Are Aussie Bites Good for Weight Loss?

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Are Aussie Bites Good for Weight Loss

Do you ever feel like the universe is conspiring against you? You’re trying to lose weight, but every time you set foot in a grocery store, a snack attacks you.

For my fellow snack lovers, I empathize with you. Snacking is irresistible, but it’s also the kryptonite to our weight loss goals.

That’s where these tasty treats come in. But are Aussie Bites good for weight loss?

The short answer is no. Because they’re high in sugar and calories, so you would have to moderate your consumption.

That being said there is much more to in so let’s go into more detail on these sweet snacks.

Nutritional Value Of Aussie Bites

Now, let’s get down to business. You might have heard about the Costco Aussie Bites, which have gained quite a following.

A closer inspection of the label reveals that these Universal Bakery Aussie Bites pack a punch. I got hold of the following info from Costco’s official website.

Nutritional information

Serving Size – 1 piece (around 30 grams)

  • Calories: 130

  • Total Fat: 7g

  • Saturated Fat: 2.5g

  • Trans Fat: 0g

  • Cholesterol: 5g

  • Sodium: 90g

  • Total Carbohydrates: 20g

  • Dietary Fiber: 2g

  • Sugars: 8g (includes added sugars)

  • Protein: 2g

Ingredient list

  • Organic rolled oats

  • Organic oat flour

  • Organic unsalted butter

  • Organic sugar

  • Dried apricots

  • Raisins

  • Sunflower seeds

  • Organic sunflower seeds

  • Flax seeds

  • Shredded coconut

  • Baking soda

  • Sea salt

  • Honey or organic agave syrup

  • Vanilla extract

Please note that ingredient lists of Aussie bites from Costco may vary slightly depending on the specific product and manufacturer. Always check the packaging for the most accurate and up-to-date information.

Some versions even offer a gluten-free option to cater to those with dietary restrictions.

Also read: Best Time to Drink Chia Seeds for Weight Loss

The Potential Benefits of Aussie Bites for Weight Loss

Are there any benefits to eating Aussie bites for weight loss? let’s find out.

Crop kid weighing on scale

Calorie Content and Portion Control

Aussie Bites are packed with an assortment of nutrients from their whole food ingredients.

Nutrient density refers to the number of beneficial nutrients a food provides relative to its calorie content. Foods that are nutrient-dense typically offer more vitamins, minerals, and other beneficial compounds per calorie than foods that are not.

For example, oats, a primary ingredient in Aussie Bites, are a good source of beta-glucans, a type of soluble fiber.

Studies have shown that soluble fiber can increase feelings of fullness, potentially reducing overall calorie intake. This satiety effect can aid weight loss by helping individuals consume fewer calories without feeling deprived.

Natural Sugars

Unlike many processed snacks that use refined sugars, Aussie Bites often derive their sweetness from sources like dried fruits or honey.

Natural sugars, when consumed as part of whole foods like fruits, come along with fiber, vitamins, and minerals. This contrasts with refined sugars, which provide “empty calories” without these beneficial nutrients.

Additionally, the fiber in whole fruits slows down the absorption of sugar, leading to a more gradual rise and fall in blood sugar levels.

Stable blood sugar can prevent rapid spikes and drops which can trigger hunger and lead to overeating.

Portion Control

Aussie Bites’ bite-sized nature can serve as a natural reminder for portion control.

Portion control plays a crucial role in weight management. When we’re presented with larger portions, research shows that we’re likely to consume more, even if we don’t necessarily want or need to.

The psychology of eating suggests that when foods are pre-portioned or presented in smaller amounts, we’re more likely to eat less of them.

With Aussie Bites being naturally bite-sized, it gives a psychological cue that might help individuals limit their intake, thereby potentially reducing calorie consumption.

Also read: Is Mango Good for Weight Loss?

Potential Drawbacks of Aussie Bites for Weight Loss

Here are some of the downfalls of this snack to be aware of during your weight loss journey.

Caloric Density

Despite their petite stature, Aussie Bites can be calorically dense due to ingredients like seeds, nuts, and honey.

Caloric density refers to the number of calories a food provides relative to its weight or volume. Foods that are calorically dense provide a high number of calories for a small amount of food.

Nuts and seeds, common ingredients in Aussie Bites, are rich in healthy fats, which provide 9 calories per gram, compared to carbohydrates and proteins both offer 4 calories per gram.

Thus, while fats are essential and beneficial for health, they make foods calorically dense. Consuming calorie-dense foods can quickly increase one’s overall calorie intake, potentially leading to weight gain if not accounted for.


Aussie Bites are delicious, and sometimes it’s hard to stop at just one or two.

Palatable foods, or those that taste good, can stimulate the brain’s reward centers, particularly the release of the neurotransmitter dopamine.

Dopamine is associated with pleasure and reinforces behaviors, leading us to seek out that pleasurable sensation again.

Consequently, when we eat tasty foods, we’re more likely to eat larger quantities than we initially intended. Over time, consistently overeating, even on healthful snacks, can contribute to a caloric surplus and hinder weight loss efforts.


Depending on the brand or if they’re homemade, the nutritional content of Aussie Bites can vary significantly.

Different brands or recipes might use varying amounts of sweeteners, fats, and other ingredients, which can alter the caloric and nutritional profile of the end product.

