Nicotine pouches are small, tobacco-free pouches that sit between your gum and lip and release nicotine through the lining of your mouth. They are for adults who smoke or used to smoke. This guide covers how to use one properly: opening the can, where to put the pouch, how long to keep it in, how many to use, how to read the strength on the can and how to store them. It also covers the UK rules that apply from 29 October 2026.
What are nicotine pouches?
A nicotine pouch is a small white pouch filled with nicotine, water, plant-based fibres, flavourings and sweeteners. There is no tobacco leaf, nothing to light and nothing to inhale. A 2020 NHS London user guide lists the same ingredients and confirms they contain no tobacco.
People often call them "snus", but they are not the same thing. Traditional snus contains tobacco, and selling it is illegal in the UK. Tobacco-free nicotine pouches are not covered by that ban. Our guide to what snus is explains the difference.
How to use a nicotine pouch, step by step
1. Open the can
Most cans have a lid that twists or pops off. A new can usually has a seal around the edge to break the first time. Some brands use a child-resistant lid, where you press the sides or line up two marks while you twist. The top of the lid usually has a separate compartment for used pouches.
2. Take out one pouch
Take a single pouch. If it feels packed tight, a gentle roll between your finger and thumb loosens it so it sits flat against your gum.
3. Place it between your gum and upper lip
Lift your upper lip and tuck the pouch between your gum and lip, slightly to one side rather than dead centre. Press it flat with your tongue. The NHS London guide simply says between your gum and lip, and VELO's UK guide recommends the upper lip while noting there's no single right way to place it. If the lower lip is more comfortable for you, that works too. Swapping sides between pouches helps if one spot starts to feel sore.
4. Leave it in place
You'll feel a tingling or warm sensation. That is normal: it is the nicotine being released. You don't need to chew or suck the pouch. The NHS London guide says you can gently chew it a few times to release more nicotine, but most people leave it still.
The same guide recommends keeping a pouch in for a minimum of 5 minutes and a maximum of 60 minutes. VELO suggests up to 30 minutes for its pouches. In practice, most people take the pouch out once the flavour and tingle have faded.
5. Take it out and bin it
Put the used pouch in the lid compartment until you can throw it in a bin. Don't flush pouches or drop them outside, and don't swallow them.
| Step | What to do | Good to know |
|---|---|---|
| 1 | Open the can | Break the seal the first time; some lids are child-resistant |
| 2 | Take one pouch | Roll it gently if it feels tightly packed |
| 3 | Place under your upper lip | Slightly to one side; swap sides between pouches |
| 4 | Leave it in | Tingling is normal; 5 to 60 minutes, often around 30 |
| 5 | Take it out and bin it | Use the lid compartment; never swallow a pouch |
What does a nicotine pouch feel like?
The first thing you notice is the tingle under your lip, followed by the flavour. On your first few pouches the tingle can feel strong, especially with mint flavours or higher strengths.
If the tingle turns into real pain or a burning feeling that doesn't settle, take the pouch out. It usually means the strength is too high for you or that spot needs a rest.
How many nicotine pouches a day?
There is no official daily number, because it depends on how much you smoked and the strength you use. The NHS London guide suggests using one roughly every hour or whenever you get the urge to smoke. If you keep each pouch in for up to 60 minutes, you shouldn't need more than one an hour. It also suggests a can should last one to two days.
Use one pouch at a time. Using two at once, or one straight after another, can make you feel sick or dizzy.
How many pouches are in a can? It depends on the brand and the can. Killa, Pablo Exclusive and Cuba cans hold 20 pouches, while Pablo Mini cans hold 30. Other brands vary by format and by country, so check the label on the can.
