Tesco.com - Lunchbox Selection

Welcome to our NEW Lunchbox Selection Tool

We've designed this interactive tool to help you understand how you can use Guideline Daily Amounts (GDA) to make healthier choices.

All you need to do to start is to select one of the four tabs at the top of the page to choose the type of food you'd like to add. 'Make a Sandwich' contains ingredients needed to create a sandwich such as bread, ham & salad. Once you have selected the tab, you need to drag and drop items from the section into 'Your Lunchbox'

As you drop items into 'Your Lunchbox' the Guideline Daily Amount calculator will add up the amount of Calories, Sugar, Fat, Saturates and Salt contained within your current lunchbox. The calculation is based on the portions stated, such as 2 slices of bread or half a can of tuna.

Whether you are choosing items for a child's lunchbox or your own, you can choose the items for your lunch and then switch between the Guideline Daily Amounts (GDA) for Adults or Children by selecting the relevant box under the Guideline Daily Amount (GDA) results. You can find out more about Guideline Daily Amounts (GDA) by selecting the 'GDA Info' tab.

Once you are happy with the lunchbox you have created, you can select 'Buy Your Lunchbox' to view the list of products needed and buy them directly from the Groceries website.

Food Source

Wholemeal Bread Roll

1 Roll

Kingsmill 6 Pack Tasty Wholemeal Rolls

Cals:160, Sugar:3.1, Fat:2.7, Saturates:0.6, Salt:0.8

White Bread Roll

1 Roll

Kingsmill Soft White Rolls 6 Pack

Cals:145, Sugar:0.6, Fat:2.4, Saturates:0.9, Salt:0.73

Plain Tortilla Wrap

1 Wrap

Tesco 8 Healthy Living Plain Tortilla Wraps

Cals:155, Sugar:1.2, Fat:1.3, Saturates:0.3, Salt:0.9

White Pitta Bread

1 Pitta

Tesco 6 White Pitta Bread

Cals:170, Sugar:1.7, Fat:1.3, Saturates:0.2, Salt:0.8

Wholemeal Pitta Bread

1 Pitta

Tesco 6 Wholemeal Pitta Bread

Cals:165, Sugar:1.7, Fat:1.4, Saturates:0.3, Salt:0.7

Invisible Crust Best of Both Sliced Bread

2 Slices

Hovis Invisible Crust Best of Both

Cals:176, Sugar:3.2, Fat:1.8, Saturates:0.4, Salt:0.86

Wholemeal Sliced Bread

2 Slices

Tesco Wholemeal Medium Sliced Loaf 800g

Cals:160, Sugar:2.8, Fat:1.6, Saturates:0.4, Salt:0.6

White Sliced Bread

2 Slices

Tesco Medium Sliced White Loaf 800g

Cals:180, Sugar:3.2, Fat:1, Saturates:0.2, Salt:0.6

English Mustard

2g

Colman's English Mustard

Cals:3.46, Sugar:0.21, Fat:0.14, Saturates:0.01, Salt:0.07

Flora Margarine

per 20g serving

Flora Omega 3

Cals:18, Sugar:trace, Fat:7.6, Saturates:1.76, Salt:0.11

Mayonaise

per 15g serving

Hellmann's Light

Cals:15, Sugar:0.8, Fat:0.8, Saturates:0.1, Salt:0.4

Strawberry Jam

15g

Tesco Strawberry Jam 454g

Cals:39, Sugar:9.1, Fat:trace, Saturates:0, Salt:trace

Cottage Cheese

60g

Tesco Healthy Living Cottage Cheese Natural 300g

