Lunchables, Uncrustables, Goldfish and Nutella are popular for the same reason: they save a busy parent five minutes. They’re not equally worth swapping, though. Goldfish is already a decent snack. Nutella is mostly sugar. Lunchables’ main issue is sodium, not sugar. Uncrustables sits in the middle.
Here’s what each one contains, and a swap that keeps most of the convenience.
The Four at a Glance
Numbers are from manufacturer pages and retailer labels as of October 2026.
| Product | Serving | Added sugar | Sodium | Protein |
|---|---|---|---|---|
| Nutella | 2 tbsp (37g) | about 19g (21g total) | 15mg | 2g |
| Uncrustables PB & Grape Jelly | 1 sandwich (2 oz) | 8g (10g total) | 220mg | 6g |
| Lunchables Turkey & Cheddar crackers | 1 tray (3.2 oz) | 3g | 660mg | 12g |
| Goldfish Cheddar | 55 pieces (30g) | 0g | about 250mg | 3g |
The ranking for swapping is clear: Nutella first, Uncrustables second, Lunchables for sodium reasons, and Goldfish last.
Nutella: Swap This One First
Sugar is the first ingredient in Nutella, and palm oil is second. Hazelnuts come third. Two tablespoons have 21 grams of sugar, almost all of it added.
For kids aged 2 to 18, the American Heart Association recommends less than 25 grams of added sugar a day. A normal spread on toast uses most of that before school.
Swaps:
- Natural peanut butter or other nut butter with no sugar added. 0g added sugar, about 7g protein per 2 tablespoons.
- Homemade chocolate spread. Stir 1 teaspoon of unsweetened cocoa into 2 tablespoons of nut butter, plus a little mashed banana for sweetness. It tastes close to Nutella with a fraction of the sugar.
- Sunflower seed butter for nut-free schools. Check the label, because some brands add sugar.
If your child loves Nutella, try a thin layer over a base of plain nut butter. You’ll halve the sugar, and most kids won’t notice.
Uncrustables: Close, but Easy to Beat
The classic Peanut Butter & Grape Jelly Uncrustables has 210 calories, 6g protein and 10g of sugar, with 8g of that added. Smucker’s also makes Reduced Sugar versions on wheat bread with 7g of sugar.
That’s not extreme. The jelly carries most of the sugar.
Swaps:
- Make a freezer batch. Make 10 sandwiches with whole wheat bread, natural peanut butter and mashed berries or a no-sugar-added fruit spread. Crimp them with a sandwich sealer or the rim of a glass, wrap them, and freeze. They thaw by lunchtime, just like the original.
- Swap jelly for banana. Peanut butter and sliced banana has 0g added sugar.
- Buy the reduced sugar version if homemade won’t happen. It’s a real step down.
Lunchables: The Issue Is Salt, Not Sugar
The plain Turkey & Cheddar cracker tray has only 3g of added sugar. Its problem is 660mg of sodium. Versions that come with a drink and candy are a different story: one Turkey & Cheddar pack with a Capri Sun and gummies lists 15g of added sugar.
The Dietary Guidelines for Americans set these daily sodium limits for children:
| Age | Daily sodium limit |
|---|---|
| 1 to 3 years | 1,200mg |
| 4 to 8 years | 1,500mg |
| 9 to 13 years | 1,800mg |
| 14 to 18 years | 2,300mg |
For a 6-year-old, one 660mg tray is 44% of the day’s limit, in one small lunch.
Swaps:
- Build your own in a bento box. Whole grain crackers, real cheese cubes or slices, and a few rolled slices of low-sodium turkey or leftover chicken. Add grapes (halved for young kids) or cucumber. It takes about three minutes.
- Prep five on Sunday. Fill five containers at once and kids can grab one each morning, just like the store version.
- Skip the “with drink and treat” packs if you do buy Lunchables. The plain tray is the lower-sugar choice.
Goldfish: Already a Reasonable Pick
Original Cheddar Goldfish have 0g added sugar, no synthetic dyes and a short ingredient list. We rate them Tier B. Our full Goldfish breakdown covers every flavor.
The things to watch are sodium (about 250mg per serving) and low fiber. Goldfish Colors adds synthetic dyes. Goldfish Grahams are a sweet cookie, not a cracker.
Small upgrades:
- Whole Grain Goldfish. Same taste, 0g added sugar, 2g fiber and 240mg sodium per 55 pieces.
- Pair them. Half a serving of Goldfish with cheese or apple slices makes a snack that lasts longer.
- Roasted chickpeas or plain popcorn for older kids. Popcorn is a choking hazard for young children, so the AAP advises against it for toddlers.
Make Lunch Prep Faster, Not Harder
The point of these foods is speed. Homemade swaps only work if they’re quick. A few habits help:
- Do a single 20-minute prep on Sunday for crackers, cheese, cut fruit and sandwiches.
- Freeze homemade sandwiches. They keep for a month.
- Keep a “snack bin” in the fridge kids can choose from.
- Read just one line on any packaged swap: Includes Xg Added Sugars. The FDA counts all sugars, syrups and honey added during processing there.
FAQ
What’s a healthy alternative to Nutella for kids? Natural peanut or almond butter with no sugar added. For the chocolate taste, stir a teaspoon of unsweetened cocoa and some mashed banana into nut butter.
How much sugar is in an Uncrustables? The classic Peanut Butter & Grape Jelly sandwich has 10g of sugar, including 8g added. Smucker’s reduced sugar versions have 7g.
Are Lunchables healthy? The plain Turkey & Cheddar cracker tray is low in sugar (3g added) but high in sodium at 660mg. That’s 44% of a 4 to 8 year old’s daily limit.
Are Goldfish crackers healthy? Original Cheddar Goldfish have 0g added sugar and no synthetic dyes. They’re a reasonable snack. Whole Grain Goldfish add fiber.