How Many Calories In A Lunchable Ham And Cheese

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Have The Kids Make Their Own Healthy Lunchables:

Lunchables – Ham and Cheese. ASMR

Since this is such an easy lunch idea, the kids can make them! You can easily print out the list of items to make their own and they can pick from each list to make their own approved lunchable. They are kid friendly!

My kids love making these! They cant complain about what is in their lunch when they making their own! It is also great to include in your lunch meal plans for the kids during the week. We love making healthy recipes part of our meal plan!

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Whats Really In That Lunchables Plus Diy Real Food Lunchables You Can Trust

Finally getting this Certified Nutrition You Can Trust out of the blog archive, and for good reason on why I wanted to wait this amazing tool is now available that I wanted to share on this post: Food Scoresby the EWG.

This tool will give you the ability to Rate Your Plate and search 80,000+ foods all given a score 1-10 based on nutrition, processing , and ingredients .

It literally just came out today, so I havent had too much time to look through it but from what I see so far, Im liking it and I think it will be a great tool to help you out when choosing foods! A simple search and you can get a good idea of the quality of foods and brands you and your family are consuming.

You are what you eat!

OK OK, enough of that excitement now on to our Lunchables post, which Ill add, for the example meat, cheese, cracker, cookie one I used for this post,scored a 10 on the Food Scores .


When Im consulting with parents I usually give them this ah-ha: would you eat the food served in a prison? Would you have your children eat it? And would you eat it day in and day out?

Convenience in todays food supply world doesnt typically = healthy.

So I do understand convenience works when grabbing something like a Lunchables but at what expense to our health? What expense to our childrens health, growth and development?

And thats why we do consumer awareness Certified NYCT posts like these.

Recommended Reading: Does Babybel Cheese Need To Be Refrigerated

Make Them Ahead Of Time

I hope you feel like you know how to make healthy lunchables for your kids lunches. If you are short on time in the morning, lunchables are very easy to make ahead of time.

There is not much I like better then going to bed knowing my kids lunches are already made and ready to go for the next day.

Do you already make your own homemade lunchables? What are your favorite things to add? How do you make them a healthier alternative to the store bought lunchables? Id love to hear from you!

Can You Lose Weight On 100 Carbs A Day

Lunchables Ham &  Swiss Cheese with Crackers from Oscar ...

Eating 100150 grams per day It may work for people who are lean, active, and trying to stay healthy and maintain their weight. Its possible to lose weight at this and any carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight. Carbs you can eat include: all vegetables.

Read Also: What Is In Taco Bell Nacho Cheese

Other User Submitted Calorie Info Matching: Lunchable Ham

Lunchable – Ham N Crackers4300g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Lunchable – Ham & Cheese W/vanilla Creme Cookies42022g37g16g

  • Sugars 0.0 g
  • Protein 16.0 g
  • Vitamin A 6.0 %

Oscar Mayer Lunchable-Ham & Cheddar W/crackers33018g22g17g

  • Sugars 6.0 g
  • Protein 17.0 g
  • Vitamin A 0.0 %

Lunchable Ham Turkey Swiss And Cheddar31020g26g20g

  • Sugars 0.0 g
  • Protein 20.0 g
  • Vitamin A 0.0 %
  • Sugars 5.0 g
  • Protein 20.0 g
  • Vitamin A 0.0 %

Oscar Mayer Lunchable Ham & American43016g57g15g

  • Sugars 38.0 g
  • Protein 15.0 g
  • Vitamin A 4.0 %

Lunchable Ham And Cheddar Lower Fat38010g57g16g

  • Sugars 38.0 g
  • Protein 16.0 g
  • Vitamin A 20.0 %

Lunchable Ham And Cheese320120g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %
  • Sugars 2.3 g
  • Protein 18.5 g
  • Vitamin A 0.0 %

What Happens If Lunchables Ham & Swiss Cheese With Crackers Snack Kit Is Out Of Stock And I Need To Give Specific Instructions

  • Find Best Match: By default, your shopper will use their best judgement to pick a replacement for your item.
  • Pick Specific Replacement: You can pick a specific alternative for the shopper to purchase if your first choice is out-of-stock.
  • Don’t Replace: For items you’d rather not replace, choose “Don’t replace” to get a refund if the item is out of stock.

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How Bad Is Lunchables


Hereof, are Lunchables a good snack?

Regardless of your age, Lunchables are an easy and portable snack, but they’re not healthy or particularly cheap. Considering the ingredients for Lunchables are only cheese, crackers, deli meat, and sometimes an additional snack, it’s not hard to piece together your own.

