Puddings, chocolate flavor, low calorie, instant, dry mix
Whole food · Sweets
Photo: Wikipedia
Instant chocolate pudding mix is a shelf-stable powder that transforms into a thick, creamy dessert with a rich, cocoa-forward flavor when mixed with milk. Its texture is smooth and velvety, often reminiscent of a classic, comforting treat. Nutritionally, it is a high-carbohydrate, low-fat option that provides a significant energy boost, primarily from starches.
Calorie split: 6% protein · 88% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting taste and the sheer convenience of making a creamy dessert in minutes. It's a versatile base that can be enjoyed plain or dressed up with toppings like whipped cream or fruit.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (78.2g per 100g) can cause blood sugar spikes, which is a concern for individuals managing diabetes or insulin resistance. To counteract this, pair a smaller portion with a source of protein (like Greek yogurt) or healthy fat (like nuts) to slow digestion and stabilize blood sugar. Also, be mindful of the added sugar, even if low for a pudding, and choose unsweetened varieties if available.
Key benefits
- Provides a quick, convenient source of energy.
- Low in fat, making it a lighter dessert option.
- Contains some dietary fiber from added ingredients.
- Shelf-stable and easy to prepare with minimal equipment.
- Offers a consistent, familiar chocolate flavor.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant pudding mixes were popularized in the mid-20th century by brands like Jell-O, which used a modified cornstarch that thickened instantly without cooking, revolutionizing home dessert preparation.
Full nutrition (USDA data · scales with serving)
| Water | 4.2 g |
| Energy | 356 kcal |
| Energy | 1488 kj |
| Protein | 5.3 g |
| Total lipid (fat) | 2.4 g |
| Ash | 9.9 g |
| Carbohydrate, by difference | 78.2 g |
| Fiber, total dietary | 6.1 g |
| Total Sugars | 0.70 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 89.0 mg |
| Phosphorus, P | 1660 mg |
| Potassium, K | 1279 mg |
| Sodium, Na | 2838 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.84 mg |
| Manganese, Mn | 0.70 mg |
| Selenium, Se | 3.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.06 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 3.3 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 14.0 mg |
| Theobromine | 473 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.98 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.46 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.00 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Puddings, rice, dry mix, prepared with 2% milk — USDA does not publish this profile for Puddings.
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.27 g |
| Lysine | 0.22 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.14 g |
| Valine | 0.19 g |
| Arginine | 0.10 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.06 g |
| Proline | 0.27 g |
| Serine | 0.15 g |
FAQ
Is instant chocolate pudding mix gluten-free?
Most instant pudding mixes are gluten-free, but you must check the label for any added ingredients or cross-contamination warnings, especially if you have celiac disease.
Can I use plant-based milk to make it?
Yes, you can use almond, soy, or oat milk, but the texture may be slightly less thick. Using a milk with higher fat content, like coconut milk, can improve creaminess.
How long does prepared pudding last in the fridge?
Prepared pudding should be consumed within 3-4 days when stored in an airtight container in the refrigerator.
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 3.56 kcal/g · 6% calories from protein · 6.1 g fiber · 0.7 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: 2.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.