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Calories in Lean Cuisine Flatbread melt chicken ranch club
370Calories
| Amount Per 1 package, 184 g | |||
| Calories | 370 Kcal (1549 kJ) | ||
| Calories from fat | 81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9g | 14% | |
|---|---|---|---|
| Saturated Fat | 3g | 15% | |
| Cholesterol | 30mg | 10% | |
| Sodium | 530mg | 22% | |
| Potassium | 440mg | 9% | |
| Total Carbs | 52g | 17% | |
| Sugars | 9g | 36% | |
| Dietary Fiber | 4g | 16% | |
| Protein | 21g | 42% | |
| Vitamin C | 3mg | 5% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 3mg | 17% | |
| Calcium | 400mg | 40% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Ingredients And Nutrition Overview
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WeightWatchers Points: 7.4, PointsPlus: 10, SmartPoints: 11
WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
Read more at Weight watchers diet review -
Much saturated fat
Too much saturated fat raises blood cholesterol, that can increase the risk of heart disease.
This fact has been approved by most health organizations in the world.
You have to limit the intake of it by your recommended daily intake.
Ideally, we should eat less than 10% of calories from saturated fat, so the reference value for an average adult is 24 grams daily.
Remember: a 1-ounce slice of regular cheese has nearly 5 grams of saturated fat.
Read more about fat -
Salty! Has over 22% of the daily sodium max
The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
For medical reasons many people should not exceed 1500mg of sodium.
Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
Are these reasons enough to cut the sodium intake? No doubt! -
Convert Salt tsps to Sodium mg easily
Salt (NaCl) is not excactly sodium (Na).
It is not right to use these terms as synonyms.
The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
This is much less than the weight of salt.
(5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
Know how much sodium is in your salt - without a calculator:
1/4 tsp salt = 600 mg sodium
1/2 tsp salt = 1200 mg sodium
3/4 tsp salt = 1800 mg sodium
1 tsp salt = 2300 mg sodium -
4 tsp of sugars per serving
This volume includes both naturally occurring from ingredients and specially added sugars.
USDA tells us that last years each American consumed an average 130 pounds of caloric sweeteners per year!
That works out to 30 tsp of sugars per day approximately 480 extra calories!
Just to think: Eating just 200 more calories daily than your body requires for body functioning and exercise leads to a 20-pound weight gain in a year. -
Great source of fiber! More than 16% daily!
Eat more fiber. You've heard it many times. But why it is so good for your health?
Dietary fiber is best known for its ability to make our digestion going right.
So want to prevent or relieve constipation - eat more fiber!
There are also other great health benefits as well, such as lowering your risk of diabetes, heart disease and cancer, and helping to maintain a healthy weight by helping to feel you full longer.
The best source of fiber are fruits, vegetables, whole grains and legumes and not processed foods with added fiber. -
Interested in getting more protein?
Protein is important, but some of the protein you find in this product isn't exactly natural.
The protein comes from one of the following sources:
- milk protein concentrate
- whey protein isolate
- soy protein isolate
and that it's not ideal to get protein only from processed goods.
If you're looking for more protein, try beans, quinoa, nuts, seeds, peas and spinach & leafy greens.
Not only do they have protein, they're filled with other vitamins and minerals. -
Learn about veggies and iron
Veggies such as broccoli, bok choy, spinach, parsley and most leafy greens are naturally high in iron.
However, compared to other high-iron foods, like red meat, fish and poultry, the iron in plant foods is not absorbed as easily by the body. What can you do to increase the absorption of iron from these plant foods?
- Vitamin C increases the absorption - so try having a fresh tomato, lemon juice, or an orange together with your high iron food
- Avoid drinking too much coffee - caffeine can decrease the absorption of iron
- In addition to caffeine, the tannins found in tea can also reduce iron absorption
- If you are a vegetarian, try having iron-fortified breakfast cereals, legumes, and eggs
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Contains MSG-like ingredients
People feeling reaction to MSG may also react adversely to MSG-like substances.
Glutamates or chemically similar items are added to improve a product's taste.
Here is a short list of common MSG-like substances:
- Yeast extract
- Autolyzed yeast
- Hydrolyzed proteins
- Textured proteins
- Anything "enzyme modified"
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Sodium erythorbate, will it keep you safe?
It's a new type of additive and is a synthetic variation of ascorbic acid - Vitamin C.
It is used to keep a wide variety of foods fresh - from meats and canned fruits and vegetables to wines, jams and soft drinks.
During the process of cooking or digestion of certain processed meats, nitrites in them combine with naturally present amines and form carcinogenic N-nitroso compounds, which are associated with cancer.
Sodium erythorbate (or ascorbic acid) helps to prevent the formation of these cancer-causing chemicals.
Allergens
Gluten Allergy, Wheat Allergy, Lactose Allergy, Milk Allergy, Soy Allergy, Corn Allergy
Flatbread melt chicken ranch club Ingredients
Flatbread (Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Romano, Parmesan, & Asiago Cheese Blend [Pasteurized Part Skim Milk, Cow's Milk, Cheese Cultures, Salt, Enzymes], Isolated Oat Product, Sugar, Soybean Oil, Contains 2% or Less of: Dough Conditioner [Guar Gum, Calcium Carbonate, DATEM, Wheat Flour, Ascorbic Acid, Enzymes], Yeast, Parsley, Plum Puree [Prune Juice Concentrate, Dried Plums], Dough Conditioner [Guar Gum, Yeast], Flavor, Salt), Cooked Grill Marked White Meat Chicken Strips (White Meat Chicken, Water, Isolated Soy Protein, Modified Rice Starch, Chicken Flavor [Dehydrated Chicken Broth, Chicken Powder, Natural Flavor], Sodium Phosphate, Salt), Reduced Fat Mozzarella Cheese and Cornstarch (Reduced Fat Mozzarella Cheese [Pasteurized Part Skim Milk, Nonfat Milk, Cheese Cultures], Modified Cornstarch, Salt, Vitamin A Palmitate, Enzymes), Tomatoes (Tomatoes, Calcium Chloride), Water, Seasoning (Nonfat Dry Milk, Dried Creamer [Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Dipotassium Phosphate, Mono and Diglycerides, Soy Lecithin], Dried Buttermilk [Buttermilk, Whey, Sodium Caseinate, Lactic Acid], Modified Food Starch, Dried Cream [Cream, Soy Lecithin], Whey, Dried Buttermilk Flavor [Maltodextrin, Lactic Acid, Modified Food Starch, Vinegar, Buttermilk Solids], Sugar, Dried Garlic, Corn Syrup Solids, Yeast Extract, Potassium Chloride, Salt, Xanthan Gum, Dried Onion, Lactic Acid, Dried Flavor [Maltodextrin, Flavor], Spice, Soybean Oil, and Dried Parsley), Light Pasteurized Process Cheddar Cheese (Cultured Milk and Skim Milk, Water, Potassium Citrate, Salt, Sodium Citrate, Whey (Ingredient Not in Regular Pasteurized Process Cheddar Cheese), Sorbic Acid [Preservative], Cream, Apocarotenal and Beta Carotene [Color], Enzymes, Sodium Phosphate, Lactic Acid, Green Onions Cooked Bacon (Cured with Water, Salt, Sugar, Dextrose, Sodium Erythorbate, Sodium Nitrite), 2% or Less of White Distilled Vinegar, Flavor (Salt, Maltodextrin, Modified Cornstarch, Flavoring [Contains Canola Oil], Smoke Flavor [Contains Sunflower Oil], Silicon Dioxide).
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% RDI of Main Nutrition Facts
19%
of RDI* (370 calories) 184 g
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Cal: 18.5 %
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Fat: 13.8 %
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Carb: 17.3 %
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Prot: 42 %
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0%25%75%RDI norm*
Calories Breakdown
- Carbs (55.8%)
- Fat (21.7%)
- Protein (22.5%)
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