How many calories is 1 ham and cheese hot pocket?

Quick Answer

A single ham and cheese Hot Pocket contains 290 calories. Hot Pockets are a type of microwavable turnover filled with ham, cheese, and other ingredients. The exact calorie count can vary slightly depending on the specific variety. But in general, one ham and cheese Hot Pocket contains around 290 calories.

Calories in Different Ham and Cheese Hot Pocket Varieties

While most ham and cheese Hot Pockets contain about 290 calories, the calorie count can range from 270 to 300 calories depending on the specific product. Here is the calorie count for some common ham and cheese Hot Pocket varieties:

Hot Pocket Variety Calories per Hot Pocket
Ham & Cheese 290 calories
Ham, Egg & Cheese 300 calories
Ham & Swiss Cheese 280 calories
Ham, Egg & Swiss Cheese 270 calories

As you can see, while the basic Ham & Cheese Hot Pocket contains 290 calories, other varieties with additional ingredients like egg or swiss cheese are slightly lower in calories at 270-280 calories per pocket.

Nutrition Facts for Ham and Cheese Hot Pockets

Here is the complete nutrition information for a 290-calorie Ham & Cheese Hot Pocket:

Nutrient Amount
Calories 290
Fat 16g
Saturated Fat 6g
Trans Fat 1.5g
Cholesterol 40mg
Sodium 810mg
Carbohydrates 24g
Fiber 0g
Sugars 2g
Protein 16g

As you can see from the nutrition label, the 290 calories in a Ham & Cheese Hot Pocket come mostly from fat (16g) and protein (16g). There are 810mg of sodium, which is considered high, and no fiber.

Ham and Cheese Hot Pocket Ingredients

A ham and cheese Hot Pocket contains the following ingredients:

– Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
– Water
– Ham (cured with water, salt, sodium phosphates, sodium erythorbate, sodium nitrite)
– Mozzarella cheese (pasteurized milk, cheese culture, salt, enzymes)
– Cheddar cheese (pasteurized milk, cheese culture, salt, enzymes, annatto color)
– Soybean oil
– Contains 2% or less of: dough conditioners (tricalcium phosphate, sodium stearoyl lactylate, monocalcium phosphate), salt, modified food starch, dextrose, sugar, sodium caseinate (a milk derivative), leavening (yeast, baking soda), natural flavors.

So the primary ingredients are flour, water, ham, and two types of cheese – mozzarella and cheddar. There are also various additives including preservatives, leavening agents, and flavorings.

Calories from Carbohydrates, Protein, and Fat

The 290 calories in a ham and cheese Hot Pocket come from the following macronutrients:

– **Carbohydrates:** 24g carbs x 4 calories/g = 96 calories
– **Protein:** 16g protein x 4 calories/g = 64 calories
– **Fat:** 16g fat x 9 calories/g = 144 calories

So out of the total 290 calories:

– 96 calories (33%) come from carbohydrates
– 64 calories (22%) come from protein
– 144 calories (45%) come from fat

This shows that nearly half the calories in a Hot Pocket come from fat, while about one-third come from carbs and one-fifth come from protein.

Microwave Cooking Instructions and Calories

Hot Pockets are designed to be heated in the microwave. Here are the cooking instructions and calorie information for microwaved Hot Pockets:

Microwave cooking instructions:

– Remove Hot Pocket from outer sleeve and wrapper before heating
– Place on a microwave safe plate
– Microwave on HIGH for 60 seconds
– Let stand for 1 minute before handling

Nutrition facts for microwaved Ham & Cheese Hot Pocket:

– Serving size: 1 Hot Pocket (1 package)
– Calories per serving: 290 calories
– Fat: 16g
– Carbohydrates: 24g
– Protein: 16g

The calorie count remains the same whether you microwave the Hot Pocket or heat it in the oven. However, microwaving tends to give a softer texture, while oven heating crisps up the outside more.

Tips for Reheating Leftover Hot Pockets

Hot Pockets can also be reheated if you don’t eat them all in one sitting. Here are some tips for reheating leftovers:

Microwave: Reheat on HIGH for 45-60 seconds until hot. Check periodically and rotate pocket for even heating.

Oven: Preheat oven to 350°F. Place Hot Pocket on oven-safe plate or wrap in foil. Heat for 10-15 minutes until hot throughout.

Toaster oven: Preheat toaster oven to 350°F. Place Hot Pocket on rack and heat for 7-10 minutes until hot.

The reheating time may vary based on your appliance. Check the temperature and adjust time accordingly for best results. The calories will remain the same when reheating leftover Hot Pockets.

