Puddings, chocolate, dry mix, regular, prepared with 2% milk
Whole food · Sweets
Photo: Wikipedia
This is the classic, comforting chocolate pudding made from a dry mix and 2% milk, transforming into a smooth, creamy dessert with a nostalgic, sweet chocolate flavor. Its texture is typically soft, spoonable, and slightly glossy, offering a satisfying mouthfeel. Nutritionally, it's a moderate source of carbohydrates and sugar, with a small amount of protein from the milk.
Calorie split: 12% protein · 71% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, sweet chocolate flavor and smooth, creamy texture that evokes childhood memories. It's also valued for its versatility as a simple standalone dessert or a component in more elaborate dishes.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sugar content, which can cause blood-sugar spikes, making it less suitable for those managing diabetes or watching sugar intake. To counteract this, enjoy a smaller portion and pair it with a source of protein or healthy fat, like a handful of nuts or a dollop of Greek yogurt, to slow sugar absorption.
Key benefits
- Quick and easy to prepare at home
- Provides a small amount of calcium from milk
- Offers a comforting, nostalgic treat
- Can be a base for various dessert creations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially sold dry pudding mix in the U.S. was introduced by My-T-Fine in 1918, but it required cooking; the instant version that sets without heat came later in 1952.
Full nutrition (USDA data · scales with serving)
| Water | 73.9 g |
| Energy | 111 kcal |
| Energy | 463 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 2.1 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 19.8 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 11.8 g |
| Calcium, Ca | 112 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 94.0 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 102 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 2.7 ug |
| Fluoride, F | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.14 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 12.9 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 163 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 2.0 mg |
| Theobromine | 63.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.15 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.58 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.32 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.60 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.56 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.07 g |
| Cholesterol | 7.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 0.00 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.09 g |
| Isoleucine | 0.16 g |
| Leucine | 0.28 g |
| Lysine | 0.20 g |
| Methionine | 0.07 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.13 g |
| Valine | 0.19 g |
| Arginine | 0.09 g |
| Histidine | 0.06 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.26 g |
| Glutamic acid | 0.67 g |
| Glycine | 0.05 g |
| Proline | 0.32 g |
| Serine | 0.17 g |
| Hydroxyproline | 0.00 g |
FAQ
Can I use a milk other than 2%?
Yes, you can use whole milk for a richer, creamier texture, or skim milk for a lighter version. Plant-based milks like almond or oat can work, but check the mix instructions as setting time and texture may vary.
How long does prepared pudding last in the fridge?
When stored in an airtight container, it typically keeps well for 3-4 days. The texture may thicken slightly upon refrigeration.
Why is my pudding lumpy?
Lumps often form if the dry mix isn't fully whisked into the cold milk before heating, or if the mixture isn't stirred constantly while cooking. Using a fine-mesh sieve on the dry mix before combining can help.
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 · 12% calories from protein · 0.8 g fiber · 11.8 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: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.