Sugar free chocolate pudding can be a great low calorie dessert option for those looking to reduce their sugar intake or follow a diabetic diet. But exactly how many calories are in a typical serving of sugar free chocolate pudding? Let’s take a closer look.
Calories In Sugar Free Chocolate Pudding
The number of calories in sugar free chocolate pudding can vary depending on the specific brand and ingredients used. However, most pre-packaged sugar free chocolate puddings contain around 60-100 calories per 1/2 cup serving.
For example, a popular brand like Jell-O sugar free chocolate pudding contains 60 calories per 1/2 cup. Another common brand, Kozy Shack sugar free chocolate pudding, has 80 calories per 1/2 cup serving. Store brand and generic sugar free chocolate puddings also tend to fall within this calorie range.
If you prepare homemade sugar free chocolate pudding using low calorie sweeteners like Splenda, you can expect it to have approximately the same number of calories per serving as the pre-packaged varieties.
Nutritional Profile
In addition to calories, sugar free chocolate pudding contains a number of other nutrients:
- Protein – 2-5g per serving
- Carbohydrates – 15-20g per serving
- Fat – 2-5g per serving
- Fiber – 0-1g per serving
- Sugar – Less than 1g of sugar per serving
The specific amounts can vary based on ingredients and brand. But in general, sugar free chocolate pudding provides a substantial amount of protein and carbs with minimal fat, fiber, and sugar.
Ingredients
Standard sugar free chocolate pudding is made from ingredients like:
- Non-fat milk – Provides protein and calcium
- Modified food starch – Thickens the pudding
- Cocoa powder – Provides chocolate flavor
- Sugar substitutes – Sweeten the pudding without adding sugar
- Natural and artificial flavors
- Salt
- Coloring agents
Homemade sugar free chocolate pudding can be made with cocoa powder, milk or milk alternatives, cornstarch, sugar substitutes like Splenda or stevia, and extracts like vanilla. The ingredients can beadjusted based on dietary needs and preferences.
Calories From Fat
Since sugar free chocolate pudding is made with non-fat or low-fat milk, the amount of calories that come from fat is relatively low.
On average, sugar free chocolate pudding gets about 15-20% of its calories from fat. So in a 1/2 cup serving with 80 calories total, around 12-16 of those calories would come from fat. The rest of the calories come from protein and carbohydrates.
Calories From Carbohydrates
Despite being labeled as “sugar free,” most chocolate pudding gets a substantial amount of its calories from carbohydrates. These carbs mainly come from added modified food starches that are used to thicken the pudding.
A 1/2 cup serving of sugar free chocolate pudding typically contains around 15-20g total carbohydrates. Since each gram of carbs provides 4 calories, this equates to 60-80 calories from carbohydrates alone.
So out of 80 total calories per serving, around 60-80 calories or 75-80% of the total calories come from carbs. Only a very small amount would come from sugar.
Calories From Protein
The milk and milk proteins used to make sugar free chocolate pudding provide a moderate protein content. There are usually 2-5g of protein in each 1/2 cup serving.
With 4 calories per gram of protein, this amounts to 8-20 calories from protein sources. So protein makes up around 10-25% of the total calories.
Calorie Density
When evaluating the calorie content of foods, it can be useful to look at calorie density. Calorie density is measured as the number of calories per gram (cal/g).
Foods with higher calorie density provide more calories in a smaller serving size. Sugar free chocolate pudding has a moderately high calorie density.
A typical 1/2 cup serving weighs around 100-120g. With 60-100 calories per serving, this equates to a calorie density of around 0.5-1 cal/g.
In comparison, foods like vegetables, fruits, and lean proteins tend to have a calorie density under 0.5 cal/g. Higher calorie density foods include oils, nuts, seeds, and fatty cuts of meat over 1.5 cal/g.
Volume Versus Weight
When looking at calorie information for pudding, it’s important to pay attention to whether the serving size is listed by volume (cups, ounces) or by weight (grams, mg).
Listing serving size by volume can be misleading compared to weight. Two cups of pudding can have very different weights and therefore calories depending on factors like moisture content and density.
For the most accurate measurement, look at the calorie count and nutritional information based on the gram weight rather than volume amount.
Calories In Dry Mix Versus Prepared Pudding
Some pudding brands sell dry powder mix packets alongside ready-to-eat puddings. The calorie counts for these two products can vary significantly:
- Dry pudding mix – 25-35 calories per 1/4 cup dry mix
- Prepared pudding – 60-100 calories per 1/2 cup prepared
Always check the label carefully to see if the nutrition information is for the dry mix or prepared pudding. Otherwise the calorie count can be very misleading.
Tips For Consuming Sugar Free Pudding
Here are some tips to keep in mind when enjoying sugar free chocolate pudding as part of a healthy diet:
- Measure portions carefully using a measuring cup instead of just scooping pudding into a bowl.
- Aim to keep portions to 1/2 cup at a time to control calories.
- Be aware that carbohydrates still contribute calories even in the “sugar free” varieties.
- Consume pudding alongside a source of protein and fiber for satiety.
- Avoid excessive intakes of artificial sweeteners from relying too heavily on sugar free desserts.
- Always check the nutrition label since calories can vary between brands.
Substitutions To Reduce Calories
There are a few simple substitutions you can make to reduce the number of calories in sugar free chocolate pudding:
- Use stevia instead of Splenda – Stevia has 0 calories compared to Splenda which has some calories from carbs.
- Replace milk with almond milk – Saves around 13 calories per 1/2 cup serving.
- Omit modified food starch – Saves around 20 calories but results in a thinner pudding.
- Add extra cocoa powder – Provides richer chocolate flavor so less sweetener is needed.
- Top with light whipped cream – Adds fewer calories than heavy cream.
With simple substitutions you can reduce the calories in sugar free chocolate pudding by 20-30% or more per serving.
Comparable Low Calorie Desserts
If you are looking for alternatives to sugar free chocolate pudding, here are some other low calorie desserts to consider:
| Dessert | Calories (1/2 cup) |
|---|---|
| Sugar free chocolate pudding | 60-100 |
| Sugar free chocolate jello | 40-60 |
| Fresh berries | 25-50 |
| Greek yogurt | 80-100 |
| Sugar free fudgsicles | 40-70 |
| Angel food cake | 100-140 |
As you can see, sugar free chocolate pudding fits well into a low calorie diet, providing a chocolate fix for around 60-100 calories per serving. Pairing it with fruit can provide more nutrition and fiber.
The Bottom Line
So how many calories are in sugar free chocolate pudding? A 1/2 cup serving contains 60-100 calories depending on the brand. The majority of these calories come from carbohydrates, with minimal calories from protein and fat.
When enjoying sugar free chocolate pudding, be mindful of portion sizes and accompanying foods. Consider bulking it up with fruit or enjoying it with a lean protein source. This can help keep your meal balanced and satisfying.
Overall, sugar free chocolate pudding can be incorporated into a healthy diet when consumed in moderation and paired with nutritious foods. It provides a delicious low sugar chocolate dessert option when you are craving something sweet.
