How this works
Values are compared per the portion you set, using sourced per-100g data.
Suggested swaps are similar foods (same category or shared characteristics) with fewer calories, ranked by how similar they are and how much protein they keep.
This tool gives general information, not medical advice. If you have a health condition, are pregnant, or are worried about your eating or weight, please speak to your GP or a registered dietitian.
Questions people ask
Do I have to swap?
No. Swaps are just options. Sometimes the original is exactly what you want, and that’s fine.