LUNCHABLES, HAM & CHEDDAR WITH CRACKERS scores 43/100 (Poor) on FoodScore, primarily due to its **ultra-processed nature** and high sodium content.
FoodScore: 43/100 (Poor), indicating it is not a primary choice for regular consumption.
Contains 800mg sodium per 100g, contributing significantly to daily intake.
Provides 14.4g protein per 100g, which can contribute to satiety.
Classified as NOVA 4, meaning it is an ultra-processed food.
Consider this product as an occasional convenience item rather than a dietary staple.
Scores +2 points above the snack category average (41/100 across 2903 foods).
Fiber
1.1g
4% of Daily Value
Protein
14.44g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
800mg
35% of Daily Value
+
What it brings to the table
Protein (14.4g)+10
Micronutrients (Calcium, Vitamin A, Vitamin C)+6
−
What holds it back
Saturated fat (7.8g)-9
Sodium (800mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 43
LUNCHABLES, HAM & CHEDDAR WITH CRACKERS receives a FoodScore of 43 out of 100, placing it in the 'Poor' category. This score is influenced by several factors, including its classification as NOVA 4 (ultra-processed), which incurs a significant penalty. The product contains 800mg of sodium per 100g, a high amount that contributes to a penalty in the FoodScore calculation. Additionally, the saturated fat content at 7.78g per 100g also negatively impacts the score. On the positive side, the product provides 14.44g of protein per 100g, offering a bonus. It also receives bonuses for certain micronutrients, specifically 13% DV for calcium, 25% DV for Vitamin A, and 15% DV for Vitamin C per 100g. However, the presence of ingredients like sodium nitrite and various stabilizers in the ham and cheese product contribute to its ultra-processed classification. Compared to a whole-food snack alternative, this LUNCHABLES product contains considerably more sodium and saturated fat, and lacks the fiber typically found in less processed options.
Health benefits
What the nutrients in lunchables, ham & cheddar with crackers actually do for you, grounded in established dietary science.
Source of Protein
This LUNCHABLES product provides 14.44g of protein per 100g, which can contribute to muscle maintenance and satiety. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. Including protein in snacks can help manage hunger between meals, potentially reducing overall calorie intake later in the day.
Contains Essential Micronutrients
LUNCHABLES, HAM & CHEDDAR WITH CRACKERS offers some essential micronutrients. Per 100g, it provides 13% of the Daily Value for calcium, which is important for bone health and nerve function. It also contains 25% of the Daily Value for Vitamin A, vital for vision and immune function, and 15% of the Daily Value for Vitamin C, an antioxidant supporting immune health.
Convenient Snack Option
This product offers a convenient and portable snack solution for individuals with limited time or access to fresh food preparation. Its pre-portioned nature and shelf stability make it easy to pack for school, work, or travel. While not a primary source of nutrition, it can serve as a quick option when other choices are unavailable, providing some protein and calories.
LUNCHABLES, HAM & CHEDDAR WITH CRACKERS scores 43/100 (Poor) on FoodScore, primarily due to its ultra-processed nature and high sodium content.
How to eat it
LUNCHABLES, HAM & CHEDDAR WITH CRACKERS is typically consumed as a quick, pre-packaged snack or part of a packed lunch, especially for children. It is designed for on-the-go convenience and does not require preparation. The common portion is one entire package, which is 3.2 ounces.
To enhance the nutritional profile, pair LUNCHABLES with fresh fruit or vegetable sticks to add fiber and additional vitamins.
Consider consuming only half of the package and saving the rest for later to manage sodium and saturated fat intake.
Use this product as an occasional snack rather than a daily staple, prioritizing less processed whole foods for regular consumption.
If packing for children, supplement with a small container of plain yogurt or a handful of nuts to boost overall nutrient density.
Things to keep in mind
Consumers should be aware of the high sodium content in LUNCHABLES, HAM & CHEDDAR WITH CRACKERS, which is 800mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should consume this product sparingly. The ingredient list includes sodium nitrite, a common preservative in cured meats, and sorbic acid as a preservative in the cheese product. The product also contains milk, as declared on the label, which is an allergen for some individuals. Due to its ultra-processed nature, it may not be suitable for those aiming for a diet rich in whole, unprocessed foods.
Is LUNCHABLES, HAM & CHEDDAR WITH CRACKERS healthy?
LUNCHABLES, HAM & CHEDDAR WITH CRACKERS scores 43/100 (Poor) on FoodScore. While it provides protein and some micronutrients like calcium and Vitamin A, its ultra-processed classification and high sodium content mean it is not considered a healthy choice for regular consumption. It is best viewed as an occasional convenience food.
How does LUNCHABLES compare to other snack options?
Compared to a whole-food snack like an apple with a handful of almonds, LUNCHABLES, HAM & CHEDDAR WITH CRACKERS has significantly higher sodium and saturated fat. When compared to another packaged snack like a KIND Bar, LUNCHABLES generally contains more sodium and less fiber. Its NOVA 4 classification also places it in a different category than minimally processed snacks.
What is 'sodium nitrite' in the ingredient list?
Sodium nitrite is a common food additive used in cured meats like ham. Its primary functions are to preserve the meat, prevent bacterial growth, and contribute to the characteristic pink color and flavor. While approved for use, some dietary guidelines suggest limiting intake of foods containing nitrites.
What is a reasonable portion size for this product?
The serving size for LUNCHABLES, HAM & CHEDDAR WITH CRACKERS is 3.2 ounces (one package). Given its high sodium and saturated fat content, considering half a package as a snack and supplementing with fresh produce can be a way to moderate intake while still enjoying the convenience.
Can LUNCHABLES be part of a balanced diet for children?
While LUNCHABLES, HAM & CHEDDAR WITH CRACKERS can be included in a child's diet occasionally, it should not be a regular staple. Its high sodium and ultra-processed nature mean it should be balanced with plenty of whole, unprocessed foods like fruits, vegetables, and whole grains to ensure a comprehensive nutrient intake.