Are Lunchables Good for Weight Loss? Top 3 Lunchables for Weight Loss

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 10 April 2023

Close-up photo of a children's lunchables pack, unwrapped on a black kitchen table with crackers, meat, and cheese stacked side by side in the correct combination of calories ready to eat after researching are lunchables good for weight loss.

Are Lunchables good for weight loss is a question asked by adults around the world due to the convenience, simplicity, and nostalgia of the classic lunch-time favorite.8

Among the classics, the top 3 Lunchables are suited for weight loss due to their their low-calorie content, but the brand has also been criticized for high levels of sodium and saturated fat. So in addition to calories, understanding the nutritional value and healthiness of each variety can help you decide if Lunchables are a suitable option for your weight loss journey. 

Are Lunchables a Good Weight Loss Meal for Adults & Kids?

Weight gain occurs due to several factors, including consuming excess calories. Nevertheless, a definite relationship must be established between calories and weight gain. When a person consumes more calories than they burn, the body stores the excess in fat cells, which leads to weight gain. 

So, concerning watching caloric intake, there are two ways to go about it. First, since weight loss occurs when a person burns more calories than they eat, it’s best to create an energy deficit by performing workouts or other physical activities to burn more calories than are eaten.3 Besides physical activity, consuming fewer calories would be beneficial, and this is where Lunchables come in!

Generally, Lunchables are low in calories so technically they can be good for weight loss, although there are other ingredients in Lunchables that compromise the healthiness of the snack. More importantly, most Lunchables varieties’ caloric content is less than the daily recommended intake (DRI). For men, 2600 to 2800 calories are recommended daily, whereas women can take 2000 to 2200 calories.

But children’s caloric intake differs. While an infant needs 100 calories daily, a child between two and three years needs 1000 to 1400 calories daily. Children from 11 to 12 years old should consume 1800 to 2200 calories daily. So, judging from the caloric aspect, Lunchables should be worth a try for weight loss. But what varieties of Lunchables can help a person’s weight loss journey? 

The Top 3 Lunchables That Are Good for Weight Loss Diets

A Lunchable tray that has 3 slots in it, one slot at that has golden brown crackers in it, another at the bottom left with bright yellow cheese and the last slot on the bottom right with round slices of ham where slivers of fat can be seen in white.

Source: Juanmonino via Canva.com5

When choosing Lunchables, one key weight loss rule says to consider their nutritional value, particularly the number of calories they contain. With that in mind, the following varieties would be the best because they are low in calories: Lunchables Snack Duos Ham, Cheddar, and Mini Ritz; Lunchables Turkey and Cheddar with Crackers; and Lunchables Ham and Cheddar with Crackers. 

So, the above are Lunchables good for weight loss, here’s a full list of each one’s calories before you go choosing your favorite off the shelf

Lunchables Calories

Lunchables come in all sorts of shapes and sizes, each with a different amount of calories which should be the number one to determine if something is good for weight loss although the healthiness of Lunchable should also be considered – which we’ll get to below. 

Variety Calories
Lunchables Snack Duo Ham, Cheddar, and Mini Ritz 120
Lunchables Ham and Cheddar with Crackers 160
Lunchables Turkey and Cheddar with Crackers 170
Lunchables Chicken Shake-Ups BBQ with 100% white meat 220
Lunchables Mozzarella and Pepperoni 250
Lunchables Ham and Swiss with Crackers 260
Lunchables Turkey with Cheddar and Crackers 260
Lunchables Chicken Dunks with 100% White Meat 270
Lunchables Cracker Stackers Low Fat Ham and Swiss Cheese 290
Lunchables Mini Hot Dogs 300
Lunchables Pizza Pepperoni Flavored Sausage 310
Lunchables Light Bologna and American Crackers 320
Lunchables Cracker Stackers Turkey and Cheddar 330
Lunchables Turkey and American Cracker Stackers 330
Lunchables Turkey and American with Treat 330
Lunchables Pizza and Treatza 340
Lunchables Natural Uncured Pepperoni and Cheese with Pizza Crusts and Sauce 340
Lunchables Extra Cheesy Pizza 360
Lunchables Airheads White Mystery 360
Lunchables Cracker Stackers Lean Ham and Cheddar Lower Fat 380
Lunchables Bologna and American Cracker Stackers 390
Lunchables Cracker Stacker Bologna and American M&m’s 390
Lunchables Cracker Stackers Ham and Cheddar 410
Lunchables Mini Pizza Pepperoni Flavored Sausage 420
Lunchables Cracker Stackers Ham and American 430
Lunchables Chicken Dunks Maxed Out Strips 490
Lunchables Nachos Cheese Dip Salsa and 6 Fl Oz Fruit Punch 500
Lunchable Pizza Maxed Out Deep Dish

