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Sweet milk-based pudding-like dessert
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Pudi (120 g) has 146 calories. That works out to 122 calories per 100 g. It contains 24.1 g of carbs, 3.8 g of protein, 3.7 g of fat and 0.2 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
146
KCAL / 120G
Carbs
24.1g
· 9% DV
Protein
3.8g
· 8% DV
Fat
3.7g
· 5% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.12 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 0.2 g | 1% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 146 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 4 tablespoon (half) | 60 g | 73 kcal |
| 1 piece (small) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 pack (mini) | 100 g | 122 kcal |
| 1 serving (large) | 150 g | 183 kcal |
Calculated from 122 calories per 100 g.
Pudi is a sweet, milk-based dessert with a pudding-like consistency. It is typically thickened to set, though the exact ingredients and texture can vary between recipes.
No, Pudi is not necessarily the same as custard. Pudi is a milk-based pudding-style dessert, while custard is commonly thickened with eggs; recipes for both can vary.
To keep Pudi smooth, whisk any starch or other thickener into cold milk before heating it. Then stir continuously as the mixture warms so the thickener does not clump.
Pudi forms a skin when its surface cools and dries while exposed to air. Cover the dessert as it cools, or press food-safe wrap directly onto the surface to prevent a skin.
Pudi is usually served chilled, which allows its texture to set. You can eat it warm too, but it may be softer and more pourable before it has cooled.
Fresh fruit, cinnamon, chopped nuts, or a little chocolate pair well with Pudi. Add crunchy toppings just before serving so they do not soften while the dessert chills.
Pudi keeps for about 2–3 days in the refrigerator when stored covered. Refrigerate it promptly after serving, and use a sealed container to protect it from absorbing other food odors.
Yes, Pudi can be frozen, but thawing may leave it watery or grainy because it is milk-based. For the smoothest texture, serve it freshly made and chilled rather than relying on freezing.
Yes, you can make a homemade Pudi with plant milk, but its flavor and ability to set may change. Choose an unsweetened option and adjust the thickener if the finished dessert stays runny.
Yes, Pudi is well suited to making ahead because chilling helps it set. Prepare it in individual covered cups or a sealed dish, then add fruit or crunchy toppings shortly before serving.
Vitamins
B12
0.38µg · 16% DV
B2
0.17mg · 13% DV
B5
0.38mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Phosphorus
110mg · 16% DV
Calcium
142mg · 14% DV
Iodine
11µg · 7% DV
Selenium
3.36µg · 6% DV
Potassium ⭐
186mg · 5% DV
Sodium
70mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 146 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pudi is a soft, spoonable dessert made with milk, usually cooked with sugar and ingredients that give it a pudding-like consistency. The name can refer to different recipes, so it is best not to assign it a single place of origin without more specific information.
Serve it chilled or at room temperature in a small bowl, as a simple dessert after a meal or alongside tea. Its smooth texture and gentle milky sweetness make it less rich-tasting than many syrup-soaked sweets. At 122 calories per 100 g, it can fit as a modest treat; a medium cup is a satisfying portion, or you can share it if you prefer something lighter. Fresh fruit makes a bright, pleasant topping.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.28g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.