How to choose a nicotine pouch strength
Reading the strength on the can
Strength is printed on every can, but brands don't all measure it the same way. Some state milligrams (mg) of nicotine per pouch. Others state mg per gram (mg/g) of pouch material, which can look much higher than the amount in each pouch. Some add a dot scale. Always compare per-pouch figures before switching brands.
| Brand | What the can shows | What that means per pouch |
|---|---|---|
| ZYN | mg per pouch, plus dots | The number on the can is the per-pouch amount; more dots means stronger |
| Killa | 16mg/g | About 13.2mg per pouch (each pouch weighs around 0.8g) |
| Pablo Exclusive | 50mg/g | About 30mg per pouch (each pouch weighs around 0.6g), not 50mg |
Where to start
The NHS London guide covers pouches between 3mg and 6mg. It suggests that people who smoke 20 or more cigarettes a day start with the higher of the two strengths, and those who smoke fewer start lower and step up only if cravings aren't met. If a strength feels too strong, drop down.
Many pouches on the UK market are far stronger than this. A 2025 Department of Health and Social Care call for evidence noted that pouches currently have no set nicotine limit and some reach 150mg. Most of the pouches we sell are 12mg per pouch or stronger, and high-strength ranges such as Pablo Exclusive are made for people with a high existing nicotine tolerance, not first-time users. If you're new to pouches, start with the lowest strength you can find and only step up if you need to. You can filter our nicotine pouch range by strength.
How to store nicotine pouches
Keep cans closed and somewhere cool and dry, out of direct sun. Pouches that dry out lose flavour. Keep them well away from children and pets: a pouch contains a concentrated dose of nicotine that can be dangerous if a child swallows it. Check the can for any best-before date.
Side effects and who shouldn't use them
The NHS London guide lists hiccups and a sore mouth as possible side effects, and feeling sick or an upset stomach if you use too many. Action on Smoking and Health (ASH) adds that nausea, vomiting, headaches and dizziness have been reported, especially among people not used to nicotine. ASH also notes that long-term effects on oral health still need more research. If side effects don't settle, try a lower strength or stop, and speak to a pharmacist or GP if you're concerned.
Don't use nicotine pouches if you have never smoked or if you are under 18. If you are pregnant or breastfeeding, or you have a medical condition or take regular medication, speak to your midwife, GP or pharmacist first.
If a pouch is swallowed
The NHS advice on poisoning applies:
- If a child swallows a pouch, or anyone becomes unwell after swallowing one, call 999 or go to A&E.
- If you're not sure whether it's harmful, call NHS 111 for advice.
- Don't try to make them sick, and don't give them anything to eat or drink.
- Take the can with you so doctors can see the product and its strength.
UK rules on nicotine pouches
Until recently, nicotine pouches had no legal minimum age of sale in the UK. That changes under the Tobacco and Vapes Act 2026, which received Royal Assent on 29 April 2026. From 29 October 2026 it is an offence to sell nicotine products, including pouches, to anyone under 18, or to buy them on behalf of someone under 18. Vending machines selling them and giving them away free are banned from the same date.
There is no legal nicotine strength limit for pouches yet, but the Act gives the government powers to set one, along with rules on flavours, packaging and advertising.
Selling snus and other oral tobacco remains illegal in the UK, and the Act restates that ban from 29 October 2026. Our guide to snus and nicotine pouch laws in the UK covers the rules in full.
Frequently asked questions
Can you swallow the saliva?
Yes. Nicotine pouches don't need spitting. Just don't swallow the pouch itself.
Should it go under the upper or lower lip?
Most brands recommend the upper lip, slightly to one side. The lower lip works if it's more comfortable. Swap sides between pouches to avoid irritation.
Can you chew a nicotine pouch?
You don't need to. The NHS London guide says a few gentle chews can release more nicotine, but most people leave the pouch still under the lip.
Can you take nicotine pouches on a plane?
Rules vary by airline and destination. Nicotine pouches are banned in France and Singapore, so don't take them there. Check before you fly. Our guide to travelling with vapes and pouches covers what to check.
Can nicotine pouches help me stop smoking?
Nicotine pouches are not a licensed stop-smoking medicine. If you want to quit, your local NHS stop smoking service can help with licensed treatments and support. If you want to cut down or come off nicotine altogether, see our guide to tapering off nicotine.