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.
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 |
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 |
USDA FoodData Central, SR Legacy (FDC ID 172108). A dash means the nutrient was not measured for this item, which is not the same as zero.
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.
Questions
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.
Similar foods
Closest in calorie density within meals, entrees, and side dishes.
Source: USDA FoodData Central, SR Legacy — public domain. 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.