, so they're not entirely carb-free.
Sugar: The most direct and significant source of carbohydrates, and the main contributor to a high glycemic load in traditional puddings.
Thickeners: Ingredients like cornstarch, rice, or tapioca are starches that contribute a significant amount of complex carbohydrates. For example, rice pudding is known for being high in carbohydrates due to its rice content.

The Carbohydrate Breakdown: Different Puddings, Different Carbs

The nutritional value of puddings varies. Carb content depends on whether the pudding is traditional, an instant mix, a ready-to-eat cup, or a specialized version like black pudding.

Traditional Pudding

Traditional recipes, which often use whole milk, granulated sugar, and starch, are high in carbohydrates and overall calories. A single serving can easily contain 20-30 grams of carbohydrates, mainly from added sugar. These are best consumed in moderation for those managing blood sugar or following low-carb diets.

Instant Pudding Mix

Instant pudding mixes, such as Kraft's Jell-O brand, are also high in carbs. A single serving from the dry powder has a significant amount of carbohydrates by difference, which is mostly sugar, with minimal fiber. When milk is added, the carb count rises further due to the lactose.

Sugar-Free Pudding

Sugar-free pudding replaces added sugars with artificial sweeteners, but it is not carb-free. Carbohydrates from milk and thickeners remain. A 3.5-ounce serving of ready-to-eat sugar-free pudding can have anywhere from 4 to 14 grams of carbs, depending on the brand. This still needs careful monitoring for strict low-carb diets.

Black Pudding

Black pudding, a savory type of sausage, has a surprisingly lower carbohydrate count, ranging from 5–10g per 100g. The carbohydrates primarily come from grain fillers like oats or barley. Artisan versions often contain fewer grain fillers, making them an even lower-carb option.

Pudding Carbohydrate Comparison Table

Here is a comparison of different pudding types based on average nutritional data per serving (approx. 1/2 cup or 100g) to illustrate the variations:


Pudding Type	Approx. Carb Count (grams)	Primary Carb Sources	Notes
Traditional Chocolate	20–25 g	Sugar, Milk, Cornstarch	High in sugar and calories
Sugar-Free Vanilla	4–14 g	Milk, Modified Starch	Sweetened with artificial sweeteners
Rice Pudding	25–35 g+	Rice, Sugar, Milk	Very carb-dense due to the rice base
Black Pudding (Savory)	5–10 g	Oats or Barley Grains	Lower in carbs, more protein and fat

How to Enjoy Pudding on a Low-Carb Diet

For those watching their carb intake, modify pudding to fit dietary needs. These alternatives focus on reducing or replacing high-carb ingredients:

Use Low-Carb Milk Alternatives

Swap out traditional dairy milk for unsweetened nut milk, such as almond milk or coconut milk. This significantly lowers the lactose content and overall carb count.

Choose Low-Carb Thickeners

Instead of cornstarch, use alternatives like chia seeds, xanthan gum, or gelatin to achieve a similar pudding-like consistency. Chia seed pudding, for example, is rich in fiber and healthy fats and can be customized with low-carb sweeteners.

Incorporate Healthy Toppings

Elevate your low-carb pudding with toppings that add flavor without the carbs. Healthy topping ideas include:

Fresh berries (in moderation)
Chopped nuts, like almonds or walnuts
Shredded coconut
Sugar-free chocolate chips

Create Homemade, Health-Conscious Puddings

Making pudding at home gives complete control over ingredients. Experiment with low-carb sweeteners such as erythritol or stevia, and use thickeners that align with your diet. Avocado chocolate pudding, for instance, uses avocado's creamy texture to mimic traditional pudding while being lower in carbs and higher in healthy fats. For more information on healthy carbohydrate sources, consult the National Institutes of Health (NIH).

Conclusion: Making Informed Pudding Choices

The question of whether pudding is high in carbohydrates has a straightforward answer: most standard versions are. The high carb count comes primarily from added sugar and, to a lesser extent, from milk and thickeners. However, with the right ingredients and preparation methods, it is possible to create a delicious, low-carb version. By understanding the sources of carbohydrates and exploring healthier alternatives, it's possible to enjoy this classic dessert without compromising your health goals. Always check nutritional labels on store-bought varieties, as ingredients and carb counts vary significantly between brands.

Note: The nutritional values mentioned are based on averages and may vary. Always check the specific product's nutritional information for the most accurate details.

Frequently Asked Questions

Traditional pudding is high in carbohydrates primarily because of its high sugar content. Additionally, milk, a key ingredient, contains lactose (a type of sugar), and thickeners like cornstarch or rice also contribute to the carbohydrate count.

Sugar-free pudding is lower in carbohydrates than traditional pudding but is not carb-free. It still contains carbs from the milk and thickeners, so it's important to check the label and account for these carbs if you are following a strict low-carb diet.

The carbohydrates in pudding are made of a combination of simple sugars (sucrose from added sugar and lactose from milk) and complex starches (from thickeners like cornstarch or rice).

Instant pudding mixes, when prepared with milk, typically have a similar carbohydrate profile to traditional homemade versions. Both rely on high-carb ingredients like sugar and milk for their bulk and sweetness.

Yes, it is possible to make a low-carb pudding by substituting high-carb ingredients. Use unsweetened nut milk instead of dairy milk, and replace cornstarch with low-carb thickeners like chia seeds, gelatin, or xanthan gum. You can also use low-carb sweeteners instead of sugar.

Yes, rice pudding is a very high-carbohydrate dessert. The rice, along with sugar and milk, makes it a carb-dense food. A typical serving contains a high amount of both sugar and starch.

Black pudding is a savory dish and is much lower in carbs than sweet dessert puddings. Its carbs come from grain fillers like oats or barley, with artisan versions containing even fewer grains and thus fewer carbs.