Turnover or hot pocket, chicken
Common food
A chicken turnover or hot pocket is a savory, hand-held pastry filled with seasoned chicken and often a creamy or cheesy sauce, encased in a flaky or crisp dough. The texture is a satisfying contrast of a tender, juicy filling against a golden, sometimes slightly chewy crust. Nutritionally, it's a calorie-dense, protein-rich snack or meal that provides quick energy from its carbohydrate-heavy dough.
Calorie split: 20% protein · 46% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, savory flavor of seasoned chicken and melted cheese encased in a warm, flaky crust. Its ultimate convenience as a grab-and-go meal or quick snack makes it a staple for busy lifestyles.
⚠️ Watch-outs & how to enjoy it better
The high refined carbohydrate and sodium content can lead to blood sugar spikes and may be concerning for those monitoring salt intake. To counteract, pair it with a side of non-starchy vegetables or a fresh salad to add fiber and slow digestion, and be mindful of portion size.
Key benefits
- Good source of protein for muscle maintenance
- Provides quick energy from carbohydrates
- Convenient, portable, and requires minimal preparation
- Offers a satisfying mix of protein, fat, and carbs
- Can be a useful calorie-dense option for active individuals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern frozen 'Hot Pocket' was patented in 1983 and was originally inspired by the Greek spanakopita, a savory phyllo pastry.
Full nutrition (USDA data · scales with serving)
| Water | 55.1 g |
| Energy | 215 kcal |
| Protein | 10.7 g |
| Total lipid (fat) | 8.2 g |
| Carbohydrate, by difference | 24.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 88.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 456 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 49.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 28.3 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 51.0 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 288 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 29.0 mg |
FAQ
Is a chicken turnover a good source of protein?
Yes, per 100g it contains about 10.7g of protein, making it a decent protein source, especially for a snack or light meal.
Why is it high in calories?
The calorie density comes from the combination of the refined flour dough (carbs) and the fat used in the filling and crust, which together provide a significant amount of energy.
Can I make a healthier version at home?
Absolutely. Use whole-wheat or whole-grain dough, load the filling with vegetables like spinach or mushrooms, use lean chicken breast, and opt for low-fat cheese to boost fiber and reduce saturated fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.15 kcal/g · 20% calories from protein · 1.3 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.