Lunchables

Processed Food

Item Rating: 53/100

1 serving (100 grams) contains 300 calories, 10.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	14.3 g	71%
	Polyunsaturated Fat	0 g
Cholesterol		59.5 mg	19%
Sodium		1666.7 mg	72%
Total Carbohydrates		71.4 g	25%
	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		3.6 mg	20%
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 (45.8%)

Protein: 95 cal (13.6%)

Carbs: 285 cal (40.7%)

About Lunchables

Lunchables are a pre-packaged convenience meal originally introduced by Kraft Foods in 1988 and designed for quick and easy consumption. They typically consist of components like crackers, processed cheeses, deli meats, and sometimes a small dessert or drink. While Lunchables are a popular option for on-the-go snacking, they are often high in sodium, fat, and processed ingredients. Nutritionally, a typical Lunchable serving provides around 300 calories, 10g protein, 15g fat, and 30g of carbohydrates, but may lack substantial fiber (2g) and micronutrients such as Vitamin D and Vitamin C. Due to their processed nature, they are a less nutrient-dense choice compared to whole food meals but are valued for convenience and portion control.

Health Benefits

• Provides 10g of protein per serving, which supports muscle maintenance and repair.
• Delivers 150mg of calcium, contributing to bone health and proper muscle function.
• Contains iron (1.5mg per serving), which is necessary for the production of red blood cells and oxygen transport.

Dietary Considerations

Allergens: Contains milk, gluten, soy

Suitable for: Non-restricted diets, moderate-calorie diets

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

Selection and Storage

Keep Lunchables refrigerated at or below 40°F (4°C) and avoid leaving them at room temperature for extended periods to prevent spoilage.

Common Questions About Lunchables Nutrition

Are Lunchables a good source of protein?

Lunchables provide about 10 grams of protein per serving, which is a moderate amount relative to their size. While this can contribute to your daily protein intake, they are not as high in protein compared to other options like a chicken breast or Greek yogurt.

Can I eat Lunchables on a keto or low-carb diet?

Lunchables are not ideal for a keto or strict low-carb diet because they contain 30 grams of carbs per serving, including 5 grams of sugar. Many keto-friendly meals aim to keep daily carb intake under 20-50 grams, making Lunchables a less suitable choice.

Are Lunchables healthy to eat regularly?

Lunchables are convenient but may not be the healthiest choice for regular consumption due to their high sodium content (700 mg per serving, about 30% of the recommended daily intake). Additionally, they are processed and lack substantial amounts of fiber and essential vitamins.

How many Lunchables should I eat in one serving?

One package of Lunchables is considered one serving and contains 300 calories. This portion size can work as a light meal or snack, but for a more balanced diet, consider adding fresh fruits, vegetables, or other nutrient-rich side options.

How do Lunchables compare to a homemade sandwich?

Lunchables are more convenient but generally higher in sodium and lower in fiber compared to a homemade sandwich made with whole-grain bread, lean proteins, and fresh vegetables. Preparing a sandwich at home allows for better control over nutrients and portion sizes while reducing processed ingredients.

Data Sources & Scientific References