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Calories in Lean Cuisine Chicken panini southwest-style
320Calories
| Amount Per 1 package, 170 g | |||
| Calories | 320 Kcal (1340 kJ) | ||
| Calories from fat | 72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8g | 12% | |
|---|---|---|---|
| Saturated Fat | 3g | 15% | |
| Cholesterol | 40mg | 13% | |
| Sodium | 560mg | 23% | |
| Potassium | 360mg | 8% | |
| Total Carbs | 44g | 15% | |
| Sugars | 6g | 24% | |
| Dietary Fiber | 4g | 16% | |
| Protein | 20g | 40% | |
| Vitamin C | 4.5mg | 8% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.3mg | 13% | |
| Calcium | 300mg | 30% | |
* 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: 6.3, PointsPlus: 8, SmartPoints: 9
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 -
Keep an eye on the cholesterol.
Today cholesterol is no longer a villain. The 2010's USDA guidelines told us to limit cholesterol from foods
Now experts say cholesterol is "not a nutrient of concern" because cholesterol from foods doesn't cause higher blood cholesterol levels.
Nevertheless try to consume no more than 300 milligrams daily.
This product contains more than 13% of your daily cholesterol intake.
If you still are on a low cholesterol diet, please keep in mind:
- nutritionists are not recommending you go out and binge on cheeseburgers and fries.
- 10% of your daily allowance can quickly become 50% when a hamburger turns into double cheeseburger.
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Want to lower the cholesterol intake? Here are some advices:
- Try to limit your cheese, dairy and meat intake to one item per meal.
- Avoid meals with multiple sources of cholesterol (chicken with cheese, junk food)
- Try to indclude in your diet low- or nonfat dairy, seafood, legumes and nuts.
- Choose water instead of milk for your coffee.
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Salty! Has over 23% 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 -
2 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. -
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"
Allergens
Gluten Allergy, Wheat Allergy, Soy Allergy, Corn Allergy, Lactose Allergy, Milk Allergy, Sesame Allergy
Chicken panini southwest-style Ingredients
Bread (Bleached Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Malted Barley Flour, Water, Isolated Oat Product, Sugar, Soybean Oil, Dough Conditioner [Guar Gum, Calcium Carbonate, DATEM, Wheat Flour, Ascorbic Acid, Enzymes], Salt, Yeast, Sodium Stearoyl Lactylate, Sour Dough Base [Bleached Enriched Flour {Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid}, Salt, Fumaric Acid, Acetic Acid, Lactic Acid, Citric Acid, Soya Oil]), Cooked Chicken Mesquite Flavored White Meat Strips (Chicken White Meat, Water, Seasoning [Salt, Flavorings, Maltodextrin, Modified Corn Starch, Sugar, Autolyzed Yeast Extract, Flavor Maltodextrin, Smoke Flavor>, Spices, Caramel Color and Citric Acid], Isolated Soy Protein, Modified Rice Starch, Chicken Flavor [Dehydrated Chicken Broth, Chicken Powder, Flavor, Salt], Sodium Phosphates), Light Pasteurized Process Monterey Jack Cheese (Cultured Milk and Skim Milk, Water, Potassium Citrate, Salt, Sodium Citrate, Whey [Ingredient Not in Regular Pasteurized Process Monterey Jack Cheese], Sorbic Acid [Preservative], Cream, Enzymes, Sodium Phosphate, Lactic Acid [Ingredient Not in Regular Pasteurized Process Monterey Jack Cheese]), Water, Tomatoes (Tomatoes, Calcium Chloride), Seasoning (Buttermilk Powder, Modified Corn Starch, Vinegar Powder, Cheese Powder [{Pasteurized Milk, Cheese Culture, Salt, Enzymes}, Salt, Sodium Phosphate, Calcium Phosphate, Lactic Acid], Nonfat Dry Mix, Spices, Natural Flavors [Flavoring {Contains Sesame Oil and Canola Oil}, {Modified Food Starch, Natural Flavor}, {Salt, Autolyzed Yeast Extract, Natural Flavor}, {Soybean Oil, Natural Flavors, Turmeric & Annatto}], Onion & Garlic, Lactic Acid, Paprika, Maltodextrin, Salt, Potassium Chloride, Xanthan Gum, Lemon Juice Powder [Corn Syrup Solids, Lemon Juice Solids, Lemon Oil], Citric Acid, Natural Smoke Flavor, Cilantro Oil [Extractives of Coriander Herb and Extractives of Rosemary], 2% or Less of Silicon Dioxide to Prevent Caking), Green Peppers, Onions, 2% or Less of Soybean Oil with Butter Flavor (Soybean Oil, Salt, Lactic Acid, Natural Butter Flavor, Turmeric, Annatto, Tocopherol), Natural Flavors.
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% RDI of Main Nutrition Facts
16%
of RDI* (320 calories) 170 g
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Cal: 16 %
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Fat: 12.3 %
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Carb: 14.7 %
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Prot: 40 %
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0%25%75%RDI norm*
Calories Breakdown
- Carbs (53.7%)
- Fat (22%)
- Protein (24.4%)
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