Extra Cheesy

510
Lunchables Pizza Maxed Out Deep Dish Pepperoni Flavored Sausage 530
Lunchables Cracker Stackers Combo Ham and Cheddar 660
Lunchables All-Star Hit Dogs 3 Ct 1,440

Following the table, the first three varieties obviously have the lowest calories, so they are Lunchables good for weight loss. Besides, that, are Lunchables good for a diet, healthwise and salt-wise?1

Is There Too Much Salt (Sodium) in Lunchables?

When looking at the sodium in Lunchables, men and women between 14 and 50 years of age have an adequate intake (AI) of sodium at 1,500 milligrams per day. Meanwhile, the AI for children between ages one and three is 1000 milligrams daily. Next, it would be best for children between the ages of four and eight to consume 1,200 milligrams.  

There are over 20 varieties of Lunchables, and their sodium content ranges between 670 and 1630 milligrams. So, deductively, using the adequate intake (AI) of sodium as a standard to describe Lunchables as high-sodium foods is not out of place. 

Likewise, some varieties even contain up to 750 milligrams of sodium, which is more than 30 percent of the recommended daily value but this doesn’t even consider the type of ingredients that are within them. 

How Healthy Are Lunchables Ingredients? Are Lunchables Bad for You?

Having answered the question, “Are Lunchables good for weight loss?” is only half of the story because Lunchables are high in saturated fats and sodium nitrate which is a chemical that acts as a preservative agent for processed meats such as bacon, deli meat, and jerky. 

However, consuming sodium nitrate excessively (or defying salt’s daily value) harms one’s health since it can negatively affect oxygen circulation in the blood, leading to methemoglobinemia (a medical condition that occurs when oxygen circulation is inefficient).

The symptoms of methemoglobinemia include dizziness, depression, fatigue, poor muscle coordination, shortness of breath, etc. Meanwhile, the complications are heart arrhythmia and seizures. Overall, excessive consumption of sodium nitrate damages the blood vessels and increases one’s chances of contracting cardiovascular diseases. So, it would help to eat nitrates sparingly, taking cognizance of the daily value. 

On the other hand, Lunchables are high in saturated fats, which are among the unhealthy fats. But what do saturated fats do to the body? Well, consuming them in high amounts can increase cholesterol levels, making fatty deposits form in the body. As a result, the deposits develop and hinder blood flow through the arteries. Likewise, they can break, then form a clot, leading to a stroke or heart attack. 

So, consuming saturated fats and nitrates in excess is harmful to cardiovascular health, and choosing healthy substitutes or simply choosing the healthiest Lunchable ingredient wise are great alternatives to mitigate these issues. 

What Is the Healthiest Lunchable Nutrient Wise?

The best Lunchable for weight loss and health differ since weight loss is mainly about calories and health involves the entire nutrition of any given food or snack. 

So determining the healthiest with regard to the ingredients involves running a thorough analysis of their nutritional value per serving. 

