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Mixed Lunch (450 kcal) Calories
Mixed Lunch (450 kcal)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Lunch (450 kcal) (375 g) has 450 calories. That works out to 120 calories per 100 g. It contains 48.8 g of carbs, 28.1 g of protein, 16.9 g of fat and 9.4 g of fiber. Its 1.9 µg of B12 covers 78% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Mixed Lunch (450 kcal) Nutrition Facts
Selected: 1 serving (medium) · 375 g
450
KCAL / 375G
Carbs
48.8g
· 18% DV
Protein
28.1g
· 56% DV
Fat
16.9g
· 22% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 24% · Fat 34%
Mixed Lunch (450 kcal) nutrition facts table · 1 serving (medium) (375 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 450 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 4.13 g | 21% |
| Trans fat | 0.08 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 9.4 g | 34% |
| Protein | 28.1 g | 56% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Mixed Lunch (450 kcal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 375 g | 450 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 150 g | 180 kcal |
| 1 serving (small) | 250 g | 300 kcal |
| 2 piece (medium) | 300 g | 360 kcal |
| 1 bottle (medium) | 330 g | 396 kcal |
| 1 pack (whole) | 400 g | 480 kcal |
| 1 serving (large) | 500 g | 600 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Mixed Lunch (450 kcal)
What does Mixed Lunch mean?
Mixed Lunch describes a meal made up of different foods rather than one fixed recipe. Its ingredients and preparation can vary, so the name alone does not tell you exactly which dishes or sauces are included.
How do you make a balanced Mixed Lunch?
Build a Mixed Lunch around a protein food, vegetables, and a grain or other filling side. Combining different textures and keeping rich sauces separate can make the meal easier to portion and more enjoyable to eat.
Can you meal-prep Mixed Lunch for the week?
Yes, you can meal-prep Mixed Lunch components ahead, but assemble delicate ingredients close to serving time. Store cooked foods in sealed containers in the fridge, and keep dressings, crunchy vegetables, and cold toppings separate.
How should you pack Mixed Lunch for work?
Pack Mixed Lunch in a leakproof container with separate compartments for foods that should stay crisp or cold. If it contains perishable ingredients, use an insulated lunch bag with an ice pack until you can refrigerate it.
How long does Mixed Lunch last in the fridge?
Mixed Lunch made with cooked leftovers generally keeps for three to four days in the fridge when refrigerated within two hours of cooking. Store it covered, and use the shorter storage window for any ingredient that spoils sooner.
Can you freeze Mixed Lunch?
You can freeze many cooked Mixed Lunch components, but freezing the whole assembled meal may leave some ingredients watery or soft. Freeze suitable components separately, and add fresh salad or dressing after thawing.
What is the best way to reheat Mixed Lunch?
Reheat Mixed Lunch in a microwave or pan until it is hot throughout, stirring or turning the food so it warms evenly. Remove salad and other cold toppings first, then add them back after reheating.
What can you serve with Mixed Lunch?
A simple salad, fruit, or a light soup can go well with Mixed Lunch, depending on what is already on the plate. Choose an accompaniment that adds something missing rather than repeating the same sides.
Does Mixed Lunch keep you full through the afternoon?
Mixed Lunch may keep you fuller for longer when it includes protein and fibre-rich foods, such as beans or vegetables. A meal made mostly of refined grains may be less satisfying for some people.
Can you eat Mixed Lunch for dinner?
Yes, Mixed Lunch can be eaten for dinner; the label does not limit it to midday. Serve it as it is or add a side that suits your appetite, and refrigerate any leftovers promptly.
Mixed Lunch (450 kcal) Vitamins & Minerals
Vitamins
B12
1.88µg · 78% DV
Vitamin K
82.5µg · 69% DV
B5
2.63mg · 53% DV
Vitamin A
450µg · 50% DV
Minerals
Copper
0.49mg · 54% DV
Manganese
1.2mg · 52% DV
Phosphorus
338mg · 48% DV
Selenium
26µg · 47% DV
Sodium
788mg · 34% DV
Potassium ⭐
1013mg · 30% DV
Mixed Lunch (450 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Lunch (450 kcal)
To burn the 450 calories in 1 serving (medium) (375 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mixed Lunch (450 kcal)?
Mixed Lunch (450 kcal) describes a varied midday meal rather than one fixed recipe. What goes on the plate depends on the cook, workplace or café menu, but it commonly brings together a filling staple with vegetables and a protein-containing dish. The name points to a combination of foods, so its exact ingredients and balance can differ from one serving to another.
It works as a standalone lunch, with a side salad or another simple accompaniment if desired. Its nutritional profile varies with the mix, though the listed values suggest a moderate contribution of carbohydrates, protein and fat, plus some fibre. A medium serving is listed at about 450 kcal. For a lighter plate, favour vegetables and keep richer sides or added sauces modest; you can also adjust the portion to suit your appetite.
How Nutritious Is Mixed Lunch (450 kcal)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mixed Lunch (450 kcal) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mixed Lunch (450 kcal) Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Lunch (450 kcal) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Lunch (450 kcal) Fat Profile
SATURATED
4.13g
MONOUNSATURATED
6g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.