Calories in LEAN POCKETS, Ham N Cheddar
Generic food Meals and Dishes
LEAN POCKETS, Ham N Cheddar contains 230 kcal per 100 g. A 1 hot pocket, 1 NLEA serving (127 g) provides about 292 kcal.
Roughly 57% of its calories come from carbohydrates, with 26% from fat and 18% from protein (estimated with general energy factors).
That is more energy than the typical item in meals, entrees, and side dishes on FoodFactly, where the median is 197 kcal per 100 g across 81 foods.
100 g provides 34% of the Daily Value for Thiamin (B1), 24% of the Daily Value for Riboflavin (B2) and 22% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 230 kcal | |
| Total fat M | 6.5 g | 8% |
| Saturated fat C | 2.4 g | 12% |
| Trans fat C | 0.18 g | |
| Cholesterol M | 20 mg | 7% |
| Sodium L | 423 mg | 18% |
| Total carbohydrates C | 32.5 g | 12% |
| Dietary fiber M | 1.7 g | 6% |
| Total sugars I | 7.6 g | |
| Protein M | 10.3 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C I | 0.1 mg | 0.1% |
| Vitamin D I | 0.2 µg | 1% |
| Vitamin E I | 0.29 mg | 2% |
| Vitamin K M | 1.7 µg | 1% |
| Thiamin (B1) M | 0.41 mg | 34% |
| Riboflavin (B2) M | 0.31 mg | 24% |
| Niacin (B3) M | 3.5 mg | 22% |
| Vitamin B6 M | 0.1 mg | 6% |
| Folate (B9) C | 84 µg | 21% |
| Vitamin B12 M | 0.44 µg | 18% |
| Choline I | 29.1 mg | 5% |
| Calcium M | 196 mg | 15% |
| Iron M | 2.2 mg | 12% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 197 mg | 16% |
| Potassium M | 203 mg | 4% |
| Zinc M | 1.2 mg | 11% |
| Copper M | 0.076 mg | 8% |
| Manganese M | 0.29 mg | 12% |
| Selenium M | 11.8 µg | 21% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 57%
- Fat 26%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.3 gabove the median for meals, entrees, and side dishes (median 7.5 g)
- Fiber1.7 gabove the median for meals, entrees, and side dishes (median 1.5 g)
- Sugars7.6 gin the top quarter of meals, entrees, and side dishes (median 3.1 g)
- Fat6.5 gabove the median for meals, entrees, and side dishes (median 5.5 g)
- Saturated fat2.4 gabove the median for meals, entrees, and side dishes (median 1.8 g)
- Protein per 100 kcal4.5 gprotein density, useful for comparing foods with different calorie levels
- Water48.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.39 g |
| Isoleucine M | 0.45 g |
| Leucine M | 0.83 g |
| Lysine M | 0.62 g |
| Methionine M | 0.22 g |
| Cystine M | 0.13 g |
| Phenylalanine M | 0.47 g |
| Tyrosine M | 0.31 g |
| Valine M | 0.52 g |
| Arginine M | 0.48 g |
| Histidine M | 0.31 g |
| Alanine M | 0.41 g |
| Aspartic acid M | 0.71 g |
| Glutamic acid M | 2.3 g |
| Glycine M | 0.39 g |
| Proline M | 0.89 g |
| Serine M | 0.48 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.002 g |
| ALA (omega-3, 18:3 n-3) M | 0.12 g |
| Linoleic acid (omega-6, 18:2) ? | 1.2 g |
| SFA 4:0 M | 0.003 g |
| SFA 6:0 M | 0.011 g |
| SFA 8:0 M | 0.02 g |
| SFA 10:0 M | 0.033 g |
| SFA 12:0 M | 0.22 g |
| SFA 14:0 M | 0.17 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.67 g |
| SFA 20:0 M | 0.013 g |
| MUFA 18:1 ? | 1.5 g |
| PUFA 18:3 ? | 0.12 g |
| PUFA 20:4 M | 0.018 g |
| SFA 22:0 M | 0.008 g |
| MUFA 14:1 M | 0.006 g |
| MUFA 16:1 ? | 0.052 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.021 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.002 g |
| SFA 15:0 M | 0.01 g |
| SFA 17:0 M | 0.013 g |
| SFA 24:0 M | 0.001 g |
| TFA 16:1 t M | 0.003 g |
| TFA 18:1 t M | 0.13 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.045 g |
| PUFA 18:2 CLAs M | 0.008 g |
| MUFA 24:1 c M | 0.001 g |
| PUFA 20:2 n-6 c,c M | 0.008 g |
| MUFA 16:1 c M | 0.049 g |
| MUFA 18:1 c M | 1.3 g |
| PUFA 18:2 n-6 c,c M | 1.2 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.001 g |
| MUFA 17:1 M | 0.002 g |
| PUFA 20:3 ? | 0.005 g |
| Fatty acids, total trans-monoenoic C | 0.13 g |
| Fatty acids, total trans-polyenoic C | 0.045 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0.001 g |
| PUFA 20:3 n-6 M | 0.004 g |
| PUFA 22:4 M | 0.004 g |
Carotenoids (7)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 115 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units I | 10 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (13)
| Water M | 48.5 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash M | 2.2 g |
| Theobromine I | 0 mg |
| Energy C | 962 kJ |
| Vitamin A, IU C | 0 IU |
| Vitamin K (Menaquinone-4) M | 1.5 µg |
| Vitamin K (Dihydrophylloquinone) M | 2.2 µg |
| Folic acid I | 43 µg |
| Folate, food I | 11 µg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 0 µg |
Other forms of LEAN POCKETS
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lean Pockets, Meatballs & Mozzarella | 240 | 10.5 g | 32.3 g | 7.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meatloaf sandwich | 217 | 11.8 g | 28.7 g | 6.2 g |
| Cheese sandwich, reduced fat cheese, on white bread | 256 | 12.8 g | 33.3 g | 7.9 g |
| Pizza, cheese, with fruit, thin crust | 230 | 9.5 g | 30 g | 8.1 g |
| Pizza, cheese, with fruit, medium crust | 239 | 10 g | 30.8 g | 8.5 g |
| Egg sandwich on bagel | 251 | 12 g | 31.8 g | 8.4 g |
| PAPA JOHN'S 14" Cheese Pizza, Original Crust | 260 | 11.5 g | 32.7 g | 9.3 g |
| McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | 240 | 11.1 g | 31 g | 8.5 g |
| Bacon, lettuce, tomato sandwich on white | 231 | 10.9 g | 29.7 g | 7.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in LEAN POCKETS?
100 g of LEAN POCKETS has 230 kcal. 1 hot pocket, 1 NLEA serving (127 g): about 292 kcal. 1 each, analytical measurement (129 g): about 297 kcal.
Is LEAN POCKETS high in protein?
LEAN POCKETS contains 10.3 g of protein per 100 g (21% of the 50 g Daily Value), or 13.1 g in 1 hot pocket, 1 NLEA serving (127 g). About 18% of its calories come from protein. Compared with other meals, entrees, and side dishes, that is above the median (median 7.5 g).
How many carbs are in LEAN POCKETS?
LEAN POCKETS has 32.5 g of total carbohydrates per 100 g, including 1.7 g of fiber and 7.6 g of sugars.
How much fat is in LEAN POCKETS?
LEAN POCKETS contains 6.5 g of fat per 100 g, of which 2.4 g is saturated (12% of the Daily Value).
What vitamins and minerals does LEAN POCKETS contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (34% DV), Riboflavin (B2) (24% DV), Niacin (B3) (22% DV), selenium (21% DV) and Folate (B9) (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in LEAN POCKETS?
100 g contains 423 mg of sodium, 18% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172108. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.