Lunchable

Processed Food

Item Rating: 57/100

1 serving (100 grams) contains 300 calories, 10.0 grams of protein, 15.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	11.9 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		1428.6 mg	62%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	4.8 g	17%
	Sugars	11.9 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		357.1 mg	27%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 321 cal (49.1%)

Protein: 95 cal (14.5%)

Carbs: 238 cal (36.4%)

About Lunchable

Lunchables are a pre-packaged meal originating in the United States, introduced by Kraft Heinz in 1988, and designed for convenience, especially for children’s lunches. These meals typically include small portions of crackers, meats, cheeses, and sometimes desserts or beverages. The nutritional profile of an average Lunchable contains approximately 300 calories per serving, with 10g of protein, 25g of carbohydrates, 15g of fat, 2g of fiber, and modest amounts of calcium (150mg), iron (1mg), and vitamin C (2mg). While convenient, Lunchables are often noted for their high levels of sodium, added preservatives, and lower fresh food content. They can be part of a meal if balanced with fresh fruits or vegetables to enhance their nutritional value.

Health Benefits

• Provides 10g of protein, which supports muscle repair and growth.
• Contains 150mg of calcium, essential for maintaining strong bones and teeth.
• Offers iron (1mg), which is important for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains milk, wheat, soy

Suitable for: Non-vegetarian

Not suitable for: Vegan, dairy-free, gluten-free, low-sodium

Selection and Storage

Keep Lunchables refrigerated at 32–40°F and consume by the 'use by' date. Avoid freezing to maintain texture and quality.

Common Questions About Lunchable Nutrition

Are Lunchables high in protein?

Lunchables contain 10 grams of protein per 300-calorie serving, which is moderate for a snack or light meal. While it provides some protein, it may not be substantial enough for those aiming for high-protein dietary goals.

Can I eat Lunchables on a keto diet?

Lunchables are not ideal for a keto diet as they contain 25 grams of total carbohydrates per serving, which is too high for most keto plans that aim to limit daily carbs to 20-50 grams. You may wish to opt for a lower-carb alternative.

Are Lunchables healthy?

Lunchables can be convenient but have some health concerns, including 600 milligrams of sodium per serving, which is 25% of the daily recommended limit. Additionally, they offer limited fiber (2 grams per serving) and contain 5 grams of sugar, making them less optimal for a balanced diet.

What is the recommended portion size for Lunchables?

One pack of Lunchables is typically a single serving and provides 300 calories. It's suitable as a snack or light meal but may fall short in providing adequate nutrition for a full meal, especially in protein and fiber.

How do Lunchables compare to homemade charcuterie snacks?

Homemade charcuterie snacks can be a healthier alternative to Lunchables because you can control the ingredients. Homemade versions often allow for lower sodium, more fiber, and healthier fats by choosing fresh vegetables, whole-grain crackers, and lean meats.

Data Sources & Scientific References