Are Hot Pockets Healthy? [We Have The Answer]

Hot Pockets are a popular convenience food that you might remember eating when you were a teenager, or maybe you still have them in your freezer as an adult.

As you get older you might be rethinking some of your diet choices in terms of how they promote your health.

While Hot Pockets offer convenience and quick preparation, their nutritional value is a topic of concern. These snacks are highly processed and typically high in sodium, saturated fats, and calories, which can be detrimental to health when consumed frequently. They also often contain additives and preservatives, contributing to their long shelf life. For a healthier diet, it’s recommended to consume Hot Pockets in moderation and complement them with more nutritious food choices rich in fruits, vegetables, whole grains, and lean proteins.

DISCLAIMER: While this information was prepared by a certified dietitian, it is NOT a medical advice. Please consult your own medical professional before altering your diet. The information is strictly for educational purposes.

Hot Pockets Nutritional Information

1. Lean Pockets – Pepperoni Pizza

Ingredients:

• Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
• Water
• Reduced Sodium Low Fat Mozzarella (Low Fat Mozzarella Cheese [Pasteurized Part-skim Milk, Cultures, Salt, Enzymes], Nonfat Milk, Modified Food Starch,* Potassium Chloride *Ingredients Not in Regular Mozzarella Cheese)
• Tomato Paste
• Pepperoni (Pork, Salt, Spices, Dextrose, Lactic Acid Starter Culture, Oleoresin of Paprika, Sodium Ascorbate, Natural Smoke Flavor, Flavoring, Sodium Nitrite, Pork Stock, Citric Acid)
• Reduced Fat Mozzarella Cheese (Pasteurized Part Skim Milk, Nonfat Milk, Modified Food Starch*, Cultures, Salt, Vitamin A Palmitate, Enzymes *Ingredients Not in Regular Mozzarella Cheese)
• Sugar
• 2% or Less of Margarine (Palm Oil, Water, Soybean Oil, Sugar, Mono & Diglycerides, Soybean Lecithin, Potassium Sorbate and Citric Acid [Preservatives], Annatto and Turmeric Color, Vitamin A Palmitate Added)
• Modified Food Starch
• Seasoning (Bread Crumb [Bleached Wheat Flour, Dextrose, Yeast, Salt], Dried Garlic, Tomato Powder, Spice, Salt, Dextrose, Dried Onion, Maltodextrin, Citric Acid, Natural Flavor)
• Parmesan and Asiago Cheese Blend with Flavor (Parmesan & Asiago Cheeses [Cultured Milk, Salt, Enzymes], Enzyme Modified Parmesan Cheese [Cultured Milk, Water, Salt, Enzymes], Whey, Salt)
• Fractionated Palm Oil
• Egg Yolks
• Dough Conditioner Blend (Calcium Sulfate, Salt, L-Cysteine Hydrochloride, Garlic Powder, Tricalcium Phosphate, Enzymes)
• Yeast
• Salt
• Dough Conditioner (Distilled Monoglycerides with Ascorbic Acid and Citric Acid (Antioxidants)
• Whey
• Dried Garlic
• Soy Lecithin
• Dried Onions
• Flavoring (Yeast Extract, Salt)
• Methylcellulose
• Spices
• Potassium Chloride
• Maltodextrin
• Red Pepper Flakes
• Cayenne Red Pepper
• Soy Flour
• Egg Whites.

Nutritional Information (per sandwich):

• Calories: 270
• Total Fat: 8 g
• Saturated Fat: 4 g
• Sodium: 390 mg (16% DV)
• Total Carbohydrate: 39 g
• Dietary Fiber: 1 g
• Total Sugars: 5 g
• Protein: 10 g

2. Breakfast – Bacon, Egg, & Cheese with Pancake Crust

Ingredients:

