LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS scores 19/100 (Avoid) primarily due to its **ultra-processed nature** and the presence of **trans fat**.
This LUNCHABLES product scores 19/100, indicating it is an 'Avoid' choice.
It contains 11.11g of protein per 100g, contributing positively to its score.
The presence of 0.51g trans fat and 666.67mg sodium per 100g are significant concerns.
As a NOVA 4 ultra-processed food, it differs significantly from whole-food snack alternatives.
Consider this product for occasional use rather than a regular dietary staple.
Scores -22 points above the snack category average (41/100 across 2903 foods).
Fiber
1g
4% of Daily Value
Protein
11.11g
22% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
666.67mg
29% of Daily Value
+
What it brings to the table
Protein (11.1g)+7
Micronutrients (Calcium, Iron, Vitamin A, Vitamin C)+8
−
What holds it back
Saturated fat (8.1g)-10
Sodium (666.7mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 19
LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS received a FoodScore of 19 out of 100. This score reflects a combination of positive and negative nutritional attributes. On the positive side, the product provides 11.11g of protein per 100g, which contributed 7 points to its score. It also offers some micronutrients, including 12% DV for calcium, 10% DV for iron, 22% DV for Vitamin A, and 10% DV for Vitamin C, collectively adding 8 points. However, several factors significantly penalized its score. The presence of 8.08g of saturated fat per 100g resulted in a 10-point deduction. A notable concern is the 0.51g of trans fat, which led to a substantial 20-point penalty. The high sodium content of 666.67mg per 100g also resulted in a 3-point deduction. Furthermore, its classification as a NOVA 4ultra-processed food incurred a 10-point penalty, and the inclusion of concentrated ultra-processed fat led to an additional 3-point deduction. When compared to a whole-food snack alternative, this LUNCHABLES product contains more added fats and sodium, and lacks the fiber typically found in less processed options.
Health benefits
What the nutrients in lunchables, ham & cheddar cracker stackers actually do for you, grounded in established dietary science.
Source of Protein
This product provides 11.11g of protein per 100g, which can contribute to satiety and muscle maintenance. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. While not a primary protein source, it can help meet daily protein needs as part of a varied diet, especially when other protein-rich foods are consumed throughout the day. The protein primarily comes from the cooked ham component.
Contains Essential Micronutrients
LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS offers some essential micronutrients. Per 100g, it provides 12% DV for calcium, 10% DV for iron, 22% DV for Vitamin A, and 10% DV for Vitamin C. These vitamins and minerals play roles in bone health, oxygen transport, vision, and immune function, respectively. While not a significant source for all, these contributions can supplement intake from other foods, particularly for individuals who may have limited access to a wide variety of nutrient-dense options at snack time.
Convenient Snack Option
This LUNCHABLES product offers a convenient and portable snack for situations where access to fresh, whole foods is limited. Its pre-portioned nature and shelf stability make it easy to pack for school, work, or travel. While not a nutritionally optimal choice for regular consumption, its convenience can be a practical benefit for individuals needing a quick option when time or refrigeration is a constraint. It can serve as a bridge between meals to manage hunger.
LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS scores 19/100 (Avoid) primarily due to its ultra-processed nature and the presence of trans fat.
How to eat it
LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS are typically consumed as a single-serving snack or a component of a packed lunch. The common portion is the entire package. Due to its ultra-processed nature and nutrient profile, it is best considered an occasional item rather than a daily staple.
To improve the nutritional balance, pair this snack with a serving of fresh fruit or a handful of unsalted nuts.
Consider sharing a package or consuming only half to manage intake of saturated fat and sodium.
When possible, opt for less processed alternatives like whole-grain crackers with lean deli meat and cheese for a similar flavor profile.
Always check the 'best by' date to ensure product freshness and quality.
Things to keep in mind
Consumers should be aware of several ingredients in LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS. The product contains partially hydrogenated cottonseed oil, which is a source of trans fat, a nutrient that should be minimized in the diet. The ingredient list also includes high fructose corn syrup and artificial colors (including Yellow 5), which some individuals may choose to limit. The sodium content of 666.67mg per 100g is high, and individuals monitoring their sodium intake, such as those with hypertension, should consume this product in moderation. Common allergens present include wheat, milk, and soy, which are clearly declared on the label.
Is LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS healthy?
Based on its FoodScore of 19/100, this product is categorized as 'Avoid.' It is an ultra-processed food with significant amounts of saturated fat and trans fat, and high sodium. While it provides some protein and micronutrients, its overall nutritional profile suggests it is not a healthy choice for regular consumption.
How does LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS compare to a generic ham and cheese sandwich?
Compared to a homemade ham and cheese sandwich on whole wheat bread, LUNCHABLES, HAM & CHEDDAR CRACKER STACKERS is typically higher in sodium, saturated fat, and contains trans fat. A homemade sandwich would likely offer more fiber and fewer ultra-processed ingredients, making it a more nutritionally favorable option.
What is the concern with 'partially hydrogenated cottonseed oil' in this product?
Partially hydrogenated cottonseed oil is a source of trans fat. Trans fats are known to raise LDL ('bad') cholesterol and lower HDL ('good') cholesterol, increasing the risk of heart disease. Dietary guidelines recommend minimizing the intake of trans fats as much as possible.
What is a reasonable portion size for this snack?
The serving size is 3.5 ounces, which is the entire package. Given its nutritional profile, consuming the full package should be an occasional choice. For more frequent snacking, consider consuming only half the package and supplementing with a whole food item like fruit or vegetables to add fiber and other nutrients.
Are there other LUNCHABLES products that are better choices?
LUNCHABLES offers a variety of products, and their nutritional profiles can vary. Generally, products with fewer ingredients, lower sodium, less added sugar, and no trans fats would be relatively better choices. Always check the nutrition facts and ingredient list for specific LUNCHABLES SKUs to make an informed decision.
How does LUNCHABLES compare to a similar product like Oscar Mayer Lunchables?
While both LUNCHABLES and Oscar Mayer Lunchables are in the same category and often have similar components, their specific nutritional values can differ. It's important to compare the nutrition facts panel and ingredient list of each specific product. Oscar Mayer Lunchables may have variations in sodium, fat, and ingredient quality depending on the exact SKU.