Lunchables are pre-packaged lunches made by Kraft Foods that typically contain crackers, cheese, meat, and sometimes a dessert or drink. They come in a variety of flavors and are popular among kids and adults alike due to their convenience and portability. But many health-conscious parents and dieters wonder, just how many calories are in a Lunchable?
The calorie content of a Lunchable can vary greatly depending on the specific variety. In general, a typical Lunchable contains between 300-500 calories. The calorie count comes mostly from carbohydrates in the crackers and fat and protein in the cheese and meat. Some of the Lunchable varieties with additional snacks like cookies, candy or sugary drinks tack on even more calories.
Common Lunchable varieties
Here is an overview of some common Lunchable varieties and their calorie information:
| Lunchable Variety | Calories |
|---|---|
| Ham and American Cracker Stackers | 260 |
| Beef and Cheddar Stackers | 230 |
| Turkey and American Stackers | 250 |
| Pizza Lunchables | 300 |
| Meat and Cheese Lunchables | 320 |
| Cracker Stackers with Meat & Cheese | 270 |
| Lunchables Uploaded – Nacho | 300 |
| Lunchables Uploaded – Supreme Pizza | 380 |
| Lunchables with Capri Sun – Turkey & Cheddar | 360 |
| Lunchables with Oreo Cookies – Turkey & Cheddar | 440 |
| Lunchables with Reese’s – Turkey & American | 470 |
As you can see, the calorie range is quite big depending on the specific variety. The Lunchables with additional candy, cookies or sugary drinks added on unsurprisingly have the most calories.
Factors that influence calories
There are a few key factors that determine how many calories are in a particular Lunchable:
Type of crackers
The crackers serve as the carb and base component of a Lunchable. Traditional Lunchables use Ritz-style crackers, but some varieties now use chips, flatbreads, soft pitas or other crackers. Generally, the flatbreads and pitas are slightly lower in calories than the Ritz-style crackers.
Type of cheese
Most Lunchables use cheddar, American or mozzarella cheese. The calories will be determined by the amount and type of cheese included. Regular cheddar and American cheese tends to have more calories than part-skim mozzarella.
Type of meat
Ham, turkey and beef are common Lunchable meat options. The leaner the meat, the fewer calories it will have, so turkey tends to be the lowest calorie meat. Beef and ham add more fat and calories.
Additional snacks
Many Lunchable varieties now include additional snacks like cookies, candy, sugary drinks, etc. These extra goodies tack on more calories from added sugars and fat. The calorie count shoots up with indulgent extras like Oreos, Reese’s Pieces or Capri Sun.
Serving size
Pay attention to the intended serving size, as the calorie information is based on eating the whole Lunchable. If you only eat half the package, you’ll consume fewer calories.
Lower calorie tips
If you’re looking for ways to make your Lunchable a bit healthier, here are some tips:
Choose lighter crackers
Go for Lunchables with lighter cracker options like flatbreads, pitas or pretzels that have fewer calories than Ritz-style crackers.
Pick leaner meats
Turkey is one of the leanest and lowest calorie meats. Opt for turkey or chicken over higher-fat meats like beef and regular ham.
Go easy on extra snacks
Avoid the Lunchables with cookies, candy or sugary drinks to cut out excess calories from added sugars. Or if they’re your favorite, just eat half of the extra snacks.
Use low-fat cheese
The light or low-fat cheese options have slightly fewer calories than regular cheese slices. Or stick to part-skim mozzarella.
Make your own Lunchable
Pick and choose your own healthier crackers, cheeses, meats and veggies to create a custom lower calorie Lunchable.
Portion out servings
Since the calorie info is for a whole Lunchable, splitting it into smaller portions controls calories. Share with a friend or save half for later.
