How many calories are in a JELL-O Pudding cup?

JELL-O Pudding cups are a popular snack or dessert item that many people enjoy as a quick and easy treat. However, for those watching their calorie intake or following a specific diet plan, knowing the calorie content of JELL-O Pudding cups is important. In this article, we will provide a thorough breakdown of the calories and other nutritional information in different flavors and sizes of JELL-O Pudding cups.

Calories in JELL-O Pudding Cups by Flavor

JELL-O Pudding comes in a variety of delicious flavors, each with slightly different calorie contents. Here is an overview of the calories in some of the most popular JELL-O Pudding cup flavors:

Chocolate Pudding

– Snack Size Chocolate Pudding Cup (2.1 oz): 100 calories
– Snack Size Sugar Free Chocolate Pudding Cup (2.1 oz): 60 calories
– Regular Size Chocolate Pudding Cup (4.1 oz): 190 calories
– Regular Size Sugar Free Chocolate Pudding Cup (4.1 oz): 120 calories

Vanilla Pudding

– Snack Size Vanilla Pudding Cup (2.1 oz): 100 calories
– Snack Size Sugar Free Vanilla Pudding Cup (2.1 oz): 60 calories
– Regular Size Vanilla Pudding Cup (4.1 oz): 190 calories
– Regular Size Sugar Free Vanilla Pudding Cup (4.1 oz): 120 calories

Butterscotch Pudding

– Snack Size Butterscotch Pudding Cup (2.1 oz): 100 calories
– Regular Size Butterscotch Pudding Cup (4.1 oz): 190 calories

Pistachio Pudding

– Snack Size Pistachio Pudding Cup (2.1 oz): 90 calories
– Regular Size Pistachio Pudding Cup (4.1 oz): 180 calories

Lemon Pudding

– Snack Size Lemon Pudding Cup (2.1 oz): 100 calories
– Regular Size Lemon Pudding Cup (4.1 oz): 190 calories

Banana Cream Pudding

– Snack Size Banana Cream Pudding Cup (2.1 oz): 100 calories
– Regular Size Banana Cream Pudding Cup (4.1 oz): 190 calories

Comparing Calories in Different Pudding Cup Sizes

JELL-O Pudding comes in both snack size cups (2.1 oz) and regular size cups (4.1 oz). As you can see from the nutrition information above, the regular size cups contain approximately double the calories of the snack size cups for the same flavor.

This is because the regular size cups contain double the amount of pudding. The increased volume means more calories, carbohydrates, protein, and fat.

So if you are trying to control your portion sizes and calorie intake, the snack size JELL-O Pudding cups are a better option. The small size allows you to enjoy the great taste of JELL-O Pudding while keeping your calories in check.

Calories from Sugar in JELL-O Pudding

One important thing to note about the calorie content of JELL-O Pudding cups is that most of the calories come from sugar. For example, a 4.1 oz regular size Chocolate Pudding cup contains:

– 190 calories
– 33g carbohydrates
– 24g sugar

So out of the total 190 calories, about 96 of those calories (24g sugar x 4cal per gram of sugar) come just from the added sugar.

The Sugar Free JELL-O Pudding options contain artificial sweeteners instead of sugar, which is why they are significantly lower in calories. So for people looking to reduce their sugar intake, the Sugar Free pudding cups are a good choice.

Does Fat-Free JELL-O Pudding Have Less Calories?

JELL-O Pudding is marketed as a “fat free” food. However, fat free does not necessarily mean low calorie.

Regular JELL-O Pudding contains around 1.5g of fat per serving. When you remove the fat, this only reduces the calorie count by about 13 calories.

So fat free JELL-O Pudding has slightly fewer calories than regular. But the more significant difference is seen when comparing Sugar Free versus regular pudding cups.

Removing the sugar has a far greater impact on the calorie content than removing the small amount of fat. So fat free pudding is lower in calories than regular pudding, but sugar free pudding has the lowest calorie count by far.

Nutritional Profile of JELL-O Pudding

Now that we’ve covered the calorie content, let’s look at the full nutritional profile of JELL-O Chocolate Pudding cups:

Snack Size (2.1 oz)

Calories 100
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 125mg
Total Carbohydrate 22g
Dietary Fiber 0g
Sugars 16g
Protein 1g

Regular Size (4.1 oz)

Calories 190
Total Fat 2g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 5mg
Sodium 250mg
Total Carbohydrate 33g
Dietary Fiber 0g
Sugars 24g
Protein 3g

As you can see, the pudding cups are high in refined carbohydrates and sugar, low in fiber, and low in protein. The sugar free versions would contain zero grams of sugar.

