Group · Meat
Black pudding (boudin)
Boudin is a traditional charcuterie product made from blood (generally pork blood), fat and seasonings stuffed into a casing. There is boudin noir (black pudding), the most common, and boudin blanc (white pudding), milder, made without blood from lean meats and milk. It is a product steeped in history in French cooking, appreciated for its intense taste and melting texture. Nutritionally, boudin provides around 246 kcal per 100 g, with 11.9 g of protein, very little carbohydrate (3.78 g) but a high fat content (20.3 g). It is therefore a tasty but rich food, to be included in moderation in a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 246 kcal |
| Kilojoules | 1020 kJ |
| Protein | 11,9 g |
| Carbohydrate | 3,8 g |
| Fat | 20,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iron22,8 mg163 %
- Iodine40 µg27 %
- Omega-6 LA2,19 g22 %
- Selenium11 µg20 %
- Vitamin D0,75 µg15 %
- Omega-3 ALA0,29 g15 %
- Vitamin B925,4 µg13 %
- Total omega-30,31 g12 %
See the other 12 nutrients
- Vitamin B120,2 µg8 %
- Potassium155 mg8 %
- Zinc0,7 mg7 %
- Vitamin B60,09 mg7 %
- Vitamin B10,05 mg5 %
- Vitamin B20,06 mg4 %
- Phosphorus27,2 mg4 %
- Calcium27,2 mg3 %
- Vitamin B30,53 mg3 %
- Magnesium8,5 mg2 %
- Vitamin A10,3 µg1 %
- Vitamin E0,13 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Boudin is mostly eaten hot, gently fried over a medium heat so that it does not burst, or roasted in the oven. Its skin browns and crisps while the inside stays soft. The classic pairings work wonders: caramelised apples, mashed potato, soft onions or onion compote. White pudding, more delicate, is happily served at festive meals. Allow a reasonable portion of about 80 to 100 g as a main course, served generously with vegetables to balance it.
As for nutrition facts, boudin stands out for a notable amount of protein (11.9 g per 100 g) and iron, but its calorie density remains high because of the 20.3 g of fat. It is a food almost devoid of carbohydrate and fibre, which makes it a cured meat apart. If you are watching your weight, keep in mind that these calories come mainly from fat: limit how often you eat it and choose cooking with no added fat. For comparison, you can consult our food calorie table.
Boudin belongs to the large family of meats and charcuterie. If you are looking for leaner alternatives that are just as rich in protein, turn to chicken breast or ham, which are lower in fat. For a convivial charcuterie meal, boudin often sits alongside chorizo or rillettes.
Tips for active people: boudin provides protein and iron, two elements useful for physical activity. However, its high fat content makes it poorly suited to a pre-workout snack, as it is slow to digest. Keep it for an evening meal, well away from exercise. For recovery or lean bulking, it is better to rely on more digestible protein sources. You will find concrete ideas in our articles on fitness nutrition.
Storage: keep boudin in the fridge at between 0 and 4 °C and eat it quickly after buying. It can be frozen, but its texture may change slightly after thawing. Always reheat it right through. In short, boudin is an authentic indulgence: tasty, rich in flavour as in fat, it has its place in a varied diet, provided you stay within limits and surround it with vegetables and good habits.