⏱ 20 min totalBasic Snack/Lunch Box
Per 1 serving · 299 g · 5 ingredients
of a 2,000 cal day
- Protein17g15% of calories
- Carbs63g56% of calories
- Fat15g29% of calories
At a glance
One serving of Basic Snack/Lunch Box (299 g) has 428 calories, with 17 g of protein, 63 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (34% DV), dietary fiber (31% DV) and Vitamin K (26% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber31%
- Vitamin K26%
- Thiamine27%
- Riboflavin (B2)41%
- Niacin39%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E16%
- Vitamin B1219%
- Calcium10%
- Potassium16%
- Magnesium15%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place the egg in a pot and cover with water. Bring to a boil, then remove from heat and let sit for 9-12 minutes. Cool, peel, and include in the lunch box.
- 2
Slice the apple and arrange it along with the pretzels, celery, and peanut butter in a snack box or on a plate.
Vitamins & minerals
Amounts for 1 serving (299 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 105 μg | 12% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 32 μg | 26% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 0.4 μg | 19% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 166 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 97 mg | 10% |
| Iron | 3 mg | 37% |
| Potassium | 747 mg | 16% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 256 mg | 37% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 33% |
| Manganese | 2 mg | 83% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 296 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.5 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 428 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Basic Snack/Lunch Box?
One serving of Basic Snack/Lunch Box (1 serving) has 428 calories, which works out to 143 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Basic Snack/Lunch Box high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Basic Snack/Lunch Box keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Basic Snack/Lunch Box?
271 mg per serving.
How much sugar is in Basic Snack/Lunch Box?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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