GoodSwap Get notified
Lunchables Ham & Cheddar
Photo: Open Food Facts contributors (CC BY-SA)

Food

Lunchables Ham & Cheddar

Bad out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • High in saturated fat
  • Contains nitrites or nitrates
  • Contains added sugars
  • Contains palm oil
  • Seed-oil free
  • No synthetic dyes
Get GoodSwap

Why it scores 11

Lunchables Ham & Cheddar scores 11 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Ham: IARC classifies processed meat (cured, salted, smoked or fermented) as Group 1, based on colorectal cancer; each 50 g eaten daily is linked to an 18% higher risk. Regulatory
  2. Sugar: An added sugar. Strong
  3. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

The Receipt

Ham & Cheddar

START100

Ingredients

  • Ham
    Regulatory IARC classifies processed meat (cured, salted, smoked or fermented) as Group 1, based on colorectal cancer; each 50 g eaten daily is linked to an 18% higher risk. [1][2]
  • Sugar
    Strong An added sugar. [3][4][5]
  • Sodium nitrite
    Regulatory IARC classifies ingested nitrate or nitrite under conditions that result in endogenous nitrosation as Group 2A; it classifies processed meat as Group 1. [6][2][7][8][9]
subtotal−50

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [10]
  • 5 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added), emulsifier, flavoring, industrial protein and modified starch. [10]
subtotal−24

Nutrition per 100 g

  • Saturated fat 8.9 g / 100 g
    Strong Very high in saturated fat. [11]
  • Salt 2.5 g / 100 g
    Strong Very high in salt. [12]
  • Energy 289 kcal / 100 g
    Info Energy-dense for its weight. [4]
  • Protein 13.3 g / 100 g
    Info A good source of protein. [4]
subtotal−15
TOTAL 11Bad

100 − 89 = 11

Can’t score above 79. Contains ham, an ingredient of high concern. [1][2][3][4][5][6][7][8][9]

Can’t score above 79. High in saturated fat and salt (above the front-of-pack "high" level). [13]

GTIN 00044700024584 · 2026-06-03

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy289 kcal
Fat16.7 g
Saturated fat8.9 g
Trans fat0 g
Carbohydrates22.2 g
Sugars4.4 g
Added sugars2.2 g
Fiber1.1 g
Protein13.3 g
Salt2.5 g

Serving: 1 serving (90 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

cooked ham - water added - chopped and facts formed-smoke flavor added - ham, water, contains less than 2% of sodium lactate, poťassium chloride, modified cornstarch, sugar, soďium phosphate, salt, sodium diacetate, sodium ascorbate, flavor, sodium nitrite, smoke flavor, pasteurized prepared cheddar cheese product - milk, water, milk protein tom fat 120 | concentrate, milkfat, whey, whey protein concentrate, daily value* sodium citrate, salt, lactic acid, sorbic acid as a preservative, cheese culture, enzymes, oleoresin 20% paprika (color), annatto (color), with sunflower lecithin for slicé separation, contaíns: milk, crackers - 35% enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), palm oil, sugar, salt, baking soda, whey (from milk), söy lecithin, natural flavor, contains: wheat, milk, soy, age 15%

Allergens and diets

Contains: Milk, Soy, Wheat, Gluten

  • Not vegan
  • Not vegetarian
  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

More from Lunchables

Sources

  1. IARC Monographs evaluate consumption of red meat and processed meat (Press Release No. 240)

    International Agency for Research on Cancer (WHO) · Oct 26, 2015 · IARC

    “Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer.”

    iarc.who.int

  2. Carcinogenicity of consumption of red and processed meat (IARC Monographs Vol. 114 working group summary)

    The Lancet Oncology · December 2015 · IARC

    doi.org

  3. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  4. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  5. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  6. Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)

    International Agency for Research on Cancer (WHO) · IARC

    monographs.iarc.who.int

  7. Commission Regulation (EU) 2023/2108 of 6 October 2023 amending Annex II to Regulation (EC) No 1333/2008 and the Annex to Regulation (EU) No 231/2012 as regards food additives nitrites (E 249–250) and nitrates (E 251–252)

    European Union (Official Journal) · Oct 6, 2023 · Law

    “the presence of nitrites and nitrates in foods can give rise to the formation of nitrosamines some of which are carcinogenic.”

    eur-lex.europa.eu

  8. EFSA confirms safe levels for nitrites and nitrates added to food

    European Food Safety Authority · Jun 15, 2017 · Agency assessment

    “They concluded that when nitrites are used at approved levels, their contribution to overall exposure to nitrosamines is of low concern for health.”

    efsa.europa.eu

  9. Nitrosamines in food raise a health concern

    European Food Safety Authority · Mar 28, 2023 · Agency assessment

    “Nitrosamines in food raise a health concern”

    efsa.europa.eu

  10. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  11. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  12. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  13. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  14. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  15. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  16. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu