1 piece (medium) of Hot Pocket (127 g) has 353 calories. That works out to 278 calories per 100 g. It contains 40 g of carbs, 13 g of protein, 15.7 g of fat and 2 g of fiber. Its 965.2 mg of Sodium covers 42% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.

Hot Pocket Nutrition Facts

Selected: 100 g

278

KCAL / 100G

Carbs

31.5g

· 11% DV

Protein

10.2g

· 20% DV

Fat

12.4g

· 16% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 15% · Fat 40%

Hot Pocket Vitamins & Minerals

Vitamins

0.28mg · 23% DV

3.5mg · 22% DV

B12

0.45µg · 19% DV

Folate

72µg · 18% DV

Minerals

Sodium

760mg · 33% DV

Selenium

18µg · 33% DV

Phosphorus

220mg · 31% DV

Calcium

150mg · 15% DV

How Nutritious Is Hot Pocket?

Nutrient density

Low

28/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

36/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Hot Pocket Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hot Pocket

To burn the 278 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Hot Pocket Processed?

NOVA 4

Ultra-Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Hot Pocket Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Hot Pocket Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Hot Pocket Fat Profile

SATURATED

4.5g

MONOUNSATURATED

4.8g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 28.1:1

Above the ideal 4:1 (28.1:1).

Compare Hot Pocket

🥟vs🧴

Hot Pocket vs Hawthorn Vinegar260 kcal more per 100 g

→🥟vs🌯

Hot Pocket vs Tantuni68 kcal more per 100 g

→🥟vs🌯

Hot Pocket vs Chicken Wrap83 kcal more per 100 g

→🥟vs🍫

Hot Pocket vs Protein Bar72 kcal fewer per 100 g

→

Foods Similar to Hot Pocket

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026