First, Lunchables Pizza Maxed Out Deep Dish Extra Cheesy contains the following: 

  • 12 grams of fat
  • 4 grams of saturated fat
  • 24 grams of protein
  • 77 grams of carbs
  • 375 micrograms of vitamin A
  • 12 milligrams of vitamin C
  • 15 milligrams of cholesterol
  • 830 milligrams of sodium
  • 500 milligrams of calcium
  • 1.1 milligrams of iron
  • 36 grams of total sugar
  • No trans fat 
  • 2 grams of dietary fiber

Therefore, this variety of Lunchables food score is 0.5.2 

Meanwhile, another healthy variety, Lunchables Chicken Shake-Ups Bbq with 100% White Meat, contains the following: 

  • 29 grams of carbs
  • 12 grams of protein
  • 6 grams of fat
  • 2 grams of saturated fat
  • 30 milligrams of cholesterol
  • 480 milligrams of sodium
  • 16 grams of total sugar
  • 30 micrograms of vitamin A
  • 60 milligrams of vitamin C
  • 150 milligrams of calcium
  • 1.1 milligrams of iron
  • No trans fat
  • 1 gram dietary fiber. 

So, this kind of Lunchables scores one according to the food score. 

Finally, Lunchables Airheads White Mystery delivers the following: 

  • 53 grams of carbs
  • 14 grams of protein
  • 10 grams of fat
  • 5 grams of saturated fat
  • 25 milligrams of cholesterol
  • 540 milligrams of sodium
  • 240 milligrams of potassium
  • 440 milligrams of calcium
  • 2.2 milligrams of iron
  • 25 grams of total sugar
  • 23 grams of added sugar
  • No trans fat
  • 2 grams dietary fiber. 

And the food score of this Lunchable is 0. 

Higher positive numbers are directly proportional to healthier foods by the food score standard. So, the healthiest Lunchable based on ingredients is Lunchables Chicken Shake-Ups Bbq with 100% White Meat! 

Is it Possible for Lunchables to Make You Gain Weight?

Yes, of course. When a person does not exercise moderation with regard to food, they can gain weight from Lunchables or any other food – even the healthiest of foods. 

Therefore, Lunchables should be eaten in moderation on a weight loss regimen and this can also save countless dollars since healthy, whole food substitutes are best nutritionally, and budget-wise.

Lunchable Substitutes Ideas for a Healthier Meal & Diet

A set of green Tupperware contains a sandwich with lettuce, ham, and cheese in addition to carrots, tomatoes, and strawberries with a blue backdrop.

Source: estefaniavizcaino via Canva.com6

Lunchables are easy on-the-go snacks, but for this very reason, substitutes with lower calories and more nutritional value can be purchased to replace Lunchables at half the cost. 

1. Ham and Cheese With Treats Alternative

Ham and cheese with treats are among the Lunchables variety, comprising chocolate sandwich cookies, cooked ham, cheese, and crackers. In addition, the chocolate sandwich contains artificially flavored vanillin, soy lecithin, sugar, high oleic canola, chocolate, leavening, niacin, etc.

The cooked ham contains sodium diacetate, sodium phosphate, sugar, modified cornstarch, etc. Then the crackers have soy lecithin, vegetable shortening, sugar, thiamine, etc. And some of the ingredients used are not healthy! So, one can make Ham and Cheese with Treats using these more nourishing ingredients: dark chocolate, organic ham, grapes, cheddar cheese, and TJs whole wheat wafer crackers. 

A Lunchables alternative or knock off where it's a black tray that has ham, crackers, cheddar cheese, provolone cheese, and grapes in the tray's slots.

Source: juanmonino via Canva.com7

Dark chocolate should be made with raw cane sugar, cocoa butter, cocoa, and vanilla extract. Then, the organic ham should have pork and water and contain below two percent honey, cane sugar, celery powder, and sea salt. In addition, the cheddar cheese should contain rennet, annatto color, pasteurized milk, and salt. Finally, the crackers should comprise whole wheat, sunflower oil, and high oleic safflower oil. 

2. Chicken Strips With Smoothie Alternative

Another Lunchables variety that one can substitute is chicken strips with a smoothie. The Lunchables variety comprises fruit smoothies, chocolate sandwich cookies, ketchup with added starch, and breaded white chicken strips. 

While strawberry puree, vegetable extract, orange, and apple juice concentrate, citric acid, ascorbic acid, and banana puree are in the fruit smoothie, the chocolate sandwich cookies contain niacin, sugar, high oleic canola, high fructose corn syrup, cornstarch, artificially flavored vanillin, soy lecithin, folic acid, and other ingredients. 