Daily Calorie Limit for Pudding Cups

When enjoying JELL-O Pudding cups as part of a healthy diet, moderation is key. Here are some guidelines for how to incorporate pudding cups while staying within a calorie limit:

– 2000 Calorie Diet: Up to 1 snack size sugar free pudding cup or 1/2 regular size sugar free pudding cup per day

– 1500 Calorie Diet: Up to 1 snack size sugar free pudding cup every other day

– 1200 Calorie Diet: Up to 2 snack size sugar free pudding cups per week

Sticking within these daily calorie limits allows you to enjoy the great taste of pudding while maintaining a balanced, low-calorie diet. The sugar free pudding cups are your best option to keep calories low in your daily limit.

Tips for Enjoying JELL-O Pudding Cups While Controlling Calories

Here are some tips to keep in mind:

– Choose snack size or sugar free pudding cups to cut calories in half compared to regular sizes

– Enjoy pudding as part of a balanced meal – pairing it with fruit, yogurt, or nuts helps control hunger and adds nutrition

– Split a larger pudding cup with a friend or family member and share the treat

– Use pudding as a dip for fruits like apple slices, strawberries, or bananas for a lower calorie snack

– Focus on other elements of your diet like lean proteins, whole grains, vegetables, and healthy fats to help offset occasional pudding cup treats

– Be mindful of serving size – using a small bowl instead of eating straight from the cup makes overeating less likely

– Read nutrition labels closely and stick to your daily calorie goals

Healthy Low-Calorie Alternatives to Pudding Cups

For those looking for lower calorie options similar to pudding cups, here are some tasty alternatives:

– Greek yogurt – Look for unsweetened varieties under 100 calories per serving

– Cottage cheese – Low fat options range from 80-130 calories per serving

– Applesauce cups – Look for unsweetened varieties around 50 calories per serving

– Chia seed pudding – Made with chia seeds, milk, and fresh fruit

– Avocado chocolate mousse – Blend avocado, cocoa powder, and sweetener for a creamy chocolate treat

– Protein smoothies – Blend protein powder, milk, yogurt, and fruit for a drinkable snack

– Rice pudding – Make it yourself with low fat milk and a small amount of sweetener

– Fruit and nut bars – Look for options under 200 calories with no added sugar

Making Your Own Low-Calorie Pudding

For complete control over nutrition and ingredients, making your own healthy pudding at home is a great option. Here are some easy recipes to try:

Basic Chia Seed Pudding


– 1/4 cup chia seeds
– 1 cup non-dairy milk or yogurt
– 1 tsp vanilla extract
– Pinch of cinnamon
– Sweetener if desired (stevia, maple syrup)


1. Combine all ingredients in a bowl or mason jar. Whisk well until combined.
2. Refrigerate for at least 30 minutes, whisking occasionally until thickened to a pudding consistency.
3. Enjoy plain or topped with fresh fruit, coconut flakes, nuts, or granola.

Nutrition Facts:
Calories: 140
Fat: 9g
Carbs: 12g
Protein: 5g

Avocado Chocolate Mousse


– 1 ripe avocado
– 1/4 cup cocoa powder
– 1/4 cup milk or yogurt
– 3 tbsp sweetener
– 1 tsp vanilla


1. Scoop avocado flesh into blender. Add remaining ingredients.
2. Blend until smooth and creamy.
3. Chill in freezer 20-30 minutes until mousse thickens.
4. Enjoy topped with berries, coconut, or dark chocolate shavings.

Nutrition Facts:
Calories: 180
Fat: 12g
Carbs: 21g
Protein: 3g

PB2 Banana Pudding


– 1 banana
– 2 tbsp PB2 powdered peanut butter
– 1/2 cup yogurt
– 1/4 cup milk
– 1/4 tsp vanilla
– Pinch of cinnamon


1. In a blender, combine banana, PB2, yogurt, milk, vanilla and cinnamon. Blend until smooth.
2. Transfer to a bowl and chill for 30 minutes.
3. Enjoy topped with granola or banana slices.

Nutrition Facts:
Calories: 185
Fat: 5g
Carbs: 32g
Protein: 8g


JELL-O Pudding cups can be enjoyed as part of a healthy diet when consumed in moderation and balanced with nutritious foods. Controlling portion sizes and choosing lower calorie options like snack sizes or sugar free can help keep calories in check. Making homemade pudding opens even more possibilities for enhancing nutrition and reducing calories. Use the strategies in this article to satisfy your pudding cravings without overloading on calories or sugar.

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