Dairy and eggs
Protein pudding on a GLP-1: protein, portions and how to actually eat it
About 10 g of protein per 100 g (3.5 oz), branded pots, representative value, for around 75 calories. One pot, about 200 g (7.1 oz), gives roughly 20 g of protein for 150 calories.
To reach 30 g of protein from protein pudding alone you would need about 300 g (10.6 oz). On a small appetite that is often more than one sitting allows, which is why we pair it rather than chase the whole target from one food.
How protein pudding sits on a GLP-1
Protein puddings are the chocolate and vanilla dessert pots built on milk protein: about 10 g per 100 g (3.5 oz), 20 g in a 200 g (7 oz) pot, very little fat and no added sugar. On a GLP-1 they solve a specific problem, which is that the one thing that still appeals after a hard day is something sweet, cold and smooth. The texture is thick and a little gluey, and the sweetener taste is noticeable, so they are a food people either take to at once or do not.
When your appetite is small
A pot is a full 20 g stop that needs a spoon and nothing else. If a whole pot is too much, half a pot with a spoon of Greek yoghurt stirred through is lighter and still about 15 g. If the sweetener bothers you, a pinch of salt or a spoon of peanut butter takes the edge off.
Three ways to prepare it
One pot as the evening protein
Most people on a GLP-1 fall short at the end of the day. A protein pudding after dinner, or in place of it on a bad night, is 20 g without a decision.
Half a pot stirred into Greek yoghurt
Chocolate pudding through plain yoghurt is a lighter, less sweet dessert that is still about 15 g.
Frozen into a small tub
An hour in the freezer turns a pot into something close to soft serve. Slower to eat, colder, and better on a queasy evening.
What to eat it with
A few berries, a spoon of nut butter, or a crumbled protein bar. Nothing else is needed; the pot is the protein and the dessert at the same time.
How it compares
| Food | Protein per 100 g | Energy per 100 g | |
|---|---|---|---|
| Protein pudding | about 10 g | 75 kcal | this page |
| High protein yoghurt | about 10 g | 65 kcal | See the page |
| Custard | about 3 g | 100 kcal | See the page |
| Greek yoghurt | about 9 g | 95 kcal | See the page |
All figures are typical values for the food as eaten, branded pots, representative value, not laboratory figures for a particular brand.
Australian, US and UK names
Ehrmann High Protein Pudding is sold in Australia and the UK, and Arla Protein puddings and mousses are common in the UK. In the US the same shelf is thinner and the high protein yoghurt pots usually do the job instead. Protein per pot ranges from about 15 to 25 g across brands, so the figures here are representative rather than any one product.
Questions people ask
Are protein puddings actually good for you?
They are milk protein with sweetener, cocoa and thickeners, and a 200 g (7 oz) pot is about 20 g of protein for around 150 calories. That is a useful protein stop, not junk. Check the label, because protein per pot varies between about 15 and 25 g by brand.
Your number comes first
Knowing what is in a food only helps once you know how much you are aiming for. The target is 1.2 to 1.6 g of protein per kg of your goal weight, not your current weight, which for most people is 90 to 140 g a day.
Work out your protein targetMore on eating well when your appetite is small: high protein foods for a small appetite, how much protein on a GLP-1, and every food we have written up. The whole system in five documents is the Keep Muscle Kit, A$47 / US$29 / £23.
EverStrong provides nutrition and strength coaching and education. It is not medical advice and does not replace your prescribing doctor.