Nutrition Facts
Serving size 100g
Amount per serving
Calories 227
% Daily Value *
Total Fat 7g %10
Saturated Fat 2g %11
Trans Fat 0g
Cholesterol 20mg %0
Sodium 423mg %28
Total Carbohydrate 33g %11
Dietary Fiber 2g %6
Total Sugars 8g
Protein 10g
Vitamin D 10.0IU %1
Calcium 196.0mg %15
Iron 2.1mg %11
Potassium 203mg %5
Phosphorus 197.0mg %19
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in Lean Pockets, Ham N Cheddar
Vitamin A 0.0IU %0
Vitamin C 0.1mg %0
Vitamin K 1.7µg %1
Vitamin D 10.0IU %2
Vitamin E 0.3mg %2
Choline, total 29.1mg %5
Vitamin B6 0.1mg %8
Vitamin B12 0.4µg %18
Vitamin B3 (Niacin) 3.5mg %22
Vitamin B2 (Riboflavin) 0.3mg %24
Vitamin B1 (Thiamin) 0.4mg %34
Minerals in Lean Pockets, Ham N Cheddar
Magnesium 21.0mg %5
Potassium 203.0mg %5
Copper 0.1mg %8
Zinc 1.2mg %9
Iron 2.2mg %12
Manganese 0.3mg %12
Calcium 196.0mg %15
Phosphorus 197.0mg %20
Selenium 11.8µg %21
Sodium 423.0mg %28
Amino Acids in Lean Pockets, Ham N Cheddar
Valine 0.5g %27
Lysine 0.6g %28
Methionine 0.2g %28
Leucine 0.8g %28
Isoleucine 0.4g %30
Tyrosine 0.3g %33
Threonine 0.4g %34
Histidine 0.3g %42
Cystine 0.1g %42
Tryptophan 0.1g %48
Phenylalanine 0.5g %50
Fatty Acids in Lean Pockets, Ham N Cheddar
EPA 0.00g %0
DHA 0.00g %1
DPA 0.00g %1
Omega-3 0.12g %8
ALA 0.12g %10
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of Lean Pockets, Ham N Cheddar is 6.1/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Lean Pockets, Ham N Cheddar has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 52 |
| Lysine | 45 | 62 |
| Leucine | 59 | 83 |
| Isoleucine | 30 | 45 |
| Threonine | 23 | 39 |
| Histidine | 15 | 31 |
| Tryptophan | 6 | 14 |
| Met+Cys | 22 | 35 |
| Phe+Tyr | 30 | 77 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in Lean Pockets, Ham N Cheddar is 1.7 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of Lean Pockets, Ham N Cheddar is 2.3 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in Lean Pockets, Ham N Cheddar as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that Lean Pockets, Ham N Cheddar is lacking.
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Nutrient Density Score for Lean Pockets, Ham N Cheddar is 15/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for Lean Pockets, Ham N Cheddar
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 10.40 | <4 |
| Zinc:Copper | 15.92 | <12 |
| Potassium:Sodium | 0.48 | >2 |
| Caclcium:Magnesium | 9.33 | <2 |
| Iron:Copper | 27.63 | <15 |
| Calcium:Phosphorus | 0.99 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 43%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
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This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
68% of insulinogenic calories