• Water
•  Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
• Sugar
• Reduced Fat Cheddar Cheese (Pasteurized Part Skim Milk, Skim Milk, Modified Food Starch*, Cultures, Salt, Flavors*, Potassium Chloride*, Annatto, Vitamin A Palmitate, Enzymes, *Ingredients Not In Regular Cheddar Cheese)
•  Cooked Scrambled Eggs (Whole Eggs, Skim Milk, Soybean Oil, Corn Starch, Salt, Xanthan Gum, Citric Acid)
• Fully Cooked Applewood Smoked Bacon (Cured With: Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite)
• Palm Oil
• 2% Or Less Of Modified Food Starch, Baking Powder (Sodium Acid Pyrophosphate, Baking Soda, Corn Starch, Monocalcium Phosphate)
• Salt
• Egg Yolks
• Maltodextrin
• Methylcellulose
• Gum Acacia
• Whey
• Nonfat Milk
• Buttermilk
• Creamer (Coconut Oil, Corn Syrup Solids, Sodium Caseinate [Milk], Mono And Diglycerides, Dipotassium Phosphate, Soy Lecithin)
• Bleached Enriched Wheat Flour (Wheat Flour, Amylase, Ascorbic Acid, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
• Dough Conditioner Blend (Calcium Sulfate, Salt, L-Cysteine Hydrochloride, Garlic Powder, Tricalcium Phosphate, Enzymes [Wheat])
• Natural Flavor
• Potassium Lactate
• Potassium Chloride
• Cheddar Cheese (Cultured Milk, Salt, Enzymes)
• Dextrose
• Whey Protein Concentrate
• Sodium Diacetate
• Turmeric & Annatto Color
• Corn Starch
• Molasses
• Natural Smoke Flavor
• Dried Garlic
• Enzyme Modified Yeast Extractives
• Modified Cornstarch
• Lactic Acid
• Maple Syrup
• Soy Flour
• Citric Acid
• Disodium Phosphate
• Dried Onions
• Egg Whites
• Natural Butter Flavor
• Calcium Lactate
• Mixed Triglycerides
• Sodium Hydroxide

Nutritional Information (per one sandwich):

• Calories: 290
• Total Fat: 10 g
• Saturated Fat: 5 g
• Sodium: 710 mg (31% DV)
• Total Carbohydrate: 41 g
• Dietary Fiber: 1 g
• Total Sugars: 12 g
• Added Sugars: 11 g (22% DV)
• Protein: 10 g

3. Ham and Cheese Hot Pocket

Ingredients:

• Water
•  Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
• Fully Cooked Ham And Water Product, 25% Of Weight Is Added Ingredients, Ground And Formed, Natural Smoke Flavor Added (Cured With Water, Sugar, Salt, Sodium Phosphate, Dehydrated Pork Broth, Potassium Chloride, Carrageenan, Natural Smoke Flavor, Sodium Erythorbate, Sodium Nitrite)
• Reduced Fat Cheddar Cheese (Pasteurized Part Skim Milk, Skim Milk, Modified Food Starch*, Cultures, Salt, Flavors*, Potassium Chloride*, Annatto, Vitamin A Palmitate, Enzymes, *Ingredients Not In Regular Cheddar Cheese)
• Margarine (Palm Oil, Water, Soybean Oil, Sugar, Mono & Diglycerides, Soybean Lecithin, Potassium Sorbate And Citric Acid [Preservatives], Annatto And Turmeric Color, Vitamin A Palmitate Added)
• Seasoning (Maltodextrin, Whey, Creamer [Coconut Oil, Corn Syrup Solids, Sodium Caseinate {Milk}, Mono And Diglycerides, Dipotassium Phosphate, Soy Lecithin], Buttermilk Powder, Seasoning [Flavoring, Cheddar Cheese {Cultured Milk, Salt, Enzymes}, Whey, Maltodextrin, Whey Protein Concentrate, Buttermilk Fat, Enzyme Modified Yeast Extractives, Modified Cornstarch, Salt, Garlic Powder, 2% Or Less Of Disodium Phosphate, Citric Acid, Lactic Acid, Mixed Triglycerides, Onion Powder)
• Bleached Enriched Wheat Flour [Wheat Flour, Amylase, Ascorbic Acid, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Salt, Sugar, 2% Or Less Of Annatto Color, Seasoning (Cornstarch, Extractives Of Turmeric And Annatto, Natural Flavor)Lactic Acid Blend (Lactic Acid, Calcium Lactate)
• Methylcellulose. 2% Or Less Of Whey, Vegetable Oil (Soybean Oil And/Or Corn Oil), Modified Food Starch, Sugar, Fractionated Palm Oil, Salt, Dough Conditioner Blend (Calcium Sulfate, Salt, L-Cysteine Hydrochloride, Garlic Powder, Tricalcium Phosphate, Enzymes [Wheat])
• Yeast
• Seasoning (Maltodextrin, Modified Corn Starch, Butter Flavor)
• Soy Flour
• Dried Egg Whites