The breaded white chicken strips contain chloride, yellow corn flour, paprika extract, modified food starch, hydrogenated soybean oil, spices, etc.4 Finally, the ketchup with added starch has tomato paste, sucrose, high fructose corn syrup, guar gum, soybean oil, potassium sorbate, sodium benzoate, distilled vinegar, etc. 

A healthier option for chicken strips with a smoothie involves fruit smoothies, dark chocolate, ketchup, and chicken strips. First, the fruit smoothie should contain peaches, milk, kale, raspberries, and bananas. Then the ketchup should comprise sugar, white vinegar, spices, onion powder, etc.

Meanwhile, dark chocolate should contain raw cane sugar, vanilla extract, cocoa butter, and chocolate. Finally, the chicken strips should be made from parmesan cheese, malt extract, chicken breasts, egg, butter, paprika, and sea salt. 

3. Pizza With Pepperoni Alternative

Lunchables pizza with pepperoni comprises pizza crust, pasteurized prepared mozzarella cheese, pepperoni, and pizza sauce. While the pizza crust contains soybean oil, glycerin, sugar, artificial flavor, xanthan gum, and wheat flour, the pasteurized prepared mozzarella cheese contains sodium citrate, whey protein, cheese culture, milk protein concentrate, etc. 

The pepperoni is made with beef, pork, and chicken and contains sodium nitrate, citric acid, etc. For a healthier option, as usual, the pizza sauce should have oregano, salt, and tomato puree. The pepperoni should consist of pork, and less than two percent paprika extract, celery powder, etc. Then, get TJs whole-wheat pita since it has ascorbic, yeast, honey, etc. 

Finally, the mozzarella cheese should have cultured pasteurized part skim milk, enzymes, and salt. Then add carrots! The above alternatives are not only low effort but can also be easily packed up.  

Having discussed Lunchables, it is essential to note a few things. First, avoid overeating Lunchables since they are high in sodium nitrate and saturated fat. Finally, remember that the first three items on the table are Lunchables good for weight loss and while there are always healthier alternatives, Lunchables are healthy-ish on occasion or in small quantities

FAQ About Are Lunchables Good for Weight Loss

Is it Healthy or Okay for Children to Eat Lunchables Everyday?

First, it would help to know how many calories are good for lunch. On average, 500 to 700 calories should suffice. But using that standard alone may be deceptive because the bigger picture lies in the overall nutritional value of Lunchables, which is high in sodium and unsaturated fats. Therefore, eating Lunchables every day is not okay. Instead, regulate it and serve children healthier alternatives.

Is Lunch Meat Good for Weight Loss?

Lunch or deli meat can be high or low in saturated fat and calories, depending on where they are made. So, meat can help weight loss when it is made from ground poultry like turkey and chicken since they contain low amounts of saturated fats. 


References

1Cannon, G. (2013, March 1). Big Food Bitten. World Public Health Nutrition Association. <http://www.wphna.org/htdocs/2013_mar_wn4_food_industry.htm>

2Martin, J. M. (2009, June 1). Modeling expert opinions on food healthfulness: a nutrition metric. National Center for Biotechnology Information. <https://pubmed.ncbi.nlm.nih.gov/19465193/>

3Mayo Clinic Staff. (2020, November 10). Metabolism and weight loss: How you burn calories. Mayo Clinic. <https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-2004650>

4Vatican, J. (2020, January 20). Soybean Oil Might Trigger Genetic Changes To The Brain. College of Natural & Agricultural Sciences. <https://cnas.ucr.edu/media/2020/01/20/soybean-oil-might-trigger-genetic-changes-brain>

5Juanmonino. “Lunchable.” Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAEJFuZrgdM-lunchable/>

6estefaniavizcaino. “Healthy lunch box.” Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MADJQJAZi5U-healthy-lunch-box/>

7Juanmonino. “lunchable.” Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAEJFNP0b9k-lunchable/>

8Juanmonino. “Lunchable.” Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAEE6bMSQO0-lunchable/>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.