Calories in popular Lunchable varieties
To give you a better idea of the calorie content, here’s a detailed breakdown of calories and nutrients in some of the most popular Lunchable varieties:
Ham and American Cracker Stackers
– Serving size: 1 package (1 Lunchable)
– Calories: 260
– Total fat: 13g
– Saturated fat: 5g
– Sodium: 890mg
– Total carbs: 28g
– Protein: 13g
This contains Ritz-style crackers, American cheese, ham, and an Oreo cookie. The lighter crackers and lean ham keep calories reasonable, but the Oreo adds sugar.
Turkey and American Stackers with Capri Sun
– Serving size: 1 Lunchable
– Calories: 360
– Total fat: 16g
– Saturated fat: 6g
– Sodium: 910mg
– Total carbs: 45g
– Protein: 14g
The Capri Sun fruit punch drink adds about 100 calories from sugar. Otherwise, it’s crackers, American cheese and lean turkey.
Pizza Lunchable
– Serving size: 1 Lunchable
– Calories: 300
– Total fat: 14g
– Saturated fat: 5g
– Sodium: 810mg
– Total carbs: 33g
– Protein: 15g
With mini pepperoni pizza crusts, mozzarella cheese and pepperoni, the higher fat content adds calories.
Lunchables Uploaded Supreme Pizza
– Serving size: 1 Lunchable
– Calories: 380
– Total fat: 18g
– Saturated fat: 8g
– Sodium: 870mg
– Total carbs: 44g
– Sugar: 8g
– Protein: 15g
This variety includes a soft-dough pizza crust, mozzarella cheese, pepperoni and a creamy tomato pizza sauce, adding more calories.
Lunchables with Reese’s Pieces
– Serving size: 1 Lunchable
– Calories: 470
– Total fat: 24g
– Saturated fat: 12g
– Sodium: 1030mg
– Total carbs: 51g
– Sugar: 25g
– Protein: 16g
With turkey, American cheese, crackers and a whole pouch of Reese’s Pieces candy, the extra sugar and fat increases calories.
Nutritional pros and cons of Lunchables
Though Lunchables can be high in calories, sodium and processed ingredients, they do offer some nutrition in the form of protein, calcium, vitamins and minerals. Here is a quick look at some of the pros and cons:
Pros:
– Provide protein from meat and dairy products
– Offer calcium from cheese
– Contain some vitamins and minerals like vitamin A, vitamin B12, iron and zinc
– Offer whole grain crackers in some varieties
– Are portable and non-perishable
– Require no preparation
Cons:
– Can be high in sodium, saturated fat and preservatives
– Contain artificial flavors and colors
– Have a high amount of processed ingredients
– Added sugars in varieties with candy, cookies or drinks
– Offer little fiber or fruits/vegetables
– Not enough food for older kids or active teens
Healthier Lunchable alternatives
If you want to put together a Lunchable-style meal with healthier options, here are some ideas:
Turkey roll-ups
– Whole wheat tortilla
– 3-4 slices deli turkey
– 1 slice provolone cheese
– Mustard
– Lettuce
– Baby carrots
English muffin pizza
– Whole grain English muffin
– 2 tbsp pizza sauce
– Low-fat mozzarella cheese
– Turkey pepperoni
– Mushrooms
– Bell pepper slices
Quesadilla
– Whole wheat tortilla
– 2 tbsp shredded Mexican cheese blend
– Cooked chicken breast
– Tomatoes
– Baby spinach
– Salsa
– Greek yogurt
Pita sandwich
– Whole grain pita
– Hummus
– Cucumber slices
– Lettuce
– Leftover grilled chicken
– Feta cheese crumbles
Cracker sandwiches
– Whole grain crackers
– Laughing cow cheese wedge
– Cherry tomatoes
– Cucumber slices
– Smoked turkey
– Grapes
The bottom line
When reading Lunchable nutrition labels, pay attention to calories, fat, sodium and sugar. Go for varieties with lighter crackers, lean meats and reduced fat cheese to keep calories in check. Avoid extra cookies, candy and sugary drinks that ramp up calories. For a healthier option, build your own Lunchable-style meal with nutritious ingredients. One regular Lunchable contains 300-500 calories depending on the variety you choose, so keep portion size in mind if you are counting calories.
