Calories in Pot Pies: Nutrition Facts & Serving Sizes
Per 1 package yields (397g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A full pot pie package (397g) delivers 699 calories, making it a substantial single-serving comfort meal. Per 100g, pot pie contains 176 calories, 6.5g protein, 17.7g carbs, and 8.8g fat, with 1.1g of fiber. The macro breakdown reflects the flaky pastry crust that surrounds the filling, contributing most of the fat and carbohydrates. Sodium is notable at 350mg per 100g, which scales to about 1,390mg per full package, a significant portion of daily sodium limits. Cholesterol sits at 16mg per 100g. The protein content is relatively low for the calorie load, so pot pie is more of a comfort-food calorie source than a muscle-building meal. For anyone managing calories, a pot pie can work as an occasional higher-carb meal, but the fat and sodium levels make it best consumed in moderation rather than as a daily staple.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 package yields (397g) | 698.7 | 25.8g | 70.3g | 34.9g | 4.4g |
| 1 serving (397g) | 698.7 | 25.8g | 70.3g | 34.9g | 4.4g |
| 100g | 176 | 6.5g | 17.7g | 8.8g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 176 | 9% |
| Protein | 6.5g | 13% |
| Total Fat | 8.8g | 11% |
| Saturated Fat | 2.9g | 14% |
| Total Carbohydrates | 17.7g | 6% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 0g | |
| Sodium | 350mg | 15% |
| Cholesterol | 16mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.9g | 1% |
| Cholesterol | 16mg | 5% |
| Iron | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pot Pies
Pot pie provides a balanced combination of carbohydrates, fat, and moderate protein in a single convenient package. The 25.8g of protein per full serving (397g) contributes to daily protein targets, though the ratio of protein to total calories is lower than lean meat sources.
The carbohydrates from the pastry crust and vegetable filling provide energy for daily activity, and the 4.4g of fiber per full serving supports digestive health and helps slow carbohydrate absorption, reducing blood sugar spikes compared to lower-fiber carb sources.
For those in a heavy training phase who need higher calorie intake, a pot pie can serve as a calorie-dense convenience meal that pairs protein with carbs without requiring meal prep. The fat content (34.9g per full package) provides long-lasting energy and fat-soluble nutrient absorption.
The iron content (1mg per 100g) supports oxygen transport and energy production. While pot pie is not a micronutrient powerhouse, it delivers a filling, energy-rich meal that can fit within a balanced diet when paired with nutrient-dense foods throughout the day.
For weight management, the key is context: a pot pie on a high-activity day when total calorie needs are elevated is very different from eating one while sedentary.
Dietary Considerations
Pot pie is not suitable for keto or low-carb diets, with 17.7g of carbs and 8.8g of fat per 100g. A full package contains 70.3g of carbs, which well exceeds typical daily keto limits. Pot pie is not vegan or vegetarian due to meat filling and animal-based fats. It is not gluten-free, as the pastry crust contains wheat flour. For weight loss, the 699 calories per package is manageable in a calorie-controlled day but leaves limited room for other meals. The sodium content (1,390mg per package) is worth noting for anyone monitoring sodium intake. Pot pie is best treated as an occasional comfort meal rather than a regular fixture in a fat-loss or lean-bulk diet.
Daily Intake (100g)
100g of pot pie provides 9% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a pot pie?
A full pot pie package (397g) contains approximately 699 calories, with 25.8g protein, 70.3g carbs, and 34.9g fat. Per 100g, pot pie contains 176 calories.
Is pot pie good for weight loss?
Pot pie can fit into a weight loss diet occasionally but is not ideal as a daily food. At 699 calories per package with high fat and carbs, it uses up a large portion of a daily calorie budget. Pairing it with higher-protein foods throughout the day helps balance macros.
How much protein in a pot pie?
A full pot pie package (397g) contains 25.8g of protein, or 6.5g per 100g. The protein mostly comes from the meat filling, typically chicken or turkey.
Is pot pie high in sodium?
Yes, pot pie is relatively high in sodium at 350mg per 100g. A full package contains around 1,390mg of sodium, which is a significant portion of the recommended daily limit of 2,300mg.
Is pot pie gluten-free?
Standard pot pie is not gluten-free because the pastry crust is made with wheat flour. People with celiac disease or gluten sensitivity should avoid conventional pot pies unless specifically labeled gluten-free.
How many carbs are in a pot pie?
A full pot pie package (397g) contains 70.3g of carbohydrates, with 4.4g of fiber. Per 100g, pot pie has 17.7g of carbs, mostly from the pastry crust.
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