A steak and cheese pocket is a convenient handheld snack or light meal consisting of sliced steak and cheese wrapped up in a pocket of dough. It provides a quick and tasty way to get some protein and fat. But with its dough exterior and meat and cheese filling, the steak and cheese pocket is relatively high in calories. So how many calories are actually in one of these pockets?
What is a Steak and Cheese Pocket?
A steak and cheese pocket, sometimes called a steak bomb pocket, is a type of hot pocket or calzone made with a bread dough wrap filled with steak, cheese, and other ingredients. The most common ingredients are:
- Bread dough – The outer layer is made from bread dough like pizza dough or calzone dough. This is what forms the pocket or wrap around the fillings.
- Sliced steak – Thinly sliced pieces of beef steak, usually round steak or sirloin, make up the main protein filling.
- Cheese – Sliced cheese like cheddar, Swiss, provolone, or mozzarella is a key ingredient. The cheese provides additional protein and calcium.
- Onions and bell peppers – For added flavor and texture, onions and bell peppers are often included.
- Sauce – The steak and veggies are commonly topped with a sauce like brown gravy, pizza sauce, or nacho cheese sauce before wrapping.
The bread dough wrap is sealed around the fillings and then baked or microwaved until hot and the dough is fully cooked. This gives the steak pocket its characteristic baked bread shell encasing the savory steak and cheese filling.
Nutrition Facts
The total calories and nutrition in a steak and cheese pocket can vary considerably depending on the specific brand, ingredients, and portion size.
However, based on typical nutrition information for a medium 6-inch steak and cheese hot pocket style sandwich, the approximate nutrition facts are:
| Amount Per Serving | Calories |
|---|---|
| Total Fat 22g | 34% Daily Value* |
| Saturated Fat 9g | 45% Daily Value* |
| Trans Fat 0g | |
| Cholesterol 45mg | 15% Daily Value* |
| Sodium 790mg | 34% Daily Value* |
| Total Carbohydrate 29g | 10% Daily Value* |
| Dietary Fiber 1g | 4% Daily Value* |
| Total Sugars 2g | |
| Protein 14g | |
| Calcium 20% Daily Value* | 290 Calories |
*The % Daily Value 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.
As you can see, a typical 6-inch steak and cheese pocket contains about 290 calories.
It also packs a good amount of fat (22g total, 9g saturated) and sodium (790mg). The protein (14g) and calcium (20% DV) contents are also relatively high for the serving size.
Calorie Breakdown
To understand where those calories are coming from, here is a calorie breakdown of the main ingredients:
Dough
The dough wrap makes up about 50% of the total weight. A 100g serving of bread dough contains approximately:
- Calories: 270
- Carbs: 46g
- Fat: 4g
- Protein: 10g
For a 6-inch pocket, the dough contributes about 135 calories.
Steak
A 100g serving of broiled sirloin steak contains:
- Calories: 271
- Carbs: 0g
- Fat: 18g
- Protein: 26g
With around 50g (1.8 oz) of steak in a pocket, the steak provides approximately 135 calories.
Cheese
One ounce (28g) of cheddar cheese has:
- Calories: 114
- Carbs: under 1g
- Fat: 9g
- Protein: 7g
With about 1.5oz (42g) of cheese per pocket, the cheese adds roughly 150 calories.
Vegetables
Onions, peppers, and other veggies contribute negligible calories, under 10 calories total.
Sauce
Around 2 tablespoons (30g) of sauce, such as pizza sauce or nacho cheese sauce, adds about 30-50 calories.
Calorie Total
Adding up the main calorie sources:
- Dough: 135 calories
- Steak: 135 calories
- Cheese: 150 calories
- Veggies: 10 calories
- Sauce: 50 calories
This puts the total calories for a typical 6-inch steak and cheese pocket at around 480 calories.
So in summary:
A 6-inch steak and cheese pocket contains approximately 480 calories.
However, this can vary between 350-600 calories depending on the specific ingredients, portion size, preparation method, and recipe.
Ways to Reduce Calories
If you want to lighten up your steak pocket, there are several easy ways to reduce the calories:
- Choose a lower calorie dough, like a whole wheat thin crust
- Use lower fat cheese such as part-skim mozzarella
- Load up on extra veggies like mushrooms, tomatoes, and spinach
- Use leaner cuts of steak, like flank, sirloin, or tenderloin
- Limit high calorie sauces and dressings
- Opt for a smaller 4-inch pocket instead of a large 6-inch
- Bake it instead of microwaving to reduce excess grease
Making some of these simple substitutions can save you 70-150 calories per pocket.
Health Impact of Steak Pockets
Steak pockets make a quick, protein and calcium packed meal. However, the high amount of refined carbs, saturated fat, sodium, and calories mean they should be enjoyed in moderation.
Frequent consumption of highly processed and calorie dense foods like steak pockets can contribute to:
- Weight gain – The abundance of calories, fat, and carbs can easily cause overeating and fat gain over time.
- High cholesterol – The high saturated fat content can raise LDL (bad) cholesterol.
- High blood pressure – Excess sodium can increase blood pressure.
- Heart disease – Too much saturated fat, sodium, and calories raises heart disease risk.
- Diabetes – Heavy consumption of refined carbs is linked to insulin resistance.
For better health, steak pockets should be limited to an occasional treat. Instead fill up on more whole food choices like fresh lean meats, vegetables, fruits, beans and legumes. This provides more fiber, vitamins, and minerals.
Other Hot Pocket and Calzone Options
Steak and cheese is a popular hot pocket filling, but many other fillings and versions are available. Here’s how some other common options compare in calories:
Ham and Cheese
A typical ham and cheese hot pocket or calzone contains around:
- Calories: 300
- Less fat and sodium than steak
- More processed meat
Pepperoni Pizza
- Calories: 320
- Higher in processed meat and sodium
- More total fat than steak pocket
Sausage, Egg and Cheese
- Calories: 370
- Higher fat from sausage and egg
- More cholesterol than other options
Cheese and Broccoli
- Calories: 300
- Lower in fat, protein and calories
- Higher in fiber from veggies
Four Cheese
- Calories: 340
- Much higher in saturated fat from cheese
- Lower protein than meat versions
In general, the cheese, veggie, and combo pockets tend to be lower in calories, fat, and sodium compared to pockets with lots of meat.
Healthier Homemade Options
For a fresher, lighter handheld meal, consider making your own homemade hot pockets or calzones. This allows you to control the ingredients and nutrition.
Some healthier recipes to try:
- Grilled chicken with pesto and tomatoes
- Shrimp and spinach with feta cheese
- Black bean, salsa, and avocado
- Veggie and goat cheese with marinara sauce
- Turkey, apple, and cheese
- Hummus, bell pepper, and mushroom
Using tender lean meats, olive oil, low fat cheeses, and plenty of veggies can create a more balanced handheld meal under 400 calories with better nutrition.
Conclusion
A steak and cheese pocket contains around 480 calories for a typical 6-inch sandwich. The high amounts of refined flour, cheese, fatty meat, sodium, and calories make steak pockets more of an occasional indulgence food. Moderating portion sizes and choosing lower calorie fillings and ingredients can help reduce the calorie content. Making homemade hot pockets and calzones is an even healthier idea to get in more fiber, vitamins and minerals. Overall though, steak pockets and other frozen convenience snacks shouldn’t replace regular balanced, whole food meals and snacks for good nutrition.