Jell-O instant pudding is a popular, easy-to-make dessert that comes in a variety of flavors. But many people wonder just how many calories are actually in those little boxes of pre-made pudding mix. In this comprehensive guide, we will provide a detailed breakdown of the calorie count for different Jell-O instant pudding flavors and serving sizes.
An Overview of Jell-O Instant Pudding
Jell-O instant pudding is a type of ready-made pudding that comes in a box containing dry powder. To prepare it, you simply add milk, whisk and chill the mixture for a few minutes to thicken. The convenience of being able to make pudding so quickly from a box has made it a staple dessert in many households.
Jell-O offers two main types of instant pudding – regular and sugar-free. The regular instant pudding comes in popular flavors like chocolate, vanilla, pistachio, butterscotch, lemon, strawberry and more. Each box makes between 4-6 servings of pudding depending on how much milk is added.
The sugar-free version comes in more limited flavor varieties like vanilla, chocolate, pistachio and butterscotch. Sugar substitutes like sucralose are used to sweeten the pudding instead of sugar.
Both the regular and sugar-free pudding mixes use non-fat milk as the liquid base. Thickeners like cornstarch or tapioca are added to the dry mix to give the pudding its signature smooth and creamy texture when prepared.
Now let’s take a detailed look at the calorie count in different Jell-O instant pudding flavors and serving sizes.
Calories in Regular Jell-O Instant Pudding
The calorie content in regular Jell-O instant pudding will vary slightly depending on the specific flavor. But all flavors provide around 100 – 130 calories per serving on average.
Here is a breakdown of the calories per serving for popular Jell-O instant regular pudding flavors:
- Chocolate: 110 calories
- Vanilla: 100 calories
- Pistachio: 100 calories
- Butterscotch: 120 calories
- Lemon: 100 calories
- Strawberry: 110 calories
- Banana Cream: 130 calories
- White Chocolate: 110 calories
As you can see, the calorie range is fairly narrow across the different flavor varieties of regular Jell-O pudding. Vanilla, pistachio and lemon are on the lower end with 100 calories per serving, while flavors like chocolate, banana cream and butterscotch are slightly higher at 110-130 calories.
Calories Per Serving Based on Milk Added
The nutrition information provided on the Jell-O box is based on making the pudding with 2 cups of skim milk. However, you can control the calorie content by adjusting the amount of milk used.
Here is an overview of how the calories change in a 5.1 oz box of Jell-O instant pudding depending on the milk added:
| Milk Added | Servings | Calories Per Serving |
|---|---|---|
| 2 cups (500 ml) | 4 servings | 100-130 calories |
| 3 cups (750 ml) | 6 servings | 60-80 calories |
| 4 cups (1 L) | 8 servings | 40-55 calories |
As shown in the table, adding more milk leads to lower calorie pudding per serving. With 4 cups of milk, you get 8 small servings of pudding with only around 50 calories each. So adding more milk is an easy way to lighten up the calories if desired.
Calories in Sugar-Free Jell-O Instant Pudding
The sugar-free versions of Jell-O instant pudding provide a lower calorie alternative for people looking to cut back on sugar. Here is a look at the calories per serving in popular sugar-free Jell-O pudding flavors:
- Vanilla: 60 calories
- Chocolate: 70 calories
- Pistachio: 70 calories
- Butterscotch: 80 calories
Compared to regular Jell-O pudding with around 100 calories per serving, the sugar-free kind has roughly 50% fewer calories. This is because it is sweetened with non-nutritive sugar substitutes rather than sugar.
However, as with the regular pudding, adding more milk can further reduce the calorie content per serving of sugar-free Jell-O pudding.
Ways to Reduce the Calories in Jell-O Instant Pudding
While Jell-O instant pudding is already relatively low in calories, especially if you opt for sugar-free, there are some easy ways to further lighten it up if you are trying to watch your calorie intake.
Use Fat-Free or Low-Fat Milk
Using skim or 1% milk instead of 2% or whole milk can slightly trim calories and fat. For example, making pudding with 2 cups of 1% milk instead of 2% milk saves around 20 calories total.
Add More Milk
As mentioned above, adding more milk dilutes the pudding and reduces calories per serving. To cut the calories in half, use 4 cups of milk instead of 2 cups to double the servings of pudding.
Use Yogurt
Substituting an equal amount of yogurt for some or all of the milk gives a tangy twist and saves a few calories. Greek yogurt saves the most calories – using 2 cups of Greek yogurt instead of 2 cups milk reduces the calories by around 50 calories total.
Cut Added Sugars
Many people add extra ingredients like chocolate sauce, sprinkles, whipped cream or fruit to jazz up plain instant pudding. Skip the sugary add-ins and opt for a sprinkle of cocoa powder or cinnamon instead to avoid extra calories from added sugars.
Portion Control
Stick to a single serving size around 1/2 cup rather than having multiple helpings to keep calories in check.
Nutrition Summary
In summary, Jell-O instant pudding delivers:
- About 100-130 calories per serving for regular pudding
- 60-80 calories per serving for sugar-free pudding
- Lower calories per serving if you add more milk
- Around 3-5g of protein per serving
- 20-40g of carbs, depending on milk added
- Less than 1-3g of fat
So Jell-O instant pudding can be part of a healthy diet in moderation and is a tasty lower calorie dessert or snack option. Just be mindful of portion sizes and added toppings to keep calories under control.
Converting Dry Mix to Cooked Pudding Measurements
When baking or cooking with instant pudding mix, it’s useful to know how the dry mix converts to measurements of prepared pudding. Here are some approximate guidelines:
- 1 box (3.4 oz) dry pudding mix makes around 2 cups prepared pudding
- 1 tablespoon dry mix = 2 tablespoons prepared pudding
- 3.4 oz dry mix = 1.5 cups prepared pudding
So for example, if a recipe calls for 1/4 cup prepared chocolate pudding, you would use around 2 tablespoons dry mix whisked with milk to yield 1/4 cup pudding.
You can tweak the milk added to reach the desired consistency needed for cooking and baking. Start with less milk and gradually whisk in more as needed.
Frequently Asked Questions
Does pudding need to be refrigerated?
Yes, both dry pudding mix and prepared pudding need to be refrigerated. The prepared pudding will thicken more when chilled for a few hours. Unopened boxes of dry mix can be stored in the pantry, but once opened they should be kept in the fridge and used within a few weeks.
Is pudding gluten free?
Most Jell-O brand instant puddings are gluten free, but always check the label. Some flavors may contain barley malt or wheat-based ingredients, so look for a “gluten free” label to confirm.
Does pudding go bad?
Prepared pudding will generally stay fresh in the fridge for 3-4 days. Look for any signs of mold or an off smell or taste before eating leftovers. Properly stored dry pudding mix lasts several months past any expiration or best by date.
Can you freeze instant pudding?
You can freeze prepared instant pudding for 1-2 months for longer storage. Allow the pudding to chill fully in the fridge before transferring to a freezer-safe container. Thaw overnight in the fridge before serving.
What can I use instead of instant pudding in recipes?
Some substitutes for instant pudding mix in recipes include:
- Custard or pastry cream
- Pureed silken tofu
- Mashed avocado
- Banana puree
- Applesauce or pumpkin puree
- Greek yogurt
- Softened cream cheese
- Chia seeds or arrowroot mixed with milk
Adjust consistency as needed by adding milk or cornstarch.
Conclusion
Jell-O instant pudding delivers a quick, easy and tasty dessert with around 100-130 calories per serving on average for regular pudding made with 2 cups milk. Sugar free versions cut the calories in half. Adding more milk dilutes the pudding to further reduce calorie density. Overall, instant pudding can be part of a healthy diet when enjoyed in moderation and balanced with nutrient-dense foods.