LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS scores 24/100 (Avoid) due to its classification as an ultra-processed food and its significant content of added sugar and saturated fat.
FoodScore: 24/100 (Avoid) due to its ultra-processed nature and nutrient profile.
Contains 12.4g of added sugar per 100g, contributing to a significant penalty.
Provides 10.4g of protein per 100g, a positive nutrient contribution.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Consider as an occasional item rather than a regular snack choice.
Scores -17 points above the snack category average (41/100 across 2903 foods).
Fiber
1g
4% of Daily Value
Protein
10.4g
21% of Daily Value
Added sugar
12.4g
25% of Daily Value
Sodium
604.17mg
26% of Daily Value
+
What it brings to the table
Protein (10.4g)+6
Micronutrients (Calcium, Iron, Vitamin A)+6
−
What holds it back
Added sugar (12.4g)-15
Saturated fat (7.3g)-8
Sodium (604.2mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 24
LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS receives a FoodScore of 24/100, primarily driven by its classification as a NOVA class 4 ultra-processed food, which incurs a substantial penalty. The product contains 12.4g of added sugar per 100g, largely from ingredients like sugar and high fructose corn syrup found in the chocolate sandwich cookies, leading to a significant deduction. Additionally, the 7.3g of saturated fat per 100g, contributing to 16.67g total fat, further negatively impacts the score. Sodium content at 604.17mg per 100g also contributes to penalties. On the positive side, the product offers 10.4g of protein per 100g and provides some micronutrients such as calcium (12% DV), iron (10% DV), and Vitamin A (23% DV). However, these positive contributions are outweighed by the penalties from its processing level and less favorable nutrient profile, especially when compared to a whole-food snack alternative which would typically have minimal to no added sugar or ultra-processed components.
Health benefits
What the nutrients in lunchables, turkey & american cracker stackers actually do for you, grounded in established dietary science.
Source of Protein
This LUNCHABLES product provides 10.4g of protein per 100g, which can contribute to daily protein intake. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. While this product offers protein, it is important to consider the overall nutrient profile when evaluating its contribution to a balanced diet.
Contribution of Calcium and Iron
The product offers 12% of the Daily Value for calcium and 10% for iron per 100g. Calcium is crucial for bone health and nerve function, while iron is vital for oxygen transport and energy production. These micronutrients are beneficial, but their presence should be weighed against the product's added sugar and saturated fat content.
Convenient Snack Option
LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS offers a convenient, pre-portioned snack that requires no preparation. For individuals with limited time or access to fresh food options, this product can serve as a quick way to address hunger. However, it is important to balance such convenience with more nutrient-dense whole food choices in the overall diet.
LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS scores 24/100 (Avoid) due to its classification as an ultra-processed food and its significant content of added sugar and saturated fat.
How to eat it
LUNCHABLES are typically consumed as a quick snack or part of a packed lunch, especially for children. The individual components are eaten together or separately. Due to its nutrient profile, it is best considered an occasional item.
To enhance the nutritional value, pair with a piece of fruit or a serving of vegetables to add fiber and micronutrients.
Consider consuming only a portion of the package if aiming to reduce intake of added sugar and saturated fat.
For a more balanced snack, swap out the chocolate sandwich cookies for whole-grain crackers or plain pretzels.
Use as an occasional treat rather than a daily staple to moderate intake of ultra-processed foods.
Things to keep in mind
This product contains several ingredients that consumers may wish to be aware of. The presence of high fructose corn syrup contributes significantly to the added sugar content. Soy lecithin is included as an emulsifier, which is a common allergen for individuals with soy sensitivities. The ingredient list also includes carrageenan, a food additive used for thickening and stabilizing, which some individuals prefer to limit in their diet. Given the sodium content of 604.17mg per 100g, individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation. The product is also classified as ultra-processed (NOVA 4), indicating a higher degree of industrial processing.
Is LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS healthy?
This LUNCHABLES product scores 24/100, placing it in the 'Avoid' category. While it provides some protein, calcium, and iron, it is an ultra-processed food with notable amounts of added sugar and saturated fat. It is not considered a healthy choice for regular consumption.
How does LUNCHABLES compare to a whole-food snack alternative?
Compared to a whole-food snack alternative like an apple with a handful of nuts, LUNCHABLES, TURKEY & AMERICAN CRACKER STACKERS has significantly higher added sugar, saturated fat, and sodium. Whole foods typically offer more fiber and a wider range of micronutrients without the processing or additives.
What is high fructose corn syrup and why is it in this product?
High fructose corn syrup is a sweetener derived from corn starch. It is used in this product, specifically in the chocolate sandwich cookies, to provide sweetness and improve texture. Its presence contributes to the product's added sugar content.
What is a reasonable portion size for this LUNCHABLES product?
The serving size is 3.4 ounces (approximately 96g). Given its nutrient profile, consuming the entire package should be an occasional choice. For a lighter snack, consider consuming only a portion of the components or pairing it with a more nutrient-dense food.
Are there other similar products that are better choices?
Compared to other pre-packaged snack kits, some brands like Oscar Mayer Natural Lunchables might offer slightly different ingredient profiles, but many remain ultra-processed. For a more significant nutritional improvement, consider making your own 'stackers' with whole-grain crackers, real sliced turkey, and natural cheese.