Pizza pocket calories come to 317 for one regular 130 g pocket and 244 per 100 g, based on the USDA fast-food value for a cheese-filled pocket, heated. The number to notice is sodium: one pocket carries 606 mg, 26% of the daily value, and that total climbs fast once a second pocket goes in the oven.
317kcal
1 pocket · 130 g, cheese filling, heated
16%protein
12.6 gProtein
39 gCarbs
12.5 gFat
How to burn off 317 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cheese filling, heated · per 130 g
Calories
317 kcal
Protein
12.6 g
Carbohydrate
39 g
Fat
12.5 g
Saturated fat
5.1 g
Cholesterol
17 mg
Sodium
606 mg
Potassium
194 mg
Iron
2.5 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pizza pocket: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 regular (130 g)
317
12.6 g
38.6 g
12.5 g
606 mg
16%
Meat filling (130 g)
338
13.3 g
36.3 g
15.5 g
697 mg
17%
1 small (35 g)
85
3.4 g
10.4 g
3.4 g
163 mg
4%
100 g
244
9.7 g
29.7 g
9.6 g
466 mg
12%
3 × 1 regular (130 g)
952
37.7 g
1,817 mg
5 × 1 regular (130 g)
1,586
62.8 g
3,029 mg
One regular pocket is a 317-calorie snack
The standard serving is one regular pocket of 130 g, which lands at 317 calories, or 16% of a 2000-calorie daily value. It also brings 12.6 g of protein and 38.6 g of carbs. On its own that is a solid snack, or a light lunch if you add something fresh on the side.
Pockets rarely stop at one. Two regular pockets come to 634 calories with 25.1 g of protein, and three reach 952 calories, which is a full meal and then some. The format makes it easy to overshoot: they heat in minutes and disappear in a few bites.
Mini versions shrink the math. A small 35 g pocket is 85 calories, about 4% of the daily value, so minis work as portion control only if you actually count them. Five regular pockets, at 1,586 calories, show how quickly a snack habit can eat up most of a 2000-calorie day.
Carbs supply about half the calories
The calorie split is 49% carbs, 35% fat and 16% protein. That is the profile of dough wrapped around cheese: the crust drives the carbs, and the fat share is large enough to matter. Per 100 g you get 29.7 g of carbs, 9.6 g of fat and 9.7 g of protein.
Protein is respectable for a frozen snack. One regular pocket covers 25% of the protein daily value with 12.6 g. It is still not a high-protein food, because most of its calories come from carbs and fat rather than the filling.
Fiber is low at 1.7 g per 100 g, or 2.2 g in a regular pocket, so it will not keep you full for long. Sugar is modest at 5.4 g per pocket. Saturated fat runs 3.9 g per 100 g, a figure worth keeping in mind if pockets show up several times a week.
Sodium is the row to watch
One regular pocket carries 606 mg of sodium, 26% of the daily value in a single item. Per 100 g it is 466 mg, which puts it in the same range as the other pizza-style foods compared on this page. Calories look moderate; sodium is where the pocket punches above its size.
Portions push this number hard. Two pockets bring 1,212 mg, three reach 1,817 mg, and five hit 3,029 mg, which is more than the full daily value on its own. The meat-filled version is saltier still at 697 mg per pocket, or 30% of the daily value.
If you watch sodium, treat one pocket as the portion and build the rest of the plate from low-salt foods such as fresh fruit, raw vegetables or plain yogurt. Skip salty sides like chips, since the pocket has already used up a big slice of the day's allowance.
Meat filling adds calories and fat
The main numbers on this page use a cheese filling, heated. A meat-filled pocket of the same 130 g weight comes to 338 calories versus 317, with 15.5 g of fat against 12.5 g. Protein barely moves, at 13.3 g compared with 12.6 g.
So the cheese pocket is the leaner pick of the two, and the gap is mostly fat. Carbs actually dip slightly in the meat version, 36.3 g against 38.6 g, but not enough to offset the extra fat or the higher sodium.
Brands on this page range from Bold Organics Three Cheese and Spinach Feta pockets to plant-based options from Mikey's, Gardein and Del Monte, plus Geefree gluten-free cheese pockets. Fillings and dough recipes differ, so read each label rather than assuming they all match the USDA value. BodyPal can log a pizza pocket from a photo, which saves digging the box out of the trash.
How does pizza pocket compare?
Here is how a pizza pocket stacks up against a Domino's pizza slice, a Jamaican beef patty and cauliflower pizza crust, per 100 g and per usual serving.
Verdict: Per 100 g the Jamaican beef patty is the lightest at 233 calories, while a single Domino's slice at 278 is the pick if you want the fewest calories in one item. If protein matters, skip the cauliflower crust, which carries only 4.3 g per 100 g despite its healthy image.
Most popular pizza pocket brands in the United States
These labels describe the packaged product, and several are plant-based or gluten-free recipes, so they run from 110 to 307 calories per 100 g around the 244 above. Source: manufacturer labels / USDA FoodData Central.
Pizza pocket FAQs
How many calories are in one pizza pocket?
A regular 130 g pizza pocket is 317 calories. The meat filled version is 338 calories at the same size.
Are pizza pockets good for weight loss?
One pocket is 317 calories with 12.5 g fat and 38.6 g carbs, and it also carries 606 mg sodium. A small 35 g pocket is 85 calories.
Pizza pocket or a slice of Domino's pizza: which is higher?
Per 100 g a pizza pocket is 244 calories and Domino's pizza is 257, so the gram for gram difference is small.
How much protein is in a pizza pocket?
About 12.6 g per 130 g pocket, which works out to 9.66 g per 100 g.
How many carbs are in a pizza pocket?
A regular 130 g pizza pocket has 38.6 g of carbs, including 2.2 g of fiber and 5.4 g of sugars. Per 100 g that is 29.7 g of carbs, and carbs supply 49% of its calories.
What are the macros of a pizza pocket?
One regular pocket gives 12.6 g of protein, 38.6 g of carbs and 12.5 g of fat. By calories that splits into 16% protein, 49% carbs and 35% fat, so it is a carb-led snack with a fair share of fat.
How many calories does a cheese pizza pocket have?
A cheese pizza pocket has 317 calories for a regular 130 g pocket, heated, which is the default on this page. The meat-filled version of the same size comes to 338 calories.
What do the nutrition facts for a pizza pocket show per 100 g?
Per 100 g, a pizza pocket has 244 calories, 9.7 g of protein, 29.7 g of carbs, 9.6 g of fat, 3.9 g of saturated fat and 466 mg of sodium. Cholesterol is low at 13 mg.
How many calories are in two pizza pockets?
Two regular pizza pockets come to 634 calories, along with 25.1 g of protein and 1,212 mg of sodium. That sodium figure is the part to weigh before you heat a second one.
