You may be curious whether black pudding can be added to your meal plan.
This tasty savoury sausage is loaded with protein, iron, zinc and vitamin B12 – all nutrients that support a keto lifestyle.
But wait! Is Black Pudding Keto?
Yes. Traditional black pudding contains 6-10g net carbs per 100g, making it keto-friendly in moderation.
Let’s talk about Black Pudding and Keto…
What is Black Pudding?
Black pudding is a blood sausage that enjoys celebrity status in the UK and Ireland. In the US, you’ll find it called “blood sausage” at specialty butchers.
Same delicious thing, different name.
This savoury treat is made by blending pork blood with fillers like oatmeal, suet or barley. It’s then seasoned with spices such as pepper, nutmeg and allspice.
The spiced blood mixture gets stuffed into casings (traditionally pig intestines) and boiled or fried to cook through.
Black pudding is a staple of the full English breakfast. But it also works brilliantly in stews, casseroles and salads. It has a distinctively rich, meaty flavour with serious umami kick.
Black Pudding Nutrition: Why It’s a Keto Powerhouse
The combination of pork blood, fat, and oatmeal makes black pudding remarkably nutrient-dense. Here’s the full nutritional breakdown per 100g:
Black Pudding Macronutrients
Calories:
319
Protein:
14g
Fat:
26g
Total Carbs:
7g
Fiber:
1g
Net Carbs:
6 g net carbs
Black Pudding Micronutrients
Nutrient
Amount
% Daily Value
Iron
6mg
33%
Zinc
1.3mg
12%
Vitamin B12
1mcg
42%
Sodium
200-400mg
9-17%
With only 6g net carbs per 100g serving, black pudding fits comfortably into a strict keto diet. The 14g of protein makes it one of the more protein-dense traditional British foods.
For keto dieters, this matters because protein supports muscle preservation during weight loss and increases satiety. The 26g of fat helps keep you full for hours. Combined with the protein, a 50-75g serving at breakfast (based on a 20-50g daily keto carb limit) can carry you through to lunch without snacking.
Black pudding also delivers iron, zinc and vitamin B12 – nutrients that support energy levels and are sometimes harder to get on restrictive diets.
Related: Top High-Fat Keto Foods
Is Black Pudding Healthy?
Yes. Beyond keto benefits, black pudding offers genuine nutritional value for the general population.
Health Benefits of Black Pudding
- High in Iron (33% DV per 100g): The pork blood in black pudding makes it one of the best dietary sources of heme iron. This supports energy levels, prevents anaemia, and helps transport oxygen around your body. Women and anyone with low iron levels may particularly benefit.
- Excellent Vitamin B12 (42% DV per 100g): B12 is essential for nerve function, energy metabolism, and red blood cell formation. It’s primarily found in animal products, making black pudding a good source for meat-eaters.
- Good Source of Zinc (12% DV per 100g): Zinc supports immune function, wound healing, and protein synthesis. Many people don’t get enough zinc, so black pudding helps fill that gap.
- Complete Protein: The 14g of protein per 100g contains all essential amino acids your body needs for muscle repair and maintenance.
Health Cautions
- Processed meat: Black pudding is a processed meat product. The World Health Organization classifies processed meats as Group 1 carcinogens. Moderate consumption is sensible.
- High in saturated fat: The 26g of fat is mostly saturated. If you have cardiovascular concerns, discuss with your doctor.
- Sodium content: At 200-400mg sodium per 100g, black pudding contributes to your daily salt intake. Factor this in if you’re monitoring sodium.
- Bottom line: Black pudding is nutritious in moderation. It’s not a superfood, but it’s a genuine source of iron, B12, and protein that beats most ultra-processed breakfast alternatives.
Is Black Pudding Keto-Friendly?
Yes, black pudding is keto-friendly. But there are a few things to watch.
The 26g fat per serving promotes feelings of fullness, which helps you stick to your keto diet without feeling deprived. The fibre content supports digestive health too.
However, those carbs do add up if you’re not paying attention. A 100g serving is smaller than you might think, and it’s easy to accidentally double your portion.
Keto tips for black pudding:
- Weigh your portions rather than eyeballing
- Check labels for carb content (varies massively by brand)On stricter keto days (20g limit), keep servings to 50g
- Pair with eggs and low-carb veg rather than toast or beans
If you’re trying to lose weight on keto, black pudding adds flavour and variety without derailing progress – as long as you account for the calories.
Is Black Pudding Good for Weight Loss?
Black pudding can support weight loss as part of a controlled diet, thanks to its high protein and fat content that keeps you full.
Why Black Pudding Helps With Weight Loss
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High Satiety: That 14g protein and 26g fat per 100g creates strong feelings of fullness. You’ll eat less throughout the day without feeling deprived.
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Protein Preserves Muscle: When you’re losing weight, adequate protein intake helps preserve muscle mass. More muscle means a higher metabolism.
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Low Carb Fits Keto: At 6g net carbs, black pudding slots easily into low-carb and keto diets. Research consistently shows these approaches work well for weight loss.
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Breakfast Anchor: Starting your day with protein and fat (rather than toast or cereal) stabilises energy and reduces mid-morning cravings.
Weight Loss Cautions
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Calorie dense: 319 calories per 100g adds up quickly. Weigh your portions rather than eyeballing.
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Not a magic food: Black pudding supports weight loss within a calorie deficit. It doesn’t cause weight loss on its own.
Best approach: Use 50-75g of black pudding as your breakfast protein alongside eggs and vegetables (based on a 20-50g daily keto carb limit). That’s roughly 160-240 calories and 3-5g net carbs for a filling start to the day.
How Black Pudding Affects Blood Sugar on Keto
The good news is that black pudding has a low glycemic index, which won’t lead to big blood sugar spikes. This is due to its high protein and fat content, which slows carb absorption.
However, black pudding does contain some carbohydrates that could add up quickly. A 100g serving provides around 7g of total carbs, which must be limited to stay in ketosis.
Black Pudding is a dense food; those calories and carbs can add up quickly. 100g of Black Pudding really isn’t that much.
The bottom line is black pudding can be part of a keto diet in moderation. But be mindful of portions and opt for healthier fats, such as olive oil and avocadoes, whenever possible. Limit intake if you have blood sugar or cardiac concerns. As with any food, consider both benefits and drawbacks.
Warning: Carb Count Varies Massively by Brand
When adding black pudding to a keto diet, read labels carefully. Carb content fluctuates substantially between brands.
Some brands contain over 25g carbs per 100g! That would kick you straight out of ketosis.
Traditional black pudding recipes contain some carbs from oatmeal or barley fillers. But commercial products vary wildly:
- Mass-market supermarket versions: Often 15-20g+ net carbs per 100g
- Quality artisanal varieties: As little as 5g per 100g
- Gluten-free options: Often lower carb as they use almond flour or other alternatives, but always check labels (gluten-free doesn’t automatically mean low-carb)
Seek out brands with lower carb counts and simpler, whole food ingredients. You may find speciality keto-friendly black pudding made with almond flour or other low-carb fillers.
Chat with your local butcher about what goes into their black pudding. Many will make custom formulations if you ask.
Best Low-Carb Black Pudding Brands (UK)
Not all black pudding is equal. Carb content ranges from 5g to 25g+ depending on brand.
Lower Carb Options (5-10g per 100g)
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Bury Black Pudding (Traditional): ~6g carbs – the gold standard
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Clonakilty (Irish): ~7g carbs – widely available in UK supermarkets
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Stornoway (Scottish PGI): ~8g carbs – consistently reliable brand
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Local butcher artisan varieties: Often 5-8g – ask for ingredients
Note: PGI (Protected Geographical Indication) guarantees origin and traditional methods, not carb content. Always check labels.
Higher Carb Brands to Avoid (15g+)
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Most supermarket own-brand sliced black pudding
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Pre-cooked microwave varieties
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Any brand with “oatmeal” or “barley” as first ingredient
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“Formed” or “reformed” black pudding
What to Check on Labels
Good signs: Blood as first ingredient, under 10g carbs per 100g, short ingredient list, “gluten-free”
Warning signs: Oatmeal or barley listed first, over 15g carbs, long list of additives
Black Pudding vs White Pudding: Keto Comparison
Alongside black pudding, white pudding is another traditional British and Irish sausage worth knowing about.
Feature
Black Pudding
White Pudding
Main Ingredient
Pork blood & oatmeal
Pork fat & oatmeal
Colour
Dark brown/black
Pale cream
Net Carbs per 100g
6-10g
10-15g
Protein per 100g
14g
10g
Fat per 100g
26g
20g
Keto-Friendly?
Yes (moderate)
Caution (higher carb)
White pudding consists of pork meat, fat, oatmeal, and seasonings – but omits the blood, giving it that pale colour.
Nutritionally, white pudding is similar to black pudding but tends to be slightly higher in carbohydrates. A 100g serving typically provides around 15g total carbs and 5g fibre, giving a net carb count of 10g.
Verdict: Black pudding is the better choice for keto. Lower carbs, higher protein. White pudding works occasionally but watch your portions carefully.
International Blood Sausage on Keto: Morcilla, Boudin Noir & Blutwurst
Black pudding goes by different names around the world. Here’s how each variety fits into a keto diet.
Morcilla (Spanish Blood Sausage)
¿La morcilla es keto? Depende del tipo.
Spanish morcilla comes in several regional varieties with very different carb counts:
Type
Carbs (approx)
Keto-Friendly?
Morcilla de Burgos (rice)
15-25g
No – too high
Morcilla de Cebolla (onion)
8-12g
Yes – moderate
Morcilla de León (no rice)
5-10g
Yes – best option
Keto tip: Avoid morcilla made with rice (arroz). Look for varieties made with onion (cebolla) or blood and fat only.
Boudin Noir (French Blood Sausage)
French boudin noir typically contains less filler than British black pudding, often making it more keto-friendly at 5-8g carbs per 100g.
