Is Black Pudding (Blood Sausage) Keto? Carbs, Diabetes & Nutrition

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.

The combination of pork blood, fat, and oatmeal makes black pudding remarkably nutrient-dense. Here's the full nutritional breakdown per 100g:

Related:  Top High-Fat Keto Foods

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.

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.

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

• 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.

• Protein Preserves Muscle: When you're losing weight, adequate protein intake helps preserve muscle mass. More muscle means a higher metabolism.

• 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.

• Breakfast Anchor: Starting your day with protein and fat (rather than toast or cereal) stabilises energy and reduces mid-morning cravings.

Weight Loss Cautions

• Calorie dense: 319 calories per 100g adds up quickly. Weigh your portions rather than eyeballing.

• 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.

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.

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.

Not all black pudding is equal. Carb content ranges from 5g to 25g+ depending on brand.

Lower Carb Options (5-10g per 100g)

• Bury Black Pudding (Traditional): ~6g carbs - the gold standard

• Clonakilty (Irish): ~7g carbs - widely available in UK supermarkets

• Stornoway (Scottish PGI): ~8g carbs - consistently reliable brand

• 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+)

• Most supermarket own-brand sliced black pudding

• Pre-cooked microwave varieties

• Any brand with "oatmeal" or "barley" as first ingredient

• "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

Alongside black pudding, white pudding is another traditional British and Irish sausage worth knowing about.

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.

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:

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.

Looking for keto-friendly recipes that showcase black pudding? Get ready for some mouthwatering meal inspiration while keeping your carb intake low!

Indulging in black pudding while following a ketogenic diet requires a little bit of forward-thinking and label-checking.

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.