Cals:55, Sugar:1.3, Fat:0.9, Saturates:0.5, Salt:0.25

Peanut Butter

15g

Tesco 25% Less Fat Peanut Butter 340g

Cals:85, Sugar:2.5, Fat:5.8, Saturates:1.3, Salt:0.1

Marmite

4g

Marmite Yeast Extract 250g

Cals:9, Sugar:trace, Fat:trace, Saturates:trace, Salt:0.5

Light Cheese Spread

30g

Kraft Light Philadelphia Soft Cheese 200g

Cals:194, Sugar:1.2, Fat:3.5, Saturates:2.3, Salt:0.3

Butter

20g

Country Life Butter 250g

Cals:148, Sugar:trace, Fat:16, Saturates:11, Salt:0.4

Vegetable Spread

20g

Flora Light Vegetable Low Fat Spread 500g

Cals:71, Sugar:trace, Fat:7.6, Saturates:1.8, Salt:0.25

Boursin

per 20g serving

Boursin light

Cals:28, Sugar:0.5, Fat:1.8, Saturates:1.2, Salt:0.12

Tuna Crunch

50g

Tesco Tuna Crunch Sandwich Filler 300g

Cals:100, Sugar:trace, Fat:7.7, Saturates:0.6, Salt:0.4

Coronation Chicken

50g

Tesco Coronation Chicken Sandwich Filler 300g

Cals:155, Sugar:3, Fat:13, Saturates:1, Salt:0.4

Egg Mayonnaise

50g

Tesco Egg Mayonnaise Sandwich Filling 300g

Cals:94, Sugar:trace, Fat:7.8, Saturates:1.4, Salt:0.4

Lettuce

60g

Tesco Iceberg Lettuce Each

Cals:8, Sugar:1.1, Fat:0.2, Saturates:trace, Salt:trace

Tomato

1 Tomato

Tomatoes 6 Pack

Cals:13, Sugar:2.1, Fat:0.3, Saturates:trace, Salt:0

Banana

1 Banana

Bananas Loose

Cals:76, Sugar:17, Fat:0.2, Saturates:trace, Salt:0

Sweetcorn

1 Tablespoon

Tesco No Added Sugar Or Salt Sweetcorn 200g

Cals:25, Sugar:1.2, Fat:0.3, Saturates:0.1, Salt:trace

Tuna

Half a Can

Tesco Tuna Chunks In Brine 185g

Cals:70, Sugar:0, Fat:0.4, Saturates:0.1, Salt:0.6

Cheddar

30g

Tesco Medium Grated Cheddar 250g

Cals:125, Sugar:trace, Fat:10.3, Saturates:6.8, Salt:0.5

Salami

2 Slices

Tesco German Salami 125g

Cals:85, Sugar:0.5, Fat:6.6, Saturates:2.1, Salt:1

Sandwich Chicken

1 Slice

Tesco Cooked Sandwich Chicken 125g 10 Slices

Cals:16, Sugar:trace, Fat:0.6, Saturates:0.2, Salt:0.2

Turkey Breast

1 Slice

Bernard Matthews Premium Cooked Turkey Breast 200g

Cals:21, Sugar:0.2, Fat:0.5, Saturates:0.2, Salt:0.4

Turkey Ham

2 Slices

Bernard Matthews Wafer Thin Turkey Ham 170g

Cals:14, Sugar:0.2, Fat:0.5, Saturates:0.1, Salt:0.3

Sandwich Ham

1 Slice

Tesco Cooked Sandwich Ham 125g 10 Slices

Cals:13, Sugar:trace, Fat:0.4, Saturates:0.1, Salt:0.3

Boursin

per 20g serving

Boursin light

Cals:28, Sugar:0.5, Fat:1.8, Saturates:1.2, Salt:0.12

Tuna Crunch

50g

Tesco Tuna Crunch Sandwich Filler 300g

Cals:100, Sugar:trace, Fat:7.7, Saturates:0.6, Salt:0.4

Coronation Chicken

50g

Tesco Coronation Chicken Sandwich Filler 300g

Cals:155, Sugar:3, Fat:13, Saturates:1, Salt:0.4

Egg Mayonnaise

50g

Tesco Egg Mayonnaise Sandwich Filling 300g

Cals:94, Sugar:trace, Fat:7.8, Saturates:1.4, Salt:0.4

Lettuce

60g

Tesco Iceberg Lettuce Each

Cals:8, Sugar:1.1, Fat:0.2, Saturates:trace, Salt:trace

Tomato

1 Tomato

Tomatoes 6 Pack

