Fat-free pudding can be a great snack or desert option for staving off cravings while adhering to a healthy, calorie-restricted diet. A serving of fat-free pudding contains few calories and can be good source of calcium. The nutritional facts for fat-free pudding are different for pudding snacks, cook-and-serve pudding, and instant pudding.
Calories
A single serving (one snack cup) of a fat-free pudding snack can contain 80 to 100 calories, depending on the flavor and the brand. A single serving (1/4 cup) of fat-free instant pudding or cook and serve pudding can equal 80 calories or greater, depending on the flavor and the type of milk used. Pudding prepared with skim milk should contain fewer calories than pudding prepared with whole milk.
Carbohydrates and Protein
Fat-free pudding snacks contain about 20 to 22 g of carbohydrates a serving, equal to about 7 percent of the recommended daily values of carbs, based on a 2,000 calorie diet. Instant or cook-and-serve pudding, unprepared, contains about 6 g of carbs or 12 g when cooked with skim milk. Fat-free pudding contains about 2 to 4 g of protein, equal to about 4 to 8 percent of DV.
Sugars
The 2005 Dietary Guidelines for Americans recommends a maximum of 8 tsp of sugar a day, based on a 2,000 calorie diet. Fat-free pudding contains a significant amount of sugar --- approximately half the amount of the daily recommended intake. Sugar-free, fat-free instant pudding or cook-and-serve pudding contains a much smaller concentration of sugar, at about 6 g in total.
Nutrients
Fat-free pudding is not a reliable source of vitamin A, vitamin C, iron or folic acid, with servings containing 5 percent or less of these vitamins and minerals. Fat-free pudding can provide up to one-sixth of your daily recommended intake of calcium and vitamin D.
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