How many calories are in a cheese pizza hot pocket?

A cheese pizza hot pocket contains approximately 300 calories per pocket. The exact number of calories can vary slightly depending on the specific brand and flavor.

Nutrition Facts for a Cheese Pizza Hot Pocket

Here are the typical nutrition facts for one cheese pizza hot pocket:

Nutrient Amount
Calories 300
Total Fat 14g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 25mg
Sodium 790mg
Total Carbohydrates 33g
Dietary Fiber 2g
Total Sugars 3g
Added Sugars 0g
Protein 12g

As you can see, one cheese pizza hot pocket contains 300 calories, 14g of fat, 33g of carbohydrates, and 12g of protein.

Calories from Fat vs. Carbohydrates

Of the 300 calories in a cheese pizza hot pocket, about 110 come from fat, while 130 come from carbohydrates:

  • Total fat: 14g
  • Each gram of fat provides 9 calories
  • 14 x 9 = 126 calories from fat
  • Total carbohydrates: 33g
  • Each gram of carbohydrate provides 4 calories
  • 33 x 4 = 132 calories from carbohydrates

So the majority of calories in a hot pocket actually comes from carbohydrates, even though fat has more calories per gram. This is because hot pockets contain over twice as many grams of carbohydrates compared to fat.

How Hot Pocket Calories Compare to Other Foods

At 300 calories, a cheese pizza hot pocket has a moderate number of calories compared to some other foods:

  • A slice of cheese pizza can range from 250-400 calories
  • A fast food cheeseburger may have 300-500 calories
  • A glazed donut has around 190 calories
  • A serving of French fries may have 350-400 calories

So the number of calories in a hot pocket is fairly typical for convenient fast foods. However, hot pockets tend to be higher in sodium compared to some other options.

Ways to Reduce Calories in Hot Pockets

Here are some tips for cutting calories when eating hot pockets:

  • Choose lean protein fillings like chicken or turkey rather than higher-fat options like pepperoni or sausage
  • Opt for hot pockets made with whole grain crusts rather than refined flour
  • Add your own veggies like mushrooms, onions, peppers to boost nutrition
  • Eat just half a hot pocket to cut calories in half
  • Pair your hot pocket with lower calorie side items like a salad or broth-based soup
  • Drink water or unsweetened iced tea instead of sugary sodas

With some simple substitutions and smart sides, you can enjoy hot pockets as part of a healthy diet while controlling your calorie intake.

Nutrition Considerations Beyond Calories

When evaluating the nutrition of hot pockets, it’s important to look beyond just calories:

  • Sodium – Hot pockets are very high in sodium, with almost 800mg per pocket. The daily recommended limit is 2300mg, so one hot pocket contains over 1/3 of the maximum daily amount.
  • Fiber – With only 2g of fiber per pocket, the fiber content is low compared to the refined grains and fat. Aim for 25-30g of fiber per day.
  • Protein – The 12g of protein is a good amount and will help you feel full.
  • Vitamins and minerals – Hot pockets aren’t a significant source of vitamins and minerals, other than some calcium.

To boost nutrition, add your own veggies and choose hot pockets with whole grains whenever possible. Drinking plenty of water will also help counterbalance the high sodium content.

Cheese Pizza Hot Pocket FAQs

Here are answers to some frequently asked questions about calories and nutrition in cheese pizza hot pockets:

How many hot pockets are recommended per day?

It is recommended to limit hot pockets to 1 per day at most, based on the high sodium content. Consuming more than one a day could put you over the recommended limit for sodium intake.

Is a hot pocket considered a healthy meal?

Hot pockets should not be considered a healthy meal on their own due to being high in sodium, refined carbs, and preservatives. They can be part of a balanced diet in moderation, but better options would be meals with whole foods like lean proteins, vegetables, whole grains, and healthy fats.

Are there any vegetarian cheese pizza hot pockets?

Yes, some brands make vegetarian cheese pizza hot pockets that substitute plant-based proteins like soy for the sausage. Check ingredient labels to verify they are 100% vegetarian friendly.

Do Hot Pockets expire?

Unopened hot pockets last around 6-9 months in the freezer past their “best by” date. An unopened hot pocket stored in the fridge should be eaten within 5 days. Once opened, eat refrigerated hot pockets within 3-4 days and frozen hot pockets within 1-2 months for optimal freshness.

Can hot pockets be microwaved still frozen?

Yes, you can microwave fully frozen hot pockets straight from the freezer. However, the microwave time will need to be extended. It’s best to microwave frozen hot pockets for 4-5 minutes on high power, checking often and reheating in 30 second intervals if needed.


A cheese pizza hot pocket contains around 300 calories, with 110 calories coming from fat and 130 from carbohydrates. The number of calories is moderate compared to other convenience foods, but hot pockets are very high in sodium. Enjoy hot pockets in moderation as part of an overall healthy diet, and choose lower sodium varieties whenever possible.

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