Typical Hot Pocket Portion Sizes and Calories

Hot Pockets are a convenient single-serve food designed to be eaten in one sitting. Here are some typical portion sizes and calories:

– 1 Hot Pocket: 290 calories
– 1/2 Hot Pocket: 145 calories
– 2 Hot Pockets: 580 calories

Most people consume one Hot Pocket as the standard serving size. Two Hot Pockets could serve as a small meal or light lunch at nearly 600 calories total. Consuming just half a Hot Pocket would cut the calories in half to 145 calories.

When calculating your overall daily calorie intake, keep in mind the standard single Hot Pocket contains 290 calories.

How Hot Pockets Fit Into a Calorie-Controlled Diet

Ham and cheese Hot Pockets can be part of a calorie-controlled diet when consumed in moderation. Here are some tips:

– Try eating just half a Hot Pocket to limit calories. One half Hot Pocket has 145 calories.

– Pair a Hot Pocket with lower calorie foods like soup, salad, or veggies to create a balanced meal.

– Save Hot Pockets for an occasional treat or snack rather than everyday eating.

– Compare calories to other convenient breakfast or lunch items. A Hot Pocket has fewer calories than a deli sandwich or burrito, for example.

– Drink water or unsweetened tea instead of soda or juice to avoid extra calories from beverages.

– Be mindful of your total daily calorie goal and look for other areas in your diet to trim calories if enjoying Hot Pockets regularly.

Healthier Ways to Enjoy Hot Pockets

While Hot Pockets are convenient, they are also high in sodium, fat, and preservatives. Here are some tips for healthier ways to enjoy them:

– Choose the lean ham and cheese or turkey and cheese varieties. Avoid extra-fatty fillings like Philly steak or meatballs.

– Eat only half a Hot Pocket and pair it with fruit or veggies for a balanced meal.

– Opt for the thin or flatbread crust Hot Pockets to trim carbs and calories.

– Load up on veggies by adding your own fillings like spinach, tomatoes, or mushrooms.

– Swap out cheese for lower-fat options like part-skim mozzarella or feta.

– Cook from frozen instead of microwaving to reduce sodium content.

– Limit condiments and extra toppings like ranch, mayo or buttery sauces.

Low Calorie Hot Pocket Alternatives

If you’re looking for a lower calorie alternative to Hot Pockets, here are some ideas:

– Lean Cuisine or Healthy Choice frozen meals (220-350 calories)

– Amy’s meals like burritos, bowls, and pizzas (270-500 calories)

– Frozen breakfast sandwiches (200-300 calories)

– Yogurt and fruit or veggie wrap

– Oatmeal with diced ham and low-fat cheese

– Whole wheat pita with ham, light cheese, and veggies

– Lettuce wrap with ham, cheese, mustard

– Portobello mushroom cap with ham and cheese

The key is looking for items with more whole foods and less processed ingredients. Read nutrition labels and compare calories to make the healthiest choice. With a little creativity, you can put together lower calorie hot pockets in your own kitchen.

Should You Eat Hot Pockets When Trying to Lose Weight?

Hot Pockets can be part of a weight loss diet, but they should be consumed in moderation. Here are some tips:

– Stick to no more than 1-2 Hot Pockets per week as the calories and fat add up quickly.

– Balance Hot Pockets with plenty of lower calorie foods like fruits, veggies, and lean proteins. Don’t rely on them as your main meal.

– Be mindful of portion sizes. Stick to one full Hot Pocket or just half if you are closely tracking calories.

– Compare calories to similar items and choose the healthiest options. Some Lean Cuisine or Healthy Choice frozen meals may be lower in calories.

– Read labels and pick lower sodium varieties to minimize bloating.

– Skip the fatty/sugary sauces and condiments that add excess calories.

– Drink water instead of high calorie beverages when enjoying Hot Pockets.

– Use Hot Pockets to hit a craving for comfort food, but don’t make them a dietary staple while trying to lose weight.

Overall, an occasional Hot Pocket can be worked into a weight loss diet, but shouldn’t be a regular go-to item. Pay attention to calories, portions, and nutritional balance.


A Ham and Cheese Hot Pocket contains about 290 calories, with 16g each of fat and protein and 24g carbohydrates. The exact calorie count varies between 270-300 calories depending on the specific ingredients. When eating Hot Pockets as part of a calorie-controlled diet, pay attention to portion sizes, balance with other nutritious foods, and limit higher calorie additions like sugary drinks or fatty sauces. Hot Pockets can occasionally be incorporated into a healthy lifestyle, but making them a regular dietary habit can lead to excess calories and weight gain over time.

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