Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Pocky vs Cookies, chocolate cream covered biscuit sticks: nutrition compared

Nutrient (per 100 g)PockyCookies, chocolate cream covered biscuit sticks
Calories447 kcal447 kcal
Protein10 g10 g
Carbohydrates51.1 g51.1 g
Fat22.5 g22.5 g
Fibre5 g5 g
Sugar25 g25 g
Sodium213 mg213 mg

All values per 100 g. Source: USDA FoodData Central.

Pocky - nutritional information
🍫

Pocky

🔥 447 Calories
💪 10g Protein
⚡ 51.1g Carbohydrates
🥑 22.5g Fat

Pocky provides 447 kcal per 100 g, with 10 g of protein, 51.1 g of carbohydrates and 22.5 g of fat. 1 stick of Pocky (4 g) provides about 18 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Sweets
Pocky
Energy density
Dense
447 kcal per 100g
Macro energy profile
Balanced
9% Protein · 46% Carbohydrates · 45% Fat
Glycemic profile
Low GI
GI 45 · GL 23
Notable signals
High in fatHigh in sugarHigh in fiberUSDA data

Nutritional Information

447
kcal/100g
Protein
10g
Carbohydrates
51.1g
Fat
22.5g
Glycemic Index:
45

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories447 kcal
Protein10 g
Carbohydrates51.1 g
Fat22.5 g
Fiber5 g
Sugar25 g
Sodium213 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 stick4 g18 kcal
100 g100 g447 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
447 kcal
Protein
10 g
Carbohydrates
51.1 g
Fat
22.5 g
Fiber
5 g
Sugar
25 g
Sodium
213 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Pocky

Pocky is a popular Japanese snack that consists of biscuit sticks coated in a variety of flavors, including chocolate, strawberry, and matcha. Originating in Japan in 1966, Pocky was created by the snack company Glico and has since become an iconic treat enjoyed by people around the world. Its unique design makes it a fun and shareable snack, making it a staple in many cultures, especially in Asian countries.

Nutritionally, Pocky is relatively high in carbohydrates and fats, providing a quick source of energy. With approximately 447 calories per 100g, it contains 10g of protein, 51.1g of carbohydrates, and 22.5g of fat. Its light and crunchy texture, combined with its sweet taste, makes it an appealing option for snack time or as a dessert accompaniment. However, it should be consumed in moderation as part of a balanced diet.

Health Benefits

Provides a quick source of energy due to high carbohydrate content.
Contains protein, which is essential for muscle repair and growth.
Low in sodium, making it a heart-healthy snack option.
Available in various flavors, catering to different taste preferences.
Convenient and portable for on-the-go snacking.
Can be paired with fruits or yogurt for a more nutritious snack.
Offers a fun and interactive way to enjoy snacks, especially in social settings.
Low cholesterol content, suitable for those monitoring their heart health.
Can be enjoyed as a dessert alternative without excessive calories.
Contains trace minerals that support overall health.

Recommended Food Pairings

🥗
Pocky and ice cream - the crunchy texture complements the creaminess of ice cream.
🥗
Pocky with fresh fruit - pairing with strawberries or bananas enhances flavor and nutrition.
🥗
Pocky dipped in yogurt - adds protein and creaminess for a balanced snack.
🥗
Pocky and tea - a traditional pairing that balances sweetness with the bitterness of tea.
🥗
Pocky with chocolate sauce - for those who love extra sweetness, this combination is indulgent.

How to Consume

Serving size
Recommended serving is 30g, approximately 10 sticks.
Frequency
Recommended frequency is 1-2 times per week.
  • •Enjoy as a light snack between meals.
  • •Pair with beverages like tea or milk for a balanced treat.
  • •Use as a decorative element on dessert platters.
  • •Consider portion control to avoid excess calorie intake.
  • •Try different flavors for variety and enjoyment.

Selection & Storage

How to choose:

  • ✓Select packs with unbroken and whole sticks for optimal texture.
  • ✓Check the expiration date to ensure freshness.
  • ✓Look for sealed packaging to avoid contamination.
  • ✓Choose flavors that align with personal preferences for enjoyment.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Best consumed within 6 months of opening; can last up to 1 year if unopened.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance should avoid Pocky made with wheat.
  • ⚠️Those with nut allergies should check flavors that may contain nuts.
  • ⚠️Not suitable for individuals on low-sugar diets due to sugar content.
  • ⚠️May not be appropriate for those with specific dietary restrictions, such as veganism, depending on flavor.
  • ⚠️Excessive consumption may lead to weight gain due to high caloric content.
  • ⚠️Be cautious of choking hazards, especially for young children.
  • ⚠️Check for allergen information before consumption.

Frequently Asked Questions

How many calories does Pocky have?

Pocky contains approximately 447 calories per 100 grams, making it a high-calorie snack. It's important to monitor portion sizes to maintain a balanced diet.

Is Pocky healthy?

Pocky can be enjoyed in moderation as part of a balanced diet, providing a quick energy source and some nutritional benefits, but it is relatively high in sugars and fats.

How should Pocky be stored?

Pocky should be stored in a cool, dry place away from direct sunlight. Once opened, it is best consumed within 6 months for optimal freshness.

What are the benefits of eating Pocky?

Eating Pocky offers a quick energy boost, convenience for snacking, and the enjoyment of a variety of flavors. It's also a fun treat for social occasions.

How much Pocky can I eat per day?

It is advisable to limit Pocky consumption to a serving size of about 30g, which is approximately 10 sticks, to keep caloric intake in check.

How many calories are in 1 stick of Pocky (4 g)?

1 stick of Pocky (4 g) has about 18 kcal — 0.4 g protein, 2 g carbohydrates and 0.9 g fat (calculated from the USDA values per 100 g).

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