Pudding, flavors other than chocolate, made from dry mix, sugar free
Common food
Photo: Wikipedia
A light, wobbly dessert made from a powdered mix, offering a smooth, creamy texture without the sugar. Its low-calorie profile and mild, sweet flavor make it a guilt-free treat, perfect for those managing their intake. The nutritional highlight is its impressive protein-to-calorie ratio, providing a satisfying snack without a heavy carb load.
Calorie split: 18% protein · 55% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting texture and the ability to enjoy a sweet treat without compromising dietary goals. Its versatility makes it a base for countless flavor variations, from vanilla to butterscotch, appealing to a wide range of palates.
⚠️ Watch-outs & how to enjoy it better
The artificial sweeteners used can leave a lingering aftertaste for some, and the texture may be less rich than traditional pudding. To counteract this, pair it with a source of healthy fat or protein, like a handful of nuts or a dollop of Greek yogurt, to enhance mouthfeel and satiety.
Key benefits
- Low-calorie, sugar-free dessert option
- Good source of protein per calorie
- Quick and easy to prepare
- Supports portion control
- Versatile for various flavors
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial pudding mix was introduced in the 1940s, but sugar-free versions didn't gain widespread popularity until the 1980s with the rise of artificial sweeteners.
Full nutrition (USDA data · scales with serving)
| Water | 84.1 g |
| Energy | 70.0 kcal |
| Protein | 3.2 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 9.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 0.02 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 149 mg |
| Sodium, Na | 257 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 16.9 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 54.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 0.55 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.44 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 8.0 mg |
Amino acid profile (per 100g)
Estimated from Puddings, banana, dry mix, regular, with added oil — USDA does not publish this profile for Pudding.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.01 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.01 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is sugar-free pudding as healthy as it sounds?
It's a low-calorie, low-sugar option, but it often contains artificial sweeteners and additives. It's a good choice for occasional treats, but whole foods are generally more nutritious.
Can I use this pudding mix in baking?
Yes, it can be used as a thickener or flavoring in baked goods like cakes or cookies, but it may alter the texture and moisture content.
How does the protein content compare to regular pudding?
Sugar-free pudding mixes often have a higher protein content per calorie, making them a better choice for those looking to increase protein intake without extra sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.70 kcal/g · 18% calories from protein · 0.0 g fiber · 4.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.