Black pudding is one of those foods like marmite, people either love it or they hate it. For years I didn’t even want to try it, I was put off by some of the ingredients in this, and then one way I did, WOW. I was sold! But is black pudding keto? If not can it be made keto? Read on and we will take you through everything you need to know.
- A Brief Recap on Keto
- What is Black Pudding?
- What is the Nutritional Value of Black Pudding?
- How many Net Carbs are there in Black Pudding?
- So, Is Black Pudding Keto Friendly?
- How to Make Black Pudding Keto Friendly?
- Is it ok to Eat Black Pudding on a Low Carb Diet?
- Black Pudding Keto, Low Carb Serving Suggestions
- Final Thoughts: Is Black Pudding Allowed on Keto?
When I accepted that I was overweight, and for my own health, I needed to lose weight and more importantly, keep that weight off, I was researching for a new ‘diet’. I knew that I needed a WOE, as opposed to another calorie and taste-controlled diet that I would stick to for 6 – 12 weeks, before feeling starved of life.
Anyway, one of the things I was concerned about never getting to eat again was black pudding. I spent ages researching, is black pudding keto? So, to save you time, we have drawn up this guide to take you through everything you need to know about black pudding on the keto diet.
A Brief Recap on Keto
If you have been eating keto for any time you will know the whole focus of a keto diet is to keep your macros to 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs).
This 5% of carbs should not exceed 20 grams for a traditional keto diet. Depending on whether you are doing lazy, dirty, or strict (aka clean) keto, will depend on how and whether you track these macros.
In order to keep your carb content under 20 grams, you need to be conscious of what you are eating and stick to low carbs foods. Whether you are eating lazy, dirty, or strict keto will depend on whether you are concerned with the quality of the foods that you are eating.
These low-carb foods also need to be low on the glycemic index (GI). If they are not low on the GI they may spike your blood sugar and knock you out of ketosis.
If keto is new to you, why not check out our Keto Starters Guide which should take you through everything you need to know.
Now, let’s get into the detail of the nutritional value of black pudding to decide whether they are appropriate for a keto lifestyle.
What is Black Pudding?
In Spain, it’s called ‘morcilla’, in the US it is sometimes called ‘blood pudding’, in France it was called, ‘boudin noir’ (blood sausage), in the UK is it largely called ‘black pudding’. It’s history has been debated over the years, but it is believed to have originated in Scotland.
The word “black” comes from the color of the pigskin used to stuff the casings. The term “pudding,” on the other hand, refers to the consistency of the sausage itself. It should have some body or texture to it so that when cooked, it holds together rather than crumbling and falling apart into pieces.
In essence, black pudding is animal blood, fat, and other fillers, bound in a black casing. Traditionally the meat found within the black pudding was pork. This is still largely true today, but there are some alternatives.
How is Black Pudding Made?
To make it black pudding the blood (usually pigs blood) is mixed with fats and oatmeal, this should form a pudding mixture consistency. After this, the mixture is packed into the casing. This ‘sausage’ is then served boiled, fried, or grilled.
Is Balck Pudding Healthy?
In 2016 Muscle Food declared Black Pudding a ‘Superfood’. Although there is no definition of what a superfood actually contains, it’d safe to say there although there are a number of nutritional benefits to black pudding, it should only be eaten in moderation as part of a healthy diet.
What are the health benefits?
Black pudding is a good source of protein and iron, although these quantities will vary depending on the quality of the product that you are buying.
What is the Nutritional Value of Black Pudding?
In order to answer the question, is black pudding keto? We need to look at the nutritional value.
The nutritional values for original black pudding per 100 grams are;
- Carbs: 3.0 grams.
- Protein: 15.2 grams.
- Fat: 34 grams.
- Sugar: 0 grams.
- Calories: 374cal
Black pudding provides amounts of sodium, potassium, calcium, iron, magnesium, and zinc, all of which are can help on a keto diet. Check out this article on the Keto Flu and how some of these elements can assist.
Black pudding is quite high in protein, this will need to be factored into your daily macros. It also has a high number of grams of fat, which is perfect for a keto diet.
How many Net Carbs are there in Black Pudding?
Net carbs are calculated by deducting the amount of fiber from the total number of carbs. The net carbs have already been calculated in the values above.
An average, single serving of Black Pudding is around 30 grams, so that would equate to 1 gram of net carbs per serving.
As discussed above, if you are eating a traditional keto diet, your primary aim is to stay below 20 grams of carbs in a day, making black pudding keto friendly when purely looking at the carb count.
So, Is Black Pudding Keto Friendly?
We have established that black pudding does not have a high carb count and that it is high in fat, and moderate in protein, but is black pudding keto diet-friendly? A traditional black pudding recipe calls for cereal grains, in order to be able to bind all of the other ingredients together. Obviously, grains are not a keto-friendly food. So if you eat a strict or clean keto diet, then technically, no black pudding is NOT keto-friendly.
However, if you take a more lazy, dirty approach to keto, then black pudding should fit within your macros.
A 30 gram serving of black pudding should not spike your blood sugar in such a way as to knock you out of ketosis. All we would recommend is that when you are buying this in the store that you check out the nutritional label to ensure that you are not buying a really poor quality sausage that is packed with oats and therefore, higher in carbs.
How to Make Black Pudding Keto Friendly?
If you want to try making your own keto black pudding, why not try out this recipe from Lisa Bailey? I personally have never tried making my own, when I ventured into the keto world, I befriended my local butcher.
He finds it hilarious that I go in asking for all of the fatty cuts of meat that everybody else avoids. If you have a local butcher, I would highly recommend going in when it’s quiet and having a chat with them about the keto diet, I have found that mine is really interested, and is very happy to recommend ‘fattier’ cuts of meat and what to do with them.
Over the years we’ve built up a really good relationship and now I put in a standing order for his balck pudding, he replaces the oats with psyllium husk, at my request. This helps bind the ingredients together and it keeps the texture the same as the orginal. He even slices it for me, I just have to pop it into the freezer and take out a couple of slices as I want it.
With the growing popularity of the keto diet, I do not think it will be long before we will be seeing keto black pudding on the shelves in the local stores.
Is it ok to Eat Black Pudding on a Low Carb Diet?
Yes, black pudding can be eaten on a low carb diet.
Here are some of my favourite ways to enjoy black pudding on a keto, low-carb diet.
Black Pudding Keto, Low Carb Serving Suggestions
- black pudding with poached eggs
- black pudding with mozarella and cherry tomatoes
- balck pudding and walnut salad
- black pudding stuffed chicken (this is a real favorite of mine)
- traditional British ‘fry-up’ breakfast
There are hunders of amazing recipes out there, there with a few tweaks can be made keto friendly. Have a look and see what you can find.
Do you have a favourite low carb, keto way to eat black pudding, or have you tried making you own? Let us know in the comments below. ???
Final Thoughts: Is Black Pudding Allowed on Keto?
If you a living a clean/strict keto life, black pudding is probably not for you. However, if you are less strict, of even eating a low carb diet, black pudding can definitley fit within your macros with it’s low carb count, high-fat and moderate protein. It is a versitile food that can go from simple to gourmet in seconds!