Protein swap finder

Pick a product you already buy and we'll show cheaper or leaner swaps of the same type, from 460 products at Coles, Woolworths and ALDI.

Built by an Accredited Practising Dietitian How it works

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Biggest swaps right now

Within each food type, the gap between the lowest and highest protein per dollar. Tap a product to see all its swaps.

Food type	Instead of	Try	Protein per $
beans	Old El Paso Black Beans 425g Woolworths · 2.4 g per $1	El Tora Black Beans 420g ALDI · 19.9 g per $1	8.4×
ham (ready to eat)	San Marino Artisan Leg Ham 100g Woolworths · 1.6 g per $1	Berg Leg Ham Thinly Sliced 4 Pack 400g ALDI · 12.9 g per $1	8.1×
bars & snacks	BC Snacks Chocolate Brownie Crunch High Protein Bar 40g Woolworths · 2.8 g per $1	Tasti Protein Bar Nutty Choc 10 pack Woolworths · 13.4 g per $1	4.8×
cheese	La Casa Mozzarella String Cheese Sticks 160g Woolworths · 5.7 g per $1	Westacre Dairy Tasty Cheese Block 1kg ALDI · 26.9 g per $1	4.7×
tofu	Macro Silken Tofu 300g Woolworths · 6.1 g per $1	Earth Grown Firm Tofu 450g ALDI · 25.7 g per $1	4.2×
tuna (ready to eat)	John West Tuna Chunks In Springwater 95g Woolworths · 5.4 g per $1	Portview Tuna Chunks in Springwater 425g ALDI · 21.7 g per $1	4.0×
chicken (ready to eat)	Primo Chicken Breast Thinly Sliced Coles · 3.2 g per $1	Berg Shredded Chicken Breast 500g ALDI · 12.6 g per $1	3.9×
bread & pasta	Bfree Low Carb High Protein Wraps 5 pack Woolworths · 7.6 g per $1	Bakers Life Lower Carb Higher Protein Bread 600g ALDI · 27.0 g per $1	3.5×
sardines (ready to eat)	Brunswick Sardines In Olive Oil 106g Woolworths · 4.8 g per $1	Deep Cove Sardines In Oil 125g Woolworths · 16.1 g per $1	3.3×
plant (dry)	Macro Textured Vegetable Protein 200g (dry) Woolworths · 30.5 g per $1	Katoomba Ingredients Yellow Split Peas 1kg (dry) Woolworths · 98.8 g per $1	3.2×
yoghurt	Chobani 15g High Protein Greek Yogurt Mango Pouch Coles · 4.6 g per $1	Lyttos Light Greek Style Natural Yogurt 1kg ALDI · 14.7 g per $1	3.2×
salmon (ready to eat)	John West Wild Caught Salmon Slices Springwater 125g Woolworths · 3.5 g per $1	Safcol Pink Salmon 210g Woolworths · 10.4 g per $1	3.0×
protein powder	Dose & Co. Collagen Protein Powder Creamy Vanilla 420g Woolworths · 5.4 g per $1	Onset Platinum Protein Powder Vanilla 500g ALDI · 16.1 g per $1	3.0×
ready meals	My Muscle Chef Lo-cal Honey Soy Chicken With Rice & Vegetables 330g Woolworths · 2.0 g per $1	My Muscle Chef Chipotle Chick Burrito Bowl Chilled Meal 450g Woolworths · 5.5 g per $1	2.7×
turkey (raw)	Ingham's Turkey Breast Portion 400g Woolworths · 5.1 g per $1	Ingham's Turkey Mince 500g Woolworths · 13.5 g per $1	2.7×
chicken (raw)	Moira Mac's Pulled Chicken Breast 250g Woolworths · 5.3 g per $1	Coles RSPCA Approved Chicken Mince Coles · 14.1 g per $1	2.6×
salmon (raw)	Birds Eye Atlantic Salmon Fillet Natural Coles · 3.1 g per $1	Ocean Royale Atlantic Salmon Portions 1kg ALDI · 7.8 g per $1	2.5×
jerky	Chief Traditional Biltong Beef 30g Woolworths · 2.1 g per $1	Woolworths Australian Beef Smokey Biltong 45g Woolworths · 5.2 g per $1	2.5×
kangaroo (raw)	K-Roo Kangaroo Fillet 400g Woolworths · 5.7 g per $1	K-Roo Kangaroo Mince 1kg Woolworths · 14.0 g per $1	2.5×
eggs	Macro 12 Pack Organic Large Free Range Eggs 600g Woolworths · 6.0 g per $1	Lodge Farms Barn Laid Eggs 700g ALDI · 14.4 g per $1	2.4×
milk	Dairy Farmers Shape Skim Milk 1L Woolworths · 11.1 g per $1	Pauls Plus+ Protein Low Fat Milk 2L Woolworths · 24.2 g per $1	2.2×
pasta-bread	Kellogg's Coco Pops Protein Bites Breakfast Cereal 530g Woolworths · 8.7 g per $1	Kellogg's Nutri Grain High Protein Crunch Choc Malt Cereal 500g Woolworths · 17.7 g per $1	2.0×
lentils (dry)	McKenzie's Lentils Whole Green 375g (dry) Woolworths · 35.4 g per $1	Oh So Natural Red Split Lentils 500g (dry) ALDI · 70.4 g per $1	2.0×
cottage cheese	Bulla Cottage Cheese Original 200g Woolworths · 5.0 g per $1	Westacre Dairy Cottage Cheese 500g ALDI · 9.9 g per $1	2.0×
plant	Vegie Delights Plant Based Vegie Sausages 300g Woolworths · 9.9 g per $1	Vegie Delights Plant Based Nutmeat 415g Woolworths · 19.4 g per $1	2.0×

Questions

How does the swap finder choose swaps?

It compares products in the same food type and category (for example tinned tuna, or Greek-style yoghurt) and lists those with at least 15% more protein per dollar, or at least 15% more protein per 100 kcal without being much more expensive per gram of protein.

What's the biggest protein swap right now?

In beans, El Tora Black Beans 420g (ALDI) gives 8.4 times the protein per dollar of Old El Paso Black Beans 425g (Woolworths), at prices checked 22 October 2026.

Swaps compare products of the same food type and category on price and the nutrition panel only; taste, ingredients and pack size differ. Prices checked 22 October 2026.