For instance, one brand might use a generous amount of honey or coconut oil, making their Aussie Bites more calorie-dense than another brand that uses these ingredients sparingly.

Without carefully checking nutritional labels or being mindful of homemade recipes, it can be easy to underestimate the number of calories you’re consuming.

Also read: Are Rowing Machines Good For Weight Loss?

Incorporating Aussie Bites into a Weight Loss Diet

Including this delicious healthy snack in a weight loss plan can be a delightful way to enjoy a nutritious snack while still adhering to dietary goals. But to ensure they contribute positively to a weight loss journey, let’s consider the following points and the science behind them:

Moderation is Necessary

Eating Aussie Bites in moderation is paramount for balancing their benefits with potential drawbacks.

The principle of energy balance governs weight loss and gain. Consuming more calories than you burn leads to weight gain, and vice versa.

Given the caloric density of Aussie Bites, eating them in moderation helps ensure that they don’t unintentionally contribute to a caloric surplus.

Additionally, consistently consuming high-calorie foods, even in small portions, can accumulate and impact overall caloric intake over time.

Check the Label

When purchasing Aussie Bites, always read the nutritional information.

As previously mentioned, the nutritional content of Aussie Bites can vary depending on the brand or recipe.

Nutritional labels provide detailed information about calorie content, macronutrients (fats, proteins, and carbohydrates), and micronutrients (vitamins and minerals).

Being informed about what you’re consuming allows you to adjust other meals or snacks throughout the day, ensuring you stay within your desired caloric intake.

Consider Pairing

To round out the nutrient profile, pair an Aussie Bite with a protein source or a low-calorie beverage to increase satiety and fullness.

Protein is known for its satiating properties, meaning it helps you feel full for longer periods.

When pairing a carb-rich snack like Aussie Bites with a protein source, such as Greek yogurt or a slice of turkey, the combined effect can enhance satiety, potentially reducing overall food intake.

Combining macronutrients can stabilize blood sugar levels, leading to sustained energy and reduced cravings.

Drinking water or a low-calorie beverage can also promote fullness, aiding in portion control and overall calorie reduction.

Also read: Is Chocolate Milk Good for Weight Loss?

Alternatives to Aussie Bites for Weight Loss

Let’s examine some Aussie bites alternatives and their potential benefits for weight loss:

Nut and Seed Mixes

Raw or lightly roasted nuts and seeds without added sugars or salts can be a fantastic snack.

Nuts and seeds, like almonds, walnuts, flaxseeds, and chia seeds, are loaded with healthy fats, protein, and fiber. Fiber increases feelings of fullness, helping to prevent overeating.

Additionally, studies have suggested that our bodies may not absorb all the calories in nuts, making them a potentially weight-friendly snack.

However, due to their high fat (and thus calorie) content, portion control remains important.

Fresh Fruit

Nature’s candy, and fruits provide natural sweetness, vitamins, and essential fiber.

Fruits, with their water and fiber content, help increase feelings of fullness.

The natural sugars in fruits (fructose) are balanced out with fiber, vitamins, and antioxidants, leading to a slower release of sugar into the bloodstream compared to refined sugars.

This can prevent rapid spikes in blood sugar, keeping hunger and energy levels more stable.

Veggie Sticks with Hummus

Crunchy and satisfying, this combo is a great way to incorporate more veggies into your diet.

Vegetables are low in calories and high in fiber and water, both of which help you feel full with fewer calories.

Pairing them with hummus, made from chickpeas, adds protein and healthy fats to the mix.

This combination offers a balance of macronutrients, which can enhance satiety and prevent overeating.

Greek Yogurt

Rich in protein and probiotics, Greek yogurt is a creamy and satisfying snack alternative.

Greek yogurt stands out due to its high protein content. Protein is known to increase feelings of fullness more than fats or carbs, making it a crucial component in weight-loss diets.

Additionally, Greek yogurt contains probiotics, beneficial bacteria that can aid digestive health.

Some preliminary research suggests that a healthy gut microbiome might play a role in weight regulation.

Opt for plain Greek yogurt to avoid added sugars, and consider adding fresh fruit or a sprinkle of nuts for added flavor and nutrition.

Also read: Is Spam Good for Weight Loss?


So, are Aussie Bites good for weight loss? The verdict is not straightforward.

These snacks are a fantastic source of fiber, healthy fats, and micronutrients, making them a great addition to a balanced diet.

However, as with any calorie-dense food, moderation is key.

Keep the recommended portion sizes in mind, and pair an Aussie Bite with other nutrient-dense foods for a well-rounded diet.

And most importantly, indulge in any sweet snack without any guilt while also maintaining a healthy lifestyle.


Are Aussie Bites healthy snack

Yes, Aussie Bites can be a healthy snack option, as they are made with whole grains, seeds, and dried fruits.

However, they can be high in calories and sugar, so it’s important to consume them in moderation.

How many calories are in Aussie bits?

The number of calories in Aussie Bites varies depending on the recipe and brand, but on average, they contain around 130-150 calories per serving.

What is the serving size for Aussie Bites?

The typical serving size for Aussie Bites is one bite or piece, which is about 25-30g.

How much sugar is in organic Aussie Bites?

The sugar content in organic Aussie Bites also varies depending on the recipe and brand, but they can contain anywhere between 7-12g of sugar per serving. It’s important to check the nutrition label for specific information on sugar content.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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