LUNCHABLES, LUNCH COMBINATIONS, HAM & CHEDDAR, HAM & CHEDDAR
LUNCHABLES, LUNCH COMBINATIONS, HAM & CHEDDAR scores 28/100 (Avoid) due to its **high added sugar content** and **ultra-processed nature**.
This LUNCHABLES product scores 28/100, indicating it is an 'Avoid' choice.
It contains 15.07g of added sugar per 100g, a significant contributor to its low score.
The product is classified as NOVA 4, meaning it is an ultra-processed food.
Provides 8.33g of protein per 100g, a positive nutritional aspect.
Consider this item as an occasional treat rather than a regular snack.
Scores -13 points above the snack category average (41/100 across 2903 foods).
Fiber
0.7g
3% of Daily Value
Protein
8.33g
17% of Daily Value
Added sugar
15.07g
30% of Daily Value
Sodium
493.06mg
21% of Daily Value
+
What it brings to the table
Protein (8.3g)+4
Micronutrients (Calcium, Vitamin A)+4
−
What holds it back
Added sugar (15.1g)-19
Sodium (493.1mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 28
LUNCHABLES, LUNCH COMBINATIONS, HAM & CHEDDAR received a FoodScore of 28 out of 100, placing it in the 'Avoid' category. This score is primarily driven by its high added sugar content, which stands at 15.07g per 100g, incurring a substantial -19 penalty. The product's classification as NOVA 4 (ultra-processed) also significantly impacts its score with a -10 penalty. Ingredients like high fructose corn syrup and sugar contribute to the elevated sugar levels. While it does offer some nutritional positives, such as 8.33g of protein per 100g and notable amounts of calcium and Vitamin A, these bonuses (+4 for protein, +4 for micronutrients) are not enough to offset the penalties. The sodium content, at 493.06mg per 100g, also contributes a minor penalty of -1. Compared to a whole-food snack alternative, this product contains significantly more added sugar and is less nutrient-dense.
Health benefits
What the nutrients in lunchables, lunch combinations, ham & cheddar, ham & cheddar actually do for you, grounded in established dietary science.
Source of Protein
This LUNCHABLES product provides 8.33g 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 exceptionally high, this amount of protein can help make the snack more filling than options lacking this nutrient.
Contains Calcium
With 174.31mg of calcium per 100g, this product contributes 13% of the Daily Value for calcium. Calcium is crucial for bone health and dental structure, as well as nerve function and muscle contraction. Including sources of calcium in the diet is important for maintaining skeletal integrity throughout life.
Source of Vitamin A
This LUNCHABLES item is a source of Vitamin A, providing 58% of the Daily Value per 100g. Vitamin A is vital for vision, immune function, and cell growth. It plays a role in maintaining healthy skin and mucous membranes. The inclusion of Vitamin A palmitate in the pudding contributes to this micronutrient content.
LUNCHABLES, LUNCH COMBINATIONS, HAM & CHEDDAR scores 28/100 (Avoid) due to its high added sugar content and ultra-processed nature.
How to eat it
LUNCHABLES are typically consumed as a convenient, ready-to-eat snack or a component of a packed lunch. They are often eaten cold and are designed for on-the-go consumption. A common portion is the entire package, which is 5.1 ounces. Due to its nutritional profile, it is best considered an occasional item.
To enhance the nutritional value, pair LUNCHABLES with a serving of fresh fruit or a handful of unsalted nuts.
Consider sharing a package or saving half for later to moderate portion size and reduce intake of added sugar and sodium.
When packing lunches, alternate LUNCHABLES with whole-food based options like a turkey and cheese sandwich on whole wheat bread with vegetable sticks.
Always check the 'use by' date to ensure freshness, as the product contains perishable components like ham and cheese.
Things to keep in mind
Consumers should be aware of the high added sugar content in this LUNCHABLES product, primarily from high fructose corn syrup in the juice drink and sugar in the pudding. Individuals managing blood sugar levels, such as those with diabetes, should consider this. The product also contains 493.06mg of sodium per 100g, which is a moderate amount that contributes to the overall daily sodium intake. The ingredient list includes artificial color and artificial flavor, which some individuals may choose to limit in their diet. The product explicitly states it contains milk, which is an allergen for some individuals.
Is LUNCHABLES, LUNCH COMBINATIONS, HAM & CHEDDAR healthy?
Based on its FoodScore of 28/100, this LUNCHABLES product is categorized as 'Avoid.' It is an ultra-processed food with significant amounts of added sugar and sodium. While it provides some protein, calcium, and Vitamin A, these do not outweigh the less favorable nutritional aspects for regular consumption.
How does LUNCHABLES compare to other snack kits?
Compared to a whole-food snack alternative like a small apple with a slice of cheddar cheese, this LUNCHABLES product contains considerably more added sugar and is more processed. When considering other pre-packaged snack kits, such as a P3 Portable Protein Pack, the nutritional profiles can vary, but many similar convenience items also feature higher sodium and processed ingredients.
What is 'high fructose corn syrup' and why is it in this product?
High fructose corn syrup is a common sweetener used in many processed foods and beverages, including the fruit punch flavored juice drink in this LUNCHABLES product. It provides sweetness and helps with preservation. Nutritionally, it contributes to the product's high added sugar content.
What is a reasonable portion size for this LUNCHABLES product?
The serving size for this product is 5.1 ounces, which is the entire package. Given its nutritional profile, particularly the added sugar and sodium, consuming the full package should be considered an occasional indulgence rather than a regular part of a balanced diet. Consider sharing or pairing with whole foods to balance the meal.
Can this LUNCHABLES product be part of a balanced diet for children?
While convenient, the high added sugar and ultra-processed nature of this LUNCHABLES product mean it should be offered to children infrequently. Prioritize whole foods, fruits, vegetables, and lean proteins for children's regular meals and snacks to support their growth and development.