Pudding mix calories come to 94 for 1/4 package (25 g) of dry vanilla instant mix and 377 per 100 g. Almost all of that is sugar: 99% of the calories come from carbs, and the carbs and sugars rows match at 92.9 g per 100 g. Sodium is the surprise, at 350 mg per quarter package.
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Nutrition facts
Vanilla instant, dry mix · per 25 g
Calories
94 kcal
Protein
0 g
Carbohydrate
23 g
Fat
0.1 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
350 mg
Potassium
3 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pudding mix: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1/4 package (25 g)
94
0 g
23.2 g
0.2 g
350 mg
5%
Full package (99 g)
373
0 g
92 g
0.6 g
1,386 mg
19%
Prepared, 1 cup (260 g)
294
8.2 g
52.8 g
5.5 g
941 mg
15%
100 g
377
0 g
92.9 g
0.6 g
1,400 mg
19%
3 × 1/4 package (25 g)
283
0 g
1,050 mg
5 × 1/4 package (25 g)
471
0 g
1,750 mg
A quarter package is 94 calories, a prepared cup is 294
The label serving is 1/4 package (25 g) of dry powder, which works out to 94 calories. Nobody eats the powder, though. Once the mix is made up with milk, USDA lists 1 cup (260 g) of prepared pudding at 294 calories, about 15% of a daily value. That is the number most people should log.
The jump comes from the liquid, not the mix. The prepared cup gains 8.2 g of protein and 5.5 g of fat that the dry powder simply does not have, since the powder itself carries 0 g of protein and only 0.2 g of fat per quarter package.
Scaling the dry mix is straightforward. Two quarter packages (50 g) come to 189 calories, three (75 g) to 283, and the full package (99 g) to 373. If you make the whole box and split it, how big each bowl is decides your total far more than which flavor you bought.
Nearly every calorie is sugar
The calorie split is about as lopsided as food gets: 99% carbs, 1% fat, 0% protein. Per 100 g the dry mix holds 92.9 g of carbs, and every gram of that is listed as sugar. Fiber sits at 0 and fat at 0.6 g.
In practical terms, a 1/4 package (25 g) delivers 23.2 g of sugar, and a full package (99 g) delivers 92 g. There is nothing in the powder to slow it down or fill you up. Potassium is a token 12 mg per 100 g and cholesterol is 0.
Preparing it changes the picture a little. The prepared cup (260 g) carries 52.8 g of carbs, 43.2 g of sugars, 8.2 g of protein and 1.8 g of fiber. That protein covers 16% of the daily value, which makes the finished pudding a more rounded dessert than the dry numbers suggest, though sugar still dominates.
Sodium is the row to watch
For a sweet food, pudding mix is unexpectedly salty. The dry mix holds 1,400 mg of sodium per 100 g, which is 61% of the daily value. A single 1/4 package (25 g) brings 350 mg, or 15%, the same share of your sodium budget as of a small savory snack.
The numbers climb fast with the box. The full package (99 g) contains 1,386 mg of sodium, 60% of the daily value, and five quarter packages (125 g) would reach 1,750 mg. A prepared cup (260 g) lands at 941 mg, or 41% of the daily value, in one dessert bowl.
If you watch sodium, this is the line to check before the sugar line. Measuring the mix rather than eyeballing it and keeping the serving to a single cup or less keeps it from crowding out the rest of the day's meals.
Treat it as a dessert, not a snack base
With 0 g of protein and 0 g of fiber in the dry mix, pudding is a dessert that relies on whatever you add to it. Making it with milk is what brings the 8.2 g of protein per prepared cup, so the liquid you choose matters more than the brand of powder.
Fresh fruit on top adds volume and fiber without much change to the calorie count, and a smaller bowl next to a meal tends to work better than a large bowl on its own. Brands such as Jell-O, Godiva and Simple Mixes all sell instant versions, so compare the label of the box you actually buy.
If you want to track a bowl without weighing it, BodyPal can log it from a photo. Just check that the entry reflects prepared pudding, not dry mix, because the two numbers differ a lot.
How does pudding mix compare?
Here is how dry pudding mix stacks up against cake mix, pancake mix and brownie mix, per 100 g and per usual serving.
Verdict: On calories the four mixes are close, with pancake mix at 368 per 100 g, cake mix at 374, pudding mix at 377 and brownie mix highest at 434, but pancake mix is the only one with real protein at 9.8 g. Pick pudding mix if fat is your concern at 0.6 g per 100 g; pick brownie mix if sodium matters, at 303 mg against pudding mix's 1,400 mg.
Most popular pudding mix brands in the United States
One 1/4 package serving of dry instant mix is 94 calories, and a full 3.5 oz package is 373 calories. The dry powder is 377 calories per 100 g.
Is pudding mix good for weight loss?
A 25 g serving of dry mix is 94 calories with 23.2 g of carbohydrate and 0.2 g of fat. Made up with milk, a cup of chocolate pudding from mix comes to 294 calories.
Pudding mix vs cake mix: which has more calories?
Dry pudding mix is 377 calories per 100 g and dry cake mix is 374, so the two are nearly identical by weight.
How much sugar is in pudding mix?
Instant vanilla mix carries 92.9 g of sugar per 100 g, which is 23.2 g in a 25 g serving. The same serving also has 350 mg of sodium.
How many calories are in a cup of prepared instant pudding?
One prepared cup (260 g) has 294 calories, about 15% of a daily value. It also brings 8.2 g of protein, 5.5 g of fat and 43.2 g of sugars, mostly because of the milk.
How many calories are in a whole box of pudding mix?
A full package (99 g) of dry vanilla instant mix has 373 calories, 19% of a daily value. Nearly all of it is sugar, at 92 g, with 1,386 mg of sodium.
How much sodium is in pudding mix?
A 1/4 package (25 g) has 350 mg of sodium, or 15% of the daily value. Per 100 g the dry mix holds 1,400 mg, and a prepared cup comes to 941 mg.
Does pudding mix have any protein?
The dry mix has 0 g of protein. Prepared into 1 cup (260 g), pudding has 8.2 g of protein, about 16% of the daily value, which comes from the liquid you add.
Is there fat in instant pudding mix?
Very little: 0.6 g per 100 g of dry mix, with 0.4 g saturated, and just 0.2 g per 1/4 package. A prepared cup has 5.5 g of fat from the milk.
