78 %
Iron contributes to normal cognitive function, to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in black pudding?
277kcal
in a 100 g portion
277 kcal per 100 g.
Source: UK CoFID 2021, record 19-113, 8 analysed samples. Checked 5 October 2026.
20.6 gFat
9.1 gProtein
14.8 gCarbohydrate
78 %Daily iron
What’s in a 100 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly fat.
- 20.6 gFat
- 9.1 gProtein
- 14.8 gCarbohydrate
- 50.3 gWater
- 5.2 gMinerals and the rest
About average for meat
Black pudding is 277 kcal per 100 g. The 253 meat in this database average 241.
Black pudding277
Meat average241
High in salt
2.1 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per portion2.1 g
Sugars, per portion0.2 g
Vitamins and minerals in black pudding
Three of the 22 reach the “high in” level, led by iron.
None recorded
- Vitamin C
Show all 22 with amounts
Chloride1380 mg, 173 %
Iron10.9 mg, 78 %
Vitamin B120.001 mg, 40 %
Niacin (vitamin B3)3.2 mg, 20 %
Manganese0.35 mg, 18 %
Calcium110 mg, 14 %
Vitamin D0.0006 mg, 12 %
Phosphorus70 mg, 10 %
Copper0.1 mg, 10 %
Selenium0.005 mg, 9.1 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Biotin0.004 mg, 8 %
Pantothenic acid (vitamin B5)0.41 mg, 6.8 %
Vitamin B60.09 mg, 6.4 %
Zinc0.6 mg, 6 %
Riboflavin (vitamin B2)0.07 mg, 5 %
Potassium95 mg, 4.8 %
Magnesium14 mg, 3.7 %
Iodine0.004 mg, 2.7 %
Vitamin E0.16 mg, 1.3 %
Folate0.002 mg, 1 %
Vitamin Cnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What black pudding doesn’t give you. And where to find it.
No recorded vitamin C, and only 1 % of the folate reference intake and 1.3 % of the vitamin E reference intake per 100 g.
Vitamin C
0mgin black pudding
Find it inCherries, West Indian2150 % per 100 g
Folate
1%in black pudding, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Vitamin E
1.3%in black pudding, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Black pudding against other meat
Per 100 g, black pudding has the most iron of the 5 here, ahead of kidney (pig, fried).
10.9mg
9.1mg
6.4mg
4.8mg
1.7mg
Black pudding, rawthis page
Kidney, pig, fried−1.8 mg
Pate, meat, reduced fat−4.5 mg
Haggis, boiled−6.1 mg
All values per 100 g, from the same dataset. Differences are against black pudding.
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Questions about black pudding
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of black pudding?
A typical portion (100 g cooked) gives 277 kcal. Per 100 g the figure is 277 kcal.
Is black pudding high in chloride?
Yes. Black pudding, raw has 1380 mg chloride per 100 g, 173 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does black pudding have most of?
By share of the daily reference intake: chloride (1380 mg, 173 %), iron (10.9 mg, 78 %) and vitamin B12 (0.001 mg, 40 %) per 100 g.
Is black pudding a good source of protein?
Black pudding, raw has 9.1 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 19-113, Black pudding, raw, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Analytical survey of meat products, 1990-1991. Values are per 100 g of the edible part; a portion is 100 g, 100 g cooked, the usual UK portion for meat. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 253 meat kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More meat
From the same group, with calories per 100 g, and the foods with the most iron.