Subsequently, question is, are Lunchables still popular? Lunchables currently has an 84 percent share of the market for kids’ combination lunches, and its dominance, Guidotti said, is sustained by its meat-cheese-and-cracker boxes, which remain the best-selling and longest-running Lunchables product.

Simply so, are Turkey Lunchables healthy?

But Lunchables Turkey-and-American Sandwich has 500 calories, 16 grams of fat, 1,070 grams of salt and 27 grams of sugar. These numbers come from Good Guide. “So few Lunchables are healthy,” she says.

How many calories are in Lunchables?

Nutrition Facts

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Use A Formula For Homemade Lunchables:

If you have never made homemade lunchables before, you may be surprised at how easy they are to throw together. We use a very simple formula. I just make sure my kids have proteins, carb, fruits or veggies and a drink. I also throw in a dessert!

We like using an assembly line to make these Homemade Lunchables. As you know I have a large family, so I just set everything out and everyone can assemble their own lunchable.

I check to make sure everyone has a complete box and then we put the lid on and off they go!

Not Certified Nutrition You Can Trust

The Lunchables is an Oscar Meyer food-like product owned by Kraft Foods one of the biggest Big Food companies there is.

There are MANY ingredients in a Lunchables that are suspect for optimal health, vitality and performance. In total, over 50+ ingredients just in the basic ham and cheese version. In a generalized-sense, ham should be ham and cheese should be cheese , plus an ingredient here or there shouldnt it?

So why 50+ ingredients?

Nutshell Answer: Longest possible shelf-life, flavor enhancers, appetite stimulating ingredients , addictive-property chemical ingredients, cheap filler ingredients, plus much more. The point to understand is all the attributes of a food-like product like this are designed for one thing:

Highest possible profit per unit.

They are not designed for highest possible health, vitality and performance.

Non-Nutshell: A few books I have in my library that covers Big Food ingredients in detail:

All four I highly recommend.

So lets look at some of the 50+ ingredients below for a Ham & Cheese Lunchables variety that comes with an Oreo cookie:

Label for small ham, cheese, cracker & Oreo cookie Lunchables


Processed sugar should be limited as much as possible in the human diet, in my opinion.

HFCS has been linked to cancer, hypertension , obesity & weight gain, diabetes, liver damage, and much more. Here is a greatinfographic.

Suspect Fats:

Additives, Preservatives and Artificial & Natural Flavors:

Recommended Reading: Does Babybel Cheese Need To Be Refrigerated

Certified Nutrition You Can Trust

So how can we do our own REAL FOOD Lunchables and avoid these food-like product ingredients?

First and foremost, you can buy organic versions of all the individual Lunchables foods and cover most of your tracks for all the ingredients we discussed above. From the list of suspect ingredients we covered, organics standards currently prohibits the use of:

  • All GMOs in organic foods
  • High fructose corn syrup
  • rBGH
  • Artificial flavors
  • Partially hydrogenated oils

So just buying organic you wont need to dissect food labels for these particular type of ingredients as they are prohibited. As for other food additives and preservatives that could be detrimental to our health, non-organic versions can be added to organic foods . Here is a list. That all said, my advice is get in the habit of always checking labels, whether organic or not. If you ever have a question about a specific ingredient,feel free to ask me, Im always happy to help.

We dont have partially hydrogenated oil in our pantry, right? We have oil. We dont have a spice shaker filled with Potassium Sorbate , right? It doesnt exist in our pantry. And we definitely dont have a bottle of raw, organic high fructose corn syrup what would that even look like?

Real food doesnt have this stufffood-like products disguised as food does.

As for alternative NUTRITION YOU CAN TRUST for a Lunchables, here are some of my recommendations, as well as brands that I like:

1. Make your own Lunchables:





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Nutritional Highlights

  • Excellent source of Calcium and Vitamin C
  • Excellent source of Iron and Protein

Nutritional Highlights

  • Chicken used is white meat only

Nutritional Highlights

Nutritional Highlights

  • Excellent source of Vitamin C and Calcium

Nutritional Highlights

Nutritional Highlights

Recommended Reading: Does Babybel Cheese Need To Be Refrigerated

What Is Lunchables Cheese Made Of


Similarly one may ask, are Lunchables bad for you?

Still, a common complaint is that Lunchables contain way too much sodium and saturated fat. Some varieties of Lunchables contain as much as 750 grams of sodium for a single serving , while others have almost half a day’s worth of the recommended saturated fat.

Furthermore, are Turkey Lunchables healthy? But Lunchables Turkey-and-American Sandwich has 500 calories, 16 grams of fat, 1,070 grams of salt and 27 grams of sugar. These numbers come from Good Guide. “So few Lunchables are healthy,” she says.

