3 healthy supermarket snack swaps

Eat
July 9, 2025

Feeding a family can feel like just another task on an endless to-do list. Between school runs and after-school chaos, even packing a healthy lunchbox can feel overwhelming.

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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Looking for easy, healthy and delicious recipes for your kids? Supermarket Swap’s Snack Time eBook makes lunch boxes easy! There are 20 kid and parent-approved lunchbox snacks in an easy-to-follow eBook with storage steps to help you get the most out of your cooking. Check out these yummy baked broccoli bites!