Watch out for boudin aux pommes (with apple) which is higher carb.
Blutwurst (German Blood Sausage)
German Blutwurst varies by region. Thüringer Rotwurst tends to be lower carb (5-8g). Avoid varieties containing Semmel (bread) or Grütze (groats).
Blood Sausage (US/American)
Americans searching for “blood sausage keto” should know:
Cajun boudin (Louisiana): Usually contains rice. Typically 15-20g carbs. Not keto-friendly.
European-style from speciality butchers: Usually similar to British black pudding. Check labels.
Best US option: Imported British black pudding or German blutwurst from speciality food stores like Whole Foods or European delis.
Delicious Ways to Enjoy Black Pudding on Keto
Looking for keto-friendly recipes that showcase black pudding? Get ready for some mouthwatering meal inspiration while keeping your carb intake low!
Black Pudding Breakfast
Start your day with a proper low-carb fry up! Pan-fry 50-75g of black pudding alongside eggs (any style) for a protein-packed breakfast.Add bacon for a “dirty keto” approach. Skip the toast and beans, add some sautéed mushrooms and tomatoes instead.
Black Pudding Salad
Slice and pan-fry black pudding until crispy, then scatter over a fresh salad of leafy greens, avocado, cucumber and cherry tomatoes.Drizzle with olive oil and balsamic for a satisfying keto lunch.
Cauliflower Mash with Black Pudding
Enjoy comforting cauliflower mash topped with pan-fried black pudding slices.Boil cauliflower until tender, then mash with butter, cream and salt for a delicious low-carb alternative to mashed potato.
Black Pudding Cabbage Stir Fry
Whip up a quick keto dinner by stir-frying shredded cabbage with black pudding slices, garlic and ginger. Serve alongside steamed broccoli or green beans.
Black Pudding and Cheese Omelette
Make an omelette with crumbled black pudding and shredded cheese for a satisfying any-time keto meal.Get creative! Black pudding pairs nicely with eggs, cheese, leafy greens and most keto-approved vegetables.
Finally On… Is Black Pudding Keto?
Indulging in black pudding while following a ketogenic diet requires a little bit of forward-thinking and label-checking.
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This classic UK blood sausage boasts a stellar nutrient profile. It provides protein, essential vitamins and minerals, plus healthy fats to promote satiety.
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However, black pudding contains some carbohydrates that could accumulate quickly.
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Also, some brands have LOADS of added carbs that you need to avoid.
The bottom line: Black pudding absolutely works on keto. It’s diabetic-friendly, supports weight loss, and makes breakfast far more interesting than another plain omelette.
Just remember to:
- Check nutrition labels before buying
- Choose artisan or gluten-free varieties when possible
- Weigh your portions (50-75g is plenty for a 20-50g daily carb limit)
- Ask your butcher about ingredients
- Avoid pre-cooked, reformed, and budget supermarket versions
That way you can enjoy black pudding as part of a well-formulated keto lifestyle without worrying about getting kicked out of ketosis.
SUZIE WALKER
Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
Read more about Suzie Walker
Is black pudding keto-friendly?
Yes. Traditional black pudding contains 6-10g net carbs per 100g. Choose artisan varieties and avoid brands with high oatmeal content to keep carbs lower.
Is black pudding safe for diabetics?
Yes, in moderation. Black pudding has a low glycemic index because its high protein and fat content slows carb absorption. This prevents blood sugar spikes. Always consult your doctor and monitor your individual response.
Is black pudding good for weight loss?
Black pudding can support weight loss as part of a calorie-controlled diet. Its 14g protein and 26g fat per 100g promotes fullness, reducing overall food intake. At 319 calories per 100g, portions must be controlled.
Is black pudding healthy?
Yes, in moderation. Black pudding provides 33% of your daily iron, 42% of vitamin B12, and 12% of zinc per 100g. It’s a genuine source of nutrition, though as a processed meat it should be eaten in moderation rather than daily.
How many carbs are in black pudding?
Typical black pudding contains 6-10g net carbs per 100g. This varies significantly by brand. Some supermarket versions contain 20g+ carbs from added oatmeal. Always check the nutrition label.
What is black pudding made of?
Black pudding is a blood sausage made from pork blood, pork fat, oatmeal or barley, and seasonings like pepper, nutmeg and allspice. Americans may know it as “blood sausage.”
Is morcilla keto?
It depends on the type. Morcilla de Burgos (rice-based) is NOT keto at 15-25g carbs. Morcilla de cebolla (onion-based) and morcilla de León are better at 5-12g carbs. Avoid any morcilla made with rice.
Can you eat black pudding on a carnivore diet?
Traditional black pudding contains oatmeal or barley, which strict carnivore dieters avoid. Look for grain-free blood sausage from specialty butchers, or ask for custom formulations without plant fillers.
How much black pudding can I eat per day on keto?
For strict keto (20g carbs/day): 50-75g serving. For standard keto (50g carbs/day): up to 100g. Don’t eat black pudding every day – rotate with other protein sources for nutritional variety.
