Ham N Cheddar LEAN Pockets
LEAN POCKETS, Ham N Cheddar
Nutrition Facts
- Total Fat 6,53 g8%
- Saturated Fat 2,39 g12%
- Trans Fat 0,18 g
- Cholesterol 20 mg7%
- Sodium 423 mg18%
- Total Carbohydrate 32,52 g12%
- Dietary Fiber 1,7 g6%
- Total Sugars 7,6 g
- Protein 10,28 g21%
- Vitamin D 0,2 µg1%
- Calcium 196 mg15%
- Iron 2,15 mg12%
- Potassium 203 mg4%
100g of LEAN POCKETS, Ham N Cheddar contains 230 kcal calories, 10,28g protein, and 11,8µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein18%(41 kcal)
- Carbs57%(130 kcal)
- Fat26%(59 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 29 nutrients
High nutrient densityUse Ham N Cheddar LEAN Pockets in your next meal plan
Melio can build a complete week of meals around Ham N Cheddar LEAN Pockets (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Ham N Cheddar LEAN Pockets has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
- Ham N Cheddar LEAN Pockets has an omega-6 to omega-3 ratio of 279.6:1, which is considered poor for inflammatory balance.
- Ham N Cheddar LEAN Pockets contains more calcium per 100 g than whole cow’s milk — 196 mg vs 113 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 230 kcal | 12% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,28 g | 21% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 32,52 g | 12% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 6,53 g | 8% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 1,7 g | 6% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 7,6 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 423 mg | 18% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 203 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 196 mg | 15% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 21 mg | 5% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 197 mg | 16% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,15 mg | 12% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,21 mg | 11% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,08 mg | 8% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,29 mg | 12% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 11,8 µg | 21% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 2,39 g | 12% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 1,55 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,4 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,18 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 20 mg | 7% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,1 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,2 µg | 1% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,29 mg | 2% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 1,7 µg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,41 mg | 34% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,31 mg | 24% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 3,46 mg | 22% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,1 mg | 6% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 54 µg | 14% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,44 µg | 18% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 29,1 mg | 5% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 115 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,62 g | — |
| Leucine | 0,83 g | — |
| Isoleucine | 0,45 g | — |
| Valine | 0,52 g | — |
| Threonine | 0,39 g | — |
| Methionine | 0,22 g | — |
| Phenylalanine | 0,47 g | — |
| Tryptophan | 0,14 g | — |
| Histidine | 0,31 g | — |
| Arginine | 0,48 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 48,48 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated45%(2,39 g)
- Monounsaturated29%(1,55 g)
- Polyunsaturated26%(1,4 g)
Household serving sizes
g- hot pocket (1 NLEA serving)
- 127 g
- each (analytical measurement)
- 129 g
Frequently asked questions about Ham N Cheddar LEAN Pockets
How many calories in Ham N Cheddar LEAN Pockets?
Ham N Cheddar LEAN Pockets contains 230 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Ham N Cheddar LEAN Pockets?
Ham N Cheddar LEAN Pockets contains 20 mg cholesterol and 423 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Ham N Cheddar LEAN Pockets?
Per 100 grams, Ham N Cheddar LEAN Pockets contains 10.28 g protein, 32.52 g carbohydrates, and 6.53 g total fat.
Is Ham N Cheddar LEAN Pockets good for keto or low-carb?
Ham N Cheddar LEAN Pockets has 32.5 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Ham N Cheddar LEAN Pockets nutrition data come from?
Nutrition data for Ham N Cheddar LEAN Pockets is sourced from USDA FoodData Central (FDC ID 172108). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172108/nutrients.
Diet compatibility
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Ham N Cheddar LEAN Pockets
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Ham N Cheddar LEAN Pockets.
3 meal ideas using Ham N Cheddar LEAN Pockets
Starter templates matched to Ham N Cheddar LEAN Pockets's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with ham N Cheddar LEAN Pockets
Use ham N Cheddar LEAN Pockets alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Balanced lunch plate with ham N Cheddar LEAN Pockets
Build a plate around ham N Cheddar LEAN Pockets, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Simple dinner with ham N Cheddar LEAN Pockets
Pair ham N Cheddar LEAN Pockets with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 172108), accessed 2019-04-01.
Published: 2019-04-01
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Use Ham N Cheddar LEAN Pockets in your next meal plan
Melio can build a complete week of meals around Ham N Cheddar LEAN Pockets (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan