How Many Nicotine Pouches Equal One Pack of Cigarettes?

How Many Nicotine Pouches Equal One Pack of Cigarettes?

Nicotine pouches are a highly effective nicotine replacement therapy that can pave the way to your dream of living a smoke-free lifestyle. They are discreet and can be used quickly in any situation, whether that be at home or in the office, during your commute or whilst stuck at the airport. You can enjoy nicotine pouches anywhere and take advantage of massive cost savings whilst doing your bit for the environment with a substantial waste reduction.

The global trend towards harm reduction is shifting consumers away from their traditional smoking habits to more sustainable alternatives. Nicotine pouches are in high demand among smokers who understand the obvious health and financial advantages, with thousands of people in the UK switching on to the benefits of this 100% tobacco-free product.

One of the hurdles people often face when exploring nicotine pouches is working out the amount of nicotine that is right for them. It's not a like-for-like swap with cigarettes, you have the advantage of a wider selection of nicotine levels that provide a more nuanced experience catered to your exact needs… once you’ve figured the strengths out.

Join us as we compare how the nicotine strengths in pouches differ from what you are used to in cigarettes. We’ll highlight the various strengths on offer and show you how to match them up to your daily cigarette use with confidence and ease. Let’s dig in.

Comparison of Nicotine Delivery

A nicotine pouch is a cotton envelope containing silica granules, flavourings, sweeteners, and synthetic nicotine powder—nothing more; it contains no tobacco and lacks harmful chemicals. The pouch is placed between the lip and gum where the nicotine is absorbed gradually through the lining of the mouth.

A photo showing the contents of a nicotine pouch

One of the first things you might notice when using nicotine pouches is that the absorption rate is slower than that of a cigarette. Cigarettes contain multiple chemical additives such as ammonia and sugar to ensure fast-acting nicotine delivery by increasing the potency and rate of absorption. When you inhale smoke, nicotine rapidly enters the bloodstream through your lungs and reaches your brain within seconds. Nicotine pouches do not contain any of these chemical additives, so the absorption process through your gums is slightly slower. The payoff is that you can enjoy a steady and consistent release of nicotine from a single pouch for up to an hour.

This is where confusion can set in as a smoker, as the rate of absorption may leave you wondering which strength is right for you. Let’s delve into nicotine content and how its measured in further detail.

Understanding Nicotine Content

Nicotine is measured in (mg) and there is a difference between the amount of (mg) of nicotine in cigarettes and nicotine pouches, which can cause some confusion when you're first shopping around. In the UK there is between 6mg to 13mg of nicotine in one cigarette, with only 1-1.5mg absorbed by the body. Nicotine pouches contain a wider range of strength options, and working out how much nicotine you require has more to do with the amount of cigarettes you smoke than the actual strength of the cigarette. All you need to do is work out your daily smoking amount and that will give you a rough idea of how strong your nicotine your pouches need to be.

It can be a bit tricky when it comes to reading the dosages on nicotine pouches, as some manufacturers will list the total mg/g and others the mg per pouch. We’ve taken all the hard work out of it for you with these simple formulas that show you how to work out the mg per pouch yourself.

A photo highlighting various nicotine pouch strengths

How to work out the weight of a single pouch

Formula for working out the weight of a single nicotine pouch

Example: 13g (total weight) ÷ 20 (number of pouches) = 0.65g (weight of a single pouch)

How to work out mg per pouch

Formula for working out the mg of nicotine per pouch

Example: 9.2mg/g (total strength) x 0.65g (weight of pouch) = 6mg per pouch.

Decide where on the spectrum you are based on your daily smoking habit, i.e low dosage, medium dosage or high dosage. Are you a social smoker who only buys a pack on nights out? Then a low dosage 3mg or 6mg nicotine strength would be ideal. If you smoke 5 to 10 cigarettes a day, try a medium strength nicotine pouch with a dosage of 11mg to 13mg, and if you are a heavy smoker who can easily go through a pack or more per day then a high strength of 15mg and upwards would be a good place to start. 

Top Tip: Start with a low dosage of nicotine if you are unsure

The table below will give you a good indication of which nicotine pouch strength to choose based on your daily smoking habit:

Nicotine Pouch Dosage Guide
Category mg per pouch Equivalent in Cigarettes Smoking Habit
Low Strength 2-5mg 1-5 Casual/social - low tolerance
Mild Strength 6-9mg 5-10 Half a pack a day
High Strength 11-17mg 10-20 High - up to a pack a day
Extra High Strength 20mg+ 20+ More than a pack a day - very high tolerance

How Many Nicotine Pouches Should I Use a Day?

Once you’ve found a strength that satisfies your cravings, it’s entirely your preference as to how many nicotine pouches you use a day. They are there to satisfy your cravings and a single pouch can last for up to an hour, so you may find that you use fewer pouches than you would cigarettes. Bonus! What’s important is that you are not still craving a cigarette while using a pouch. If this is the case then try going up a level in nicotine strength. The opposite is also true, if your pouch is too strong and you feel unwell then its best to drop down to a lower option.

A photo showing nicotine pouches and cigarettes

Cost Saving Benefits

You’re going to love how much money you’ll be saving once you’ve switched to nicotine pouches! With the average cost of cigarettes sitting at £16 a pack, smoking is not only a dangerous habit, but a very heavy financial burden that can see even a 10 a day smoker spending nearly £3000 a year* - that’s more than the average household energy bill. How about spending £4 instead? That’s right, less than a third of what you are used to on something that is safer, will last longer and can be used anywhere you want.

*Annual calculation based on a £16 spend every two days.


Save money with nicotine pouches


Figuring out nicotine pouch strength is not as complicated as it first seems. Don’t worry about how much nicotine is in your cigarettes and then try to find the equivalent in pouches. Instead, figure out how many cigarettes you consume every day and use this as a guide for your dosage. Remember that nicotine pouches take slightly longer to work, but you benefit from much longer use per serving. Certain manufacturers indicate nicotine strength by total weight (mg/g) whilst others will reflect mg per pouch. Both can be used as a guide to strength, but mg/g will always reflect a somewhat higher number than how much nicotine is actually in each pouch. Nicotine pouches are a highly effective replacement therapy that will not only slash your spending by up to a third but also allow you to enjoy nicotine discreetly wherever you want. All that’s left to do is choose your favourite flavour from Alternix’s extensive range of top nicotine pouch brands!

Disclaimer: The content presented on is for informational purposes only and is centered around nicotine pouches and heated tobacco products—alternatives to traditional smoking methods. The information provided on this website, including blog posts and social media interactions, is not intended as medical advice, nor should it substitute for professional medical guidance or treatment.