Calories in
lean pockets, ham n cheddar
230 kcal per 100 g LEAN POCKETS, Ham N Cheddar contains 230 calories per 100 grams, or about 297 calories per each (analytical measurement). Per 100 g it provides 10.3 g protein, 32.5 g carbohydrate and 6.5 g fat.
By calories that splits 57% carbohydrate, 18% protein, 26% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 172108·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 230 kcal and USDA publishes 230 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 172108—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 hot pocket | 127.0 g | 292 | 13.1 g | 41.3 g | 8.3 g |
| 1 each (analytical measurement) | 129.0 g | 297 | 13.3 g | 42.0 g | 8.4 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per each (analytical measurement)
| Nutrient | Per 100 g | Per each (analytical measurement) |
|---|---|---|
| Energy | 230 kcal | 297 kcal |
| Protein | 10.3 g | 13.3 g |
| Total fat | 6.5 g | 8.4 g |
| Saturated fat | 2.4 g | 3.1 g |
| Carbohydrate | 32.5 g | 42.0 g |
| Fibre | 1.7 g | 2.2 g |
| Sugars | 7.6 g | 9.8 g |
| Sodium | 423.0 mg | 545.7 mg |
| Potassium | 203.0 mg | 261.9 mg |
| Calcium | 196.0 mg | 252.8 mg |
| Iron | 2.2 mg | 2.8 mg |
| Vitamin C | 0.1 mg | 0.1 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 20.0 mg | 25.8 mg |
| Water | 48.5 g | 62.5 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 172108·REVIEWED JUL 2026
How lean pockets, ham n cheddar compares
Among the 20 meals, entrees, and side dishes items on this site, lean pockets, ham n cheddar ranks 6 of 20 by calorie density, against a category average of 162 kcal per 100 g — so it is about 42% more calorie-dense than typical for its group.
It carries 4.5 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one each (analytical measurement) (297 kcal), a 70 kg adult would walk for roughly 61 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average lean pockets, ham n cheddar. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in lean pockets, ham n cheddar?
LEAN POCKETS, Ham N Cheddar contains 230 calories per 100 g, which works out to about 297 calories per each (analytical measurement). It also provides 10.3 g of protein, 32.5 g of carbohydrate and 6.5 g of fat per 100 g.
What is the macro breakdown of lean pockets, ham n cheddar?
By calories, lean pockets, ham n cheddar is roughly 57% carbohydrate, 18% protein and 26% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a each (analytical measurement)?
About 61 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the lean pockets, ham n cheddar I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to lean pockets, ham n cheddar on the calorie-density shelf, all within meals, entrees, and side dishes.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "LEAN POCKETS, Ham N Cheddar". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