Nutritional Information (per one sandwich):

• Calories: 280
• Total Fat: 10 g
• Saturated Fat: 4.5 g
• Sodium: 540 mg (23% DV)
• Total Carbohydrate: 38 g
• Dietary Fiber: 1 g
• Sugars: 5 g
• Added Sugar: 2 g
• Protein: 10 g

4. Pepperoni Pizza Hot Pocket

Ingredients:

• Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
• Water
• Reduced Fat Mozzarella Cheese (Pasteurized Part Skim Milk, Nonfat Milk, Modified Food Starch*, Cultures, Salt, Vitamin A Palmitate, Enzymes, *Ingredients Not In Regular Mozzarella Cheese)
• Pepperoni Made With Pork, Chicken, And Beef (Pork, Mechanically Separated Chicken, Beef, Salt, Contains 2% Or Less Of Spices, Dextrose, Lactic Acid Starter Culture, Oleoresin Of Paprika, Sodium Ascorbate, Flavoring, Sodium Nitrite, Bha, Bht, Citric Acid)
• Tomato Paste
• Margarine (Palm Oil, Water, Soybean Oil, Sugar, Mono & Diglycerides, Soybean Lecithin, Potassium Sorbate And Citric Acid [Preservatives], Annatto And Turmeric Color, Vitamin A Palmitate Added)
•  2% Or Less Of Whey, Vegetable Oil (Soybean Oil And/Or Corn Oil)
• Sugar
• Fractionated Palm Oil
• Modified Food Starch
• Seasoning (Dried Garlic, Sugar, Salt, Dried Onion, Basil, Maltodextrin, Potassium Chloride, Oregano, Citric Acid, Fennel, Black Pepper, Soybean Oil)
• Salt
• Dough Conditioner Blend (Calcium Sulfate, Salt, L-Cysteine Hydrochloride, Garlic Powder, Tricalcium Phosphate, Enzymes [Wheat]), Yeast, Seasoning (Maltodextrin, Modified Corn Starch, Butter Flavor)
• Soy Flour
• Dried Egg Whites

Nutritional Information (per one sandwich):

• Calories: 320
• Total Fat: 15 g
• Saturated Fat: 6 g
• Sodium: 660 mg (29% DV)
• Total Carbohydrate: 36 g
• Dietary Fiber: 1 g
• Sugars: 5 g
• Added Sugars: 1 g
• Protein: 11 g

Visual Comparison of Hot Pockets Nutrition

*= not provided for the product being compared

What Makes a Food “Healthy”

Calories:

If you’re trying to lose weight, you might be paying close attention to the calories in foods.

Eating fewer calories than you burn consistently can aid in weight loss. 

Sodium

Processed and ready-to-make foods like crackers can be high in sodium (salt). High-salt diets can worsen chronic health conditions like high blood pressure and kidney disease.

The recommended amount of sodium to eat per day is fewer than 2,300 milligrams, yet the average American eats around 3,400 milligrams of sodium daily.

Foods with fewer than 140 milligrams of sodium per serving are considered low-sodium.

Try to avoid regularly eating foods with more than 20% of the daily value of sodium per serving.

Hot Pockets are very high in sodium, with one sandwich providing around 20% or more of the daily value for sodium.

Fat

There is a lot of debate about the amount of fat to eat in your diet to be healthy.

Foods high in unsaturated fat like the kind found in plants (nuts, seeds, avocados, vegetable oils) are considered healthier than saturated fat (the kind found in butter, meat, and other animal products). 

Saturated fat can raise your bad cholesterol, but it’s not necessarily bad for you. What’s more important is that your diet is well-balanced, low in processed foods with refined ingredients, and coupled with regular physical activity.

