Food
Turnover or hot pocket nutrition facts
A typical portion of turnover or hot pocket (1 small/individual; 35 g, ham) has 90 calories and 3g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 198 calories (meatless) to 260 (nFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Turnover or hot pocket, ham, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 9.3g
- more than 51% of 8,218 USDA reference foods
- Calories per 100 g
- 256
- more than 66% of reference foods
- Sodium per 100 g
- 562mg
- more than 85% of reference foods
1 small/individual weighs 35 g in USDA's record for Turnover or hot pocket, ham (FDC 2708737).
Where the calories come from: 44% carbohydrate, 42% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium5.7 µg in 1 small/individual (35 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2708737), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of turnover or hot pocket USDA describes
Not further specified has the most calories per 100 g (260); the fewest: Meatless (198)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Turnover or hot pocket, ham | 256 | 9.3 g | 11.8 g | 562 mg |
| Turnover or hot pocket, NFSSame values: Turnover or hot pocket, pizza pocket, meat | 260 | 10.3 g | 11.9 g | 536 mg |
| Turnover or hot pocket, pizza pocket | 244 | 9.7 g | 9.6 g | 466 mg |
| Turnover or hot pocket, meatless | 198 | 5.1 g | 7.8 g | 504 mg |
Every nutrient in this record (65)
The portion is 1 small/individual (35 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.26 g | 9.32 g | 7% |
| Total lipid (fat) | 4.14 g | 11.8 g | 5% |
| Carbohydrate, by difference | 9.75 g | 27.9 g | 4% |
| Energy | 89.6 kcal | 256 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 17.1 g | 48.9 g | |
| Total Sugars | 1.05 g | 3.01 g | |
| Fiber, total dietary | 0.53 g | 1.50 g | 2% |
| Cholesterol | 4.90 mg | 14.0 mg | 2% |
| Fatty acids, total saturated | 1.24 g | 3.54 g | 6% |
| Fatty acids, total monounsaturated | 1.69 g | 4.84 g | |
| Fatty acids, total polyunsaturated | 0.94 g | 2.68 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 34.3 mg | 98.0 mg | 3% |
| Iron, Fe | 0.65 mg | 1.87 mg | 4% |
| Magnesium, Mg | 6.65 mg | 19.0 mg | 2% |
| Phosphorus, P | 40.3 mg | 115 mg | 3% |
| Potassium, K | 56.0 mg | 160 mg | 1% |
| Sodium, Na | 197 mg | 562 mg | 9% |
| Zinc, Zn | 0.31 mg | 0.88 mg | 3% |
| Copper, Cu | 0.030 mg | 0.085 mg | 3% |
| Selenium, Se | 5.74 µg | 16.4 µg | 10% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 1.75 µg | 5.00 µg | |
| Vitamin A, RAE | 3.50 µg | 10.0 µg | 0% |
| Carotene, beta | 20.3 µg | 58.0 µg | |
| Carotene, alpha | 4.55 µg | 13.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.23 mg | 0.65 mg | 2% |
| Vitamin D (D2 + D3) | 0.035 µg | 0.10 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 114 µg | 325 µg | |
| Lutein + zeaxanthin | 12.3 µg | 35.0 µg | |
| Vitamin C, total ascorbic acid | 0.84 mg | 2.40 mg | 1% |
| Thiamin | 0.11 mg | 0.32 mg | 9% |
| Riboflavin | 0.055 mg | 0.16 mg | 4% |
| Niacin | 1.31 mg | 3.73 mg | 8% |
| Vitamin B-6 | 0.043 mg | 0.12 mg | 3% |
| Folate, total | 19.3 µg | 55.0 µg | |
| Vitamin B-12 | 0.052 µg | 0.15 µg | 2% |
| Choline, total | 6.93 mg | 19.8 mg | 1% |
| Vitamin K (phylloquinone) | 1.44 µg | 4.10 µg | 1% |
| Folic acid | 14.3 µg | 41.0 µg | |
| Folate, food | 4.90 µg | 14.0 µg | |
| Folate, DFE | 29.1 µg | 83.0 µg | 7% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.0063 g | 0.018 g | |
| SFA 6:0 | 0.0014 g | 0.0040 g | |
| SFA 8:0 | 0.0024 g | 0.0070 g | |
| SFA 10:0 | 0.0038 g | 0.011 g | |
| SFA 12:0 | 0.0077 g | 0.022 g | |
| SFA 14:0 | 0.051 g | 0.14 g | |
| SFA 16:0 | 0.75 g | 2.16 g | |
| SFA 18:0 | 0.38 g | 1.09 g | |
| MUFA 18:1 | 1.61 g | 4.60 g | |
| PUFA 18:2 | 0.84 g | 2.40 g | |
| PUFA 18:3 | 0.073 g | 0.21 g | |
| PUFA 20:4 | 0.0084 g | 0.024 g | |
| PUFA 22:6 n-3 (DHA) | 0.00035 g | 0.0010 g | |
| MUFA 16:1 | 0.062 g | 0.18 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.026 g | 0.073 g | |
| PUFA 20:5 n-3 (EPA) | 0.00035 g | 0.0010 g | |
| MUFA 22:1 | 0.00035 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.0010 g | 0.0030 g |
Source: USDA FoodData Central, FDC 2708737: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in turnover or hot pocket?
90 in 1 small/individual (35 g) of ham; 198 to 260 per 100 g across USDA's descriptions.
How much protein is in turnover or hot pocket?
3g in 1 small/individual; 9.3 g per 100 g.
How much sodium is in turnover or hot pocket?
200mg in 1 small/individual; 562 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov