By Nabula Brdar
While many of us check sugar or salt content, the ingredient list tells the real story. If it’s packed with numbers or unfamiliar words, it probably means additives, preservatives, or artificial flavours—not ideal for growing minds.
At Supermarket Swap, we make it easier. We find real-food alternatives made with ingredients you’d use at home—so you can make better choices without the stress.
Here are some easy lunchbox swaps to try on your next shop:
SWAP THIS:
Arnotts Mini Choc Chip Cookie Multipack Biscuits 7 Pack
INGREDIENTS: Wheat Flour, Chocolate Chips (23%) (Sugar, Cocoa Butter, Cocoa Mass, Natural Flavour, Emulsifier (Soy Lecithin)), Sugar, Vegetable Oil (Antioxidant (E307b From Soy)), Butter (From Milk), Dessicated Coconut, Skim Milk Powder, Baking Powder, Salt, Natural Flavour.
NUTRITIONAL INFORMATION:
Sugar: 29.6g per 100g
Sodium: 287.0mg per 100g
TO THIS:
Koja Bickie Bites Choc Chip 150g
INGREDIENTS: Wholegrain Flours (Plain Wheat Flour, Buckwheat Flour), Chocolate Chips (Cocoa Mass, Sugar, Cocoa Butter, Soy Lecithin, Vanilla), High Oleic Sunflower Oil, Golden Syrup, Brown Sugar, Chicory Root Fibre, Chia Seeds, Bicarb Soda, Himalayan Salt, Natural Vanilla Essence.
NUTRITIONAL INFORMATION:
Sugar: 17.9g per 100g
Sodium: 120.0mg per 100g
WHY: This swap reduces sugar by 40% and sodium by nearly 60%, while increasing nutritional value with wholegrain flours, chia seeds, and prebiotic chicory root fibre.
SWAP THIS:
Sunrice Mini Bites Chicken Multipack Kids Lunchbox Snacks 6 pack
INGREDIENTS: Whole grain brown rice (82%), seasoning (maltodextrin, salt, yeast extract, mineral salt (508), hydrolysed vegetable protein, vegetable powder (onion, garlic), chicken fat, natural flavour, herb and spice, acidity regulator (330)), vegetable oil.
NUTRITIONAL INFORMATION:
Sugar: 1.4g per 100g
Sodium: 537.0mg per 100g
TO THIS:
Sunrice Mini Bites Surfin’ Sea Salt Multipack Kids Lunchbox Snacks 6 pack
INGREDIENTS: Whole grain brown rice (90%), vegetable oil, sea salt.
NUTRITIONAL INFORMATION:
Sugar: 0.7g per 100g
Sodium: 520.0mg per 100g
WHY: This swap removes artificial additives and flavour enhancers, making it a cleaner, simpler choice made from just whole grain rice, oil and salt.
SWAP THIS:
Pop Tops Fruit Drink Apple Poppers
INGREDIENTS: Water, Reconstituted Apple Juice (30%), Sugar, Food Acid (Citric Acid), Natural Flavours, Natural Colour (150a).
NUTRITIONAL INFORMATION:
Sugar: 6.2g per 100g
Sodium: 3.0mg per 100g
TO THIS:
Nudie Nothing But 2 Apples Juice 200ml
INGREDIENTS: Apple Juice (99.9%), vitamin c.
NUTRITIONAL INFORMATION:
Sugar: 11.8 per 100g
Sodium: 6mg per 100g
WHY: This swap eliminates added sugar, artificial flavours and colours as the second option is just 100% real fruit juice with only vitamin C added.
Looking for products made with real ingredients? Follow @supermarket.swap on Instagram for additive-free finds, recipes, and more. Plus, check out the Supermarket Swap App—featuring 3,000+ nutritionally reviewed additive-free products.
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