Keeping this in view, do Lunchables have GMOs?

First and foremost, you can buy organic versions of all the individual Lunchables foods and cover most of your tracks for all the ingredients we discussed above. All GMOs in organic foods. High fructose corn syrup rBGH

What kind of crackers are in a Lunchable?

Lunchables Lunch Combinations Ham & American Cracker Stackers are the perfect choice for an on the go lunch, while letting kids have fun with their food. This convenient box lunch includes Oscar Mayer lean ham slices, Kraft American pasteurized prepared cheese product and crackers to create tasty stacked snacks.

How Healthy Are Lunchables


. Simply so, are Turkey Lunchables healthy?

But Lunchables Turkey-and-American Sandwich has 500 calories, 16 grams of fat, 1,070 grams of salt and 27 grams of sugar. These numbers come from Good Guide. “So few Lunchables are healthy,” she says.

Subsequently, question is, how many calories are in Lunchables? Nutrition Facts

Calories 410
14 g

Also to know, are ham and cheese Lunchables healthy?

This was the very reason the Lunchables brand was created back in 1985. And the problem with meat and cheese is that it’s not very healthy. In fact, in 1997, a single ham and swiss Lunchables was found to contain 1,780 milligrams of salt, half an adult’s recommended intake of sodium.

Are Lunchables still popular?

Lunchables currently has an 84 percent share of the market for kids’ combination lunches, and its dominance, Guidotti said, is sustained by its meat-cheese-and-cracker boxes, which remain the best-selling and longest-running Lunchables product.

Recommended Reading: How Long Does Babybel Cheese Last

Calories In Dairylea Lunchables Ham ‘n’ Cheese Stackers 1019g

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How To Make Healthy Lunchables:

Lunchables Brunchables Review

Now that I got you started, I am sure you can probably think of a bunch of different proteins, carbs and fruits & veggies that your kids like.

Just in case you are still struggling with how to put it all together, here are a few homemade lunchables ideas for you:

  • pepperoni, cheese, pitas and grapes
  • turkey, cheese, ritz and carrots
  • ham, cheese and crackers and apple slices
  • chicken nuggets, pretzels and orange slices
  • hot dogs, mini buns and grape tomatoes

The possibilities are endless! Start here and then figure out what your kids like the best. Mix and match their favorites and youll make their day with a lunchable they will love!

They may even get their friends to ask their parents to start making homemade lunchables for them.

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Total: ~16 Real Food Ingredients Vs 50+ Food

2. Cost Difference:

In my post How to Save Money On Organic Foods, I broke down the pricing of a Lunchables with buying all the individual foods from a higher quality, integrity source. The cost difference of buying a Lunchables and buying individual organic integrity-sourced versions and making your own was a little more than a 25 cents per serving.

3. Meal prep:

But Jon, Lunchables are just so convenient because I can grab one and be on my wayit saves me time!

Besides the health implications from the ingredients weve covered in this post, lets break down the convenience and time for making our own Lunchables. So lets use a 5-day, work week or school week example for one person. You can buy 5 Lunchables, or you can buy all the foods that comes with a Lunchables and meal prep your own fairly quickly since no real cooking/making of food is needed. I prefer stainless steel containers like Lunch Bots to a plastic container, and can simply prep all 5 in as little as 5 minutes and keep them in the fridge for the week. Pretty easy, yes? Look at this example below:

I literally timed it with a stop watch and this took me less than a minute to roll up some ham, slice some cheese and add some cookies & crackers. Based on the cost difference, for less than $1.50 more per week, you can have the healthiest version of your own homemade Lunchables, and avoid many suspect ingredients that are not optimal for robust health, vitality or performance for yourself or children .

Cold Cuts & Lunch Meat Calories

Lunch meat calories are primarily in the form of protein, but as the below nutritional information shows, beef and pork products like salami can have just as many calories from animal fat. Thinly sliced cold cuts are a staple ingredient in sandwiches, a simple way to eat lean cuts of baked or roasted turkey, chicken and ham, all of which have high nutritional value. Lunch meats can be high in calories, for example roast beef and various types of sausage, such as bologna. All varieties of lunch meats are commonly served as appetizers alongside sliced vegetables and cheese, as in an antipasto platter. Review the calorie chart to compare servings of popular cold cuts the higher the calories, the higher the percentage of fat. Most cold cuts are made with the preservative sodium nitrate, the health effects of which are hotly debated. Also check the nutrition facts for artificial flavors, fillers like cornstarch, and added sugar. Although they arent typically sweet, deli meats often contain honey, maple syrup, or even high fructose corn syrup, as the nutrition label will show.

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