Puddings, chocolate, ready-to-eat, fat free
Whole food · Sweets
Photo: Wikipedia
This is a light, wobbly, ready-to-eat chocolate pudding made without any fat, offering a smooth, creamy texture that's surprisingly airy. It delivers a sweet, straightforward cocoa flavor without the richness of traditional versions, making it a guilt-free treat. At just 93 calories per 100g, it's a low-calorie, high-carb dessert option for those watching their intake.
Calorie split: 8% protein · 89% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its simple, nostalgic chocolate flavor and smooth, spoonable texture that feels indulgent without the heaviness. It's a quick, portion-controlled dessert that satisfies a sweet tooth, often enjoyed as a light end to a meal or a comforting snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (15.75g/100g) can cause blood-sugar spikes, and the lack of fat may leave some feeling unsatisfied. To counteract this, 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 and increase satiety. Also, be mindful of portion sizes, especially if managing blood sugar levels.
Key benefits
- Very low in calories (93 kcal/100g)
- Virtually fat-free (0.3g fat/100g)
- Good source of quick energy from carbohydrates
- Provides a small amount of protein (1.93g/100g)
- Convenient, ready-to-eat format
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pudding' originally referred to a savory, sausage-like dish in medieval England, and the sweet, creamy dessert we know today only became common in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 76.2 g |
| Energy | 93.0 kcal |
| Energy | 390 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.70 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 15.8 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 54.0 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 154 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 7.0 mg |
| Vitamin B-12 | 0.15 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 | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 2.0 mg |
| Theobromine | 53.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 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 | 1.0 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 fat-free chocolate pudding healthy?
It's low in calories and fat, but it's high in sugar (15.75g per 100g) and low in protein and fiber. It's best enjoyed in moderation as an occasional treat rather than a health food.
Can I use this in baking?
Yes, it can be used as a light filling for cakes, pies, or parfaits. However, its lack of fat means it won't provide the same richness or structure as a traditional pudding in baked goods.
How does it compare to regular chocolate pudding?
It has significantly less fat (0.3g vs. 5-10g per 100g) and fewer calories, but it may taste less rich and creamy. The texture is often lighter and less dense.
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 0.93 kcal/g · 8% calories from protein · 0.3 g fiber · 15.8 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: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.