Hot Pockets are high in saturated fat thanks to ingredients like cheese and meat.

Fiber

The typical Western diet is high in refined carbohydrates from ingredients like enriched flour and refined sugars.

Most people fall short of the recommended 25-35 grams of fiber per day. A food is considered to be a good source of fiber when it contains at least three grams of fiber per serving.

Hot Pockets aren’t a good source of fiber, with an average of one gram of fiber per sandwich.

Sugar

Not all sugar is created equally. Foods are considered healthier when they have natural sugar instead of added sugar.

It’s still possible to get too much natural sugar at once, such as from drinking too much fruit juice.

Added sugar intake should be less than 36 grams per day for men and less than 25 grams per day for women according to the American Heart Association.

Most Hot Pockets don’t have much added sugar, except for the breakfast Hot Pocket with a pancake crust, which has 11 grams of added sugar.

Protein

Foods rich in protein help make you feel full and satisfied, which can aid in weight loss and minimize cravings. Protein also helps build lean muscle and aids in wound healing.

Hot Pockets have an average of 10 grams of protein per sandwich, which makes them an excellent source of protein according to food labeling guidelines.

Hot Pockets and Your Health

Can You Eat Hot Pockets On a Diet?

Foods like Hot Pockets aren’t considered “diet-friendly” due to their high fat and caloric content.

If you’re wanting to lose weight, you’ll likely have better results by avoiding highly-processed foods like Hot Pockets and focusing on more nutrient-dense, whole foods instead.

If you’re making consistent healthy lifestyle changes to lose weight, the occasional Hot Pocket likely won’t derail your goals.

However, eating Hot Pockets often may thwart some of your health and weight loss goals.

What Are The Healthiest Hot Pockets?

There isn’t a specific type of Hot Pocket that is considered healthy. Lean Pockets have less sodium and fat than Hot Pockets but are also higher in sugar.

Definitely avoid Hot Pockets with added sugar like the breakfast variety with a pancake crust.

Is it Bad to Eat Hot Pockets Every Day?

Eating Hot Pockets every day will likely contribute excess sodium and saturated fat to your diet.

Eating too much sodium (salt) can worsen health conditions like high blood pressure, heart failure, fluid retention, and kidney disease.

Diets high in saturated fat may increase certain risk factors for heart disease.

Are Hot Pockets Processed Food?

Hot Pockets are highly processed, as you can tell by the lengthy list of ingredients. Processed foods aren’t as nutrient-dense as whole foods and should be avoided to better promote your health.

Are Lean Hot Pockets Healthy?

Lean Pockets are slightly lower in fat compared to regular Hot Pockets, and they’re also lower in sodium.

They contain more sugar than Hot Pockets, which is a downside. Lean Hot Pockets are still considered highly processed food and shouldn’t be considered healthy

Are Breakfast Hot Pockets Healthy?

Breakfast Hot Pockets aren’t the healthiest choice since they’re high in saturated fat, sodium, and some are very high in added sugar.

Whole foods like oatmeal and other whole grains, unsweetened dairy (like Greek yogurt), fruit, vegetables, eggs, and other lean protein are all healthier breakfast choices than breakfast Hot Pockets.

Are Ham and Cheese Hot Pockets healthy?

Ham and Cheese Hot Pockets are very high in sodium and saturated fat while being low in fiber and other important nutrients. They aren’t considered healthy food.

Why are Hot Pockets Bad for You?

Hot Pockets are highly processed and are high in sodium and saturated fat and low in fiber and other beneficial nutrients.

Some types of Hot Pockets have added sugar which can be detrimental to your health.

Are Hot Pockets Good for Weight Loss?

Hot Pockets aren’t ideal for weight loss. For sustainable weight loss and improved overall health, it’s better to focus on nutrient-dense foods that aren’t highly processed.

Processing foods removes fiber and other nutrients and adds sodium from preservatives.

High-sodium diets can lead to fluid retention, worsening health conditions like high blood pressure and kidney disease.

Are Pizza Hot Pockets Healthy?