Cals:13, Sugar:2.1, Fat:0.3, Saturates:trace, Salt:0

Banana

1 Banana

Bananas Loose

Cals:76, Sugar:17, Fat:0.2, Saturates:trace, Salt:0

Sweetcorn

1 Tablespoon

Tesco No Added Sugar Or Salt Sweetcorn 200g

Cals:25, Sugar:1.2, Fat:0.3, Saturates:0.1, Salt:trace

Tuna

Half a Can

Tesco Tuna Chunks In Brine 185g

Cals:70, Sugar:0, Fat:0.4, Saturates:0.1, Salt:0.6

Cheddar

30g

Tesco Medium Grated Cheddar 250g

Cals:125, Sugar:trace, Fat:10.3, Saturates:6.8, Salt:0.5

Salami

2 Slices

Tesco German Salami 125g

Cals:85, Sugar:0.5, Fat:6.6, Saturates:2.1, Salt:1

Sandwich Chicken

1 Slice

Tesco Cooked Sandwich Chicken 125g 10 Slices

Cals:16, Sugar:trace, Fat:0.6, Saturates:0.2, Salt:0.2

Turkey Breast

1 Slice

Bernard Matthews Premium Cooked Turkey Breast 200g

Cals:21, Sugar:0.2, Fat:0.5, Saturates:0.2, Salt:0.4

Turkey Ham

2 Slices

Bernard Matthews Wafer Thin Turkey Ham 170g

Cals:14, Sugar:0.2, Fat:0.5, Saturates:0.1, Salt:0.3

Sandwich Ham

1 Slice

Tesco Cooked Sandwich Ham 125g 10 Slices

Cals:13, Sugar:trace, Fat:0.4, Saturates:0.1, Salt:0.3

Snacks

per bar

Lunchers Strawberry Cake Bars 5 pack

Cals:108, Sugar:9.5, Fat:4.2, Saturates:1.3, Salt:0.3

Snacks

per cheesestring

Cheestrings 8 pack

Cals:69, Sugar:0, Fat:5, Saturates:3.1, Salt:0.42

Snacks

per bar

Nutri-Grain Strawberry 14x8x37g

Cals:113, Sugar:12, Fat:3.5, Saturates:1.5, Salt:0.3

Snacks

per bar

Rice Krispies Marshmallow 18x4x28g

Cals:118, Sugar:9, Fat:3.5, Saturates:2, Salt:0.2

Snacks

per bar

Cheerios Cereal & Milk Bars x6

Cals:92, Sugar:6.2, Fat:3, Saturates:1.8, Salt:0.14

Fridge Raiders

per pack

Matessons Fridge Raiders

Cals:111, Sugar:0.5, Fat:4.5, Saturates:1.4, Salt:1.5

Squashums

per squashum

Munch Bunch Calci+ Squashums 6x60g

Cals:49, Sugar:7.2, Fat:1, Saturates:0.6, Salt:0.1

Peperami

per serving

Peperami Minis 100g

Cals:38, Sugar:trace, Fat:3, Saturates:1.2, Salt:1

Biscuits

per 25g serving

Winnie Pooh Rumby Tumblies Biscuits 75g

Cals:126, Sugar:4.7, Fat:6.2, Saturates:1.2, Salt:0.13

Banana

1 Banana

Bananas Loose

Cals:76, Sugar:17, Fat:0.2, Saturates:trace, Salt:0

Chocolate Biscuits

1 Biscuit

Tesco Milk Chocolate Digestives 300g

Cals:80, Sugar:3, Fat:3.5, Saturates:1.6, Salt:0.3

Jammie Dodger

1 Biscuit

Burtons Jammie Dodgers 150g

Cals:84, Sugar:6.1, Fat:3.1, Saturates:1.4, Salt:trace

Carrot Sticks

100g

Mini Carrots 400g (for sticks)

Cals:35, Sugar:7.4, Fat:0.3, Saturates:0.1, Salt:trace

Houmous

50g

Tesco Healthy Living Houmous 200g

Cals:97, Sugar:0.3, Fat:5.6, Saturates:0.6, Salt:0.6

Celery Sticks

30g

Tesco Celery Sticks 350g (for sticks)

Cals:2, Sugar:0.3, Fat:trace, Saturates:trace, Salt:trace

Apricot

1 Apricot

Disney Mini Apricots 50g

Cals:84, Sugar:18, Fat:0.3, Saturates:trace, Salt:trace

Cherry Tomato

1 Tomato

Tesco Cherry Tomatoes Snack Pack 100g

Cals