How many calories in a sugar-free Jello pudding?

Sugar-free Jello pudding is a popular low-calorie dessert option. But exactly how many calories are in a serving of sugar-free Jello pudding? Here’s a quick overview of the calorie count for different flavors and serving sizes of Jello sugar-free pudding.

Calories in Sugar-Free Jello Pudding

The number of calories in Jello sugar-free pudding depends on the flavor and serving size. Here’s a breakdown:

Flavor Calories per 4 oz serving Calories per 6 oz serving
Chocolate 100 150
Vanilla 90 135
Pistachio 100 150
Butterscotch 90 135
Lemon 80 120
Cheesecake 100 150
Banana Cream 100 150
Coconut Cream 110 165

As you can see, calories range from 80-110 per 4 oz serving, depending on flavor. Chocolate, pistachio, cheesecake and banana cream tend to be higher in calories, while lemon is the lowest.

Comparing Calories to Regular Jello Pudding

To put the calorie counts into perspective, let’s compare sugar-free Jello pudding to regular Jello pudding made with 2% milk:

Flavor Sugar-Free (4 oz) Regular (4 oz)
Chocolate 100 calories 170 calories
Vanilla 90 calories 160 calories
Pistachio 100 calories 170 calories
Lemon 80 calories 150 calories

As shown, the sugar-free versions have significantly fewer calories per serving compared to regular Jello pudding made with milk. Sugar-free pudding has roughly 70 fewer calories per 4 oz serving.

Calories from Fat in Sugar-Free Jello Pudding

In addition to total calories, it’s useful to know how many calories come specifically from fat in sugar-free Jello pudding:

Flavor Total Fat Calories from Fat
Chocolate 5g 45 calories
Vanilla 5g 45 calories
Pistachio 5g 45 calories
Butterscotch 5g 45 calories
Lemon 0g 0 calories

Most sugar-free pudding flavors have 5g of fat and 45 calories from fat per serving. The exception is lemon, which is fat-free.

Sugar Alcohol and Carb Content

Sugar-free Jello pudding gets its sweetness from sugar alcohols like maltitol and hydrogenated starch hydrolysates. Here’s the sugar alcohol content per 4 oz serving:

Flavor Total Carbs Sugar Alcohols Net Carbs
Chocolate 15g 10g 5g
Vanilla 13g 8g 5g
Pistachio 15g 10g 5g
Butterscotch 13g 8g 5g
Lemon 11g 6g 5g

After subtracting sugar alcohols, net carbs per serving range from 5-6g. This makes sugar-free pudding a good low-carb dessert choice for ketogenic and diabetic diets.

Ingredients in Sugar-Free Jello Pudding

Sugar-free Jello pudding is made with the following main ingredients:

  • Water
  • Modified food starch
  • Sugar alcohols (maltitol, hydrogenated starch hydrolysates)
  • Natural and artificial flavors
  • Less than 2% of: salt, potassium sorbate, baking soda, soy lecithin, carrageenan, artificial color
  • Vitamins and minerals: calcium phosphate, vitamin A palmitate, vitamin D3

The specific ingredients vary slightly by flavor. When purchasing, be sure to check the nutrition label for accurate nutritional information.

Benefits of Eating Sugar-Free Jello Pudding

Some benefits of choosing sugar-free pudding include:

  • Fewer calories and carbs – Sugar-free pudding has roughly 70 fewer calories and 8-10 fewer net carbs than regular pudding.
  • Lower sugar impact – Sugar alcohols like maltitol have a lower glycemic impact compared to sugar.
  • Provides calcium – Each serving provides 10% DV for calcium, an important mineral for bone health.
  • Adds variety for low-carb diets – The dessert can fit into low-carb, keto and diabetic eating plans.
  • Long shelf life – Properly stored, it can last over a week past the “best by” date.
  • Easy, quick dessert – Just mix with cold milk and chill until set.

For those monitoring calories, carbs or blood sugar levels, sugar-free pudding can be a tasty way to satisfy your sweet tooth without too big of an impact.

Downsides of Sugar-Free Jello Pudding

Some drawbacks to keep in mind with sugar-free pudding include:

  • Contains artificial sweeteners – Maltitol has known laxative effects when eaten in large amounts.
  • Higher in fat – Regular pudding made with skim milk is almost fat-free.
  • Not whole food – Made with refined starch, gums and artificial flavors rather than whole ingredients.
  • Less protein – Compared to Greek yogurt or cottage cheese, it’s not a high protein option.
  • Contains food additives – Includes ingredients like modified food starch, carrageenan and artificial colors.

Those looking to avoid artificial sweeteners, fat, and food additives may want to opt for a more natural dessert. But in moderation, sugar-free pudding can be part of a healthy diet for some people.

Tips for Enjoying Sugar-Free Jello Pudding

Here are some tips to enjoy sugar-free pudding as part of a healthy lifestyle:

  • Use it to top fresh fruit – Top strawberries, bananas or baked apples for added flavor.
  • Mix in nut butter – Try swirling in peanut butter or almond butter for a protein boost.
  • Use fat-free dairy – Mix with fat-free milk or yogurt to reduce calories and fat.
  • Portion control – Stick to single servings of 4-6 oz rather than eating straight from the container.
  • Read labels – Be sure to verify carb counts, as they can vary between sugar-free flavors.
  • Avoid overeating – The sweet taste can lead to consuming more calories than intended.
  • Store properly – Keep refrigerated and tightly sealed to maintain quality.

Enjoyed sensibly alongside a balanced diet and active lifestyle, sugar-free pudding can be included as an occasional lighter dessert choice.


Sugar-free Jello pudding provides a sweet treat with fewer calories and carbs compared to regular pudding. Per 4 oz serving, calories range from 80-110, with 45 of those calories typically coming from fat. After subtracting sugar alcohols, net carbs are approximately 5g per serving. While not a natural whole food, sugar-free pudding can fit into a healthy diet in moderation, especially for those limiting sugars, carbs, and calories. Just be mindful of portion sizes and enjoy it alongside other nutritious foods.

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