Puddings, chocolate, dry mix, instant, prepared with whole milk
Whole food · Sweets
Photo: Wikipedia
This is the classic, nostalgic instant chocolate pudding, a smooth, creamy custard-like dessert made by whisking a dry mix with whole milk. It has a rich, cocoa-forward flavor and a velvety, spoonable texture that sets into a soft, wobbly gel. Nutritionally, it provides a moderate calorie boost with a good balance of carbohydrates and a small amount of protein from the milk.
Calorie split: 11% protein · 65% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic chocolate flavor and the satisfying, creamy texture that feels like a treat. It's a versatile dessert that can be enjoyed on its own, with toppings, or as a base for more elaborate creations like trifles.
⚠️ Watch-outs & how to enjoy it better
The instant mix can contain added sugars and sodium, which may be a concern for those monitoring blood sugar or blood pressure. To counteract this, consider portion control, pairing it with a source of protein or healthy fat (like nuts or a dollop of Greek yogurt), or choosing a sugar-free version if available.
Key benefits
- Quick and easy to prepare in under 5 minutes.
- Provides a source of calcium and protein from the whole milk base.
- Offers a comforting, familiar dessert option for all ages.
- Can be used as a versatile component in other desserts.
- Low in fiber, making it gentle on the digestive system for some.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant pudding mix was popularized in the United States in the 1950s, with Jell-O being a major brand, and it was often marketed as a 'quick and easy' dessert for busy homemakers.
Full nutrition (USDA data · scales with serving)
| Water | 73.6 g |
| Energy | 111 kcal |
| Energy | 464 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 18.8 g |
| Fiber, total dietary | 1.0 g |
| Calcium, Ca | 102 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 284 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 1.7 ug |
| Fluoride, F | 22.0 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.30 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 24.0 ug |
| Vitamin A, IU | 120 iu |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 2.0 mg |
| Theobromine | 62.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.29 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.85 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.05 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 | 11.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.28 g |
| Lysine | 0.23 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.14 g |
| Valine | 0.20 g |
| Arginine | 0.12 g |
| Histidine | 0.08 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.60 g |
| Glycine | 0.07 g |
| Proline | 0.27 g |
| Serine | 0.16 g |
FAQ
How does instant chocolate pudding differ from cooked pudding?
Instant pudding sets with a starch-based thickener (like cornstarch) and doesn't require cooking, while cooked pudding is made with eggs and requires heating to thicken, resulting in a richer, more custard-like texture.
Can I use a milk alternative for instant pudding?
Yes, you can use plant-based milks like almond, soy, or oat milk, but the texture may be slightly less creamy and the setting time might vary. Some mixes are specifically designed for dairy-free use.
Is instant chocolate pudding a good source of protein?
It provides a modest amount of protein (about 3.1g per 100g) primarily from the milk used to prepare it, but it's not a high-protein food. For a protein boost, consider adding toppings like nuts, seeds, or a scoop of protein powder.
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 1.11 kcal/g · 11% calories from protein · 1.0 g fiber · 0.0 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: 1.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.