Like other types of Hot Pockets, pizza Hot Pockets are very high in sodium and saturated fat while being low in fiber and other important nutrients. They aren’t considered healthy food.

Healthier Alternatives to Hot Pockets

1. Amy’s Organic Cheese Pizza Pocket Sandwich

These pizza pockets have a much cleaner and shorter ingredient list. They’re still high in fat and sodium due to the cheese and salt, but they’re higher in fiber compared to regular Hot Pockets.

Ingredients:

• Organic Unbleached Wheat And Whole Wheat Flour, Part-Skim Mozzarella Cheese (Pasteurized Part-Skim Milk, Culture, Salt, Enzymes [Without Animal Enzymes Or Rennet])
• Organic Tomato Puree
• Filtered Water
• Organic Extra Virgin Olive Oil
• Organic Red Onions
• Organic Cornmeal
• Organic Cane Sugar
• Sea Salt
• Grade Aa Butter (Cream, Salt)
• Organic Honey
• Yeast
• Spices
• Organic Garlic
• Black Pepper

Nutritional Information (per sandwich):

• Calories: 300
• Total Fat: 10 g
• Saturated Fat: 5 g
• Sodium: 480 mg (21% DV)
• Total Carbohydrate: 38 g
• Fiber: 3 g
• Total Sugars: 4 g
• Added Sugars: 1 g
• Protein: 14 g

2. Garden Lites Veggies Made Great Spinach Egg White Frittata

If you’re looking for a healthier grab-and-go option with some protein, these egg white frittatas are lower in calories, fat, and sodium compared to Hot Pockets.

You could eat two of them and get the same amount of protein as a Hot Pocket while still being lower in fat and sodium. This is a gluten-free option as well.

Ingredients:

• Vegetable Blend (Spinach, Tomatoes, Onions, Red Bell Peppers)
• Egg Whites
• Mozzarella (Pasteurized Part-Skim Milk, Cheese Cultures, Salt, Enzymes)
• Milk
• Canola Oil
• Buckwheat (Gluten-Free)
• Corn Starch
• Sugar
• Citrus Fiber
• Salt
• Garlic Powder
• Non-Dairy Natural Gruyere Cheese Flavor (Gum Arabic, Maltodextrin, Organic Sunflower Oil, Natural Flavor)
• Black Pepper

Nutritional Information (per one frittata):

• Calories: 70
• Total Fat: 4 g
• Saturated Fat: 1 g
• Sodium: 200 mg (9% DV)
• Total Carbohydrate: 5 g
• Fiber: 1 g
• Total Sugars: 1 g
• Added Sugars: 0 g
• Protein: 5 g

3. Amy’s Spinach Veggie Crust Pizza

It’s difficult to find healthy pre-made pizza since pizza is usually high in sodium and saturated fat.

This pizza has vegetables, more fiber, and a shorter/cleaner ingredient list than Hot Pockets, so it’s a better option between the two.

Ingredients:

• Organic Tomato Purée
• Part-Skim Mozzarella Cheese* (Pasteurized Part-Skim Milk, Culture, Salt, Enzymes)
•  Filtered Water
• Organic Tapioca Starch
• Organic Spinach
• Organic Broccoli
• Organic Cauliflower
• Organic Sweet Potatoes
• Organic Brown Rice Flour
• Organic Potato Starch
• Extra Virgin Olive Oil
• Organic Potato Flour
• Feta Cheese* (Pasteurized Milk, Culture, Salt, Enzymes)
• Organic Onions
• Organic Tofu (Filtered Water, Organic Soybeans, Magnesium Chloride)
• Organic Cane Sugar
• Psyllium
• Organic Garlic
• Sea Salt
• Organic Basil
• Baking Powder (Calcium Phosphate, Baking Soda, Cornstarch)
• Organic Flax Seed Meal
• Yeast
• Organic Honey
• Black Pepper
• Spices

Nutritional Information (per ⅓ pizza):

• Calories: 240
• Total Fat: 10 g
• Saturated Fat: 4 g
• Sodium: 470 mg (20% DV)
• Total Carbohydrate: 30 g
• Fiber: 3 g
• Total Sugars: 5 g
• Added Sugars: 2 g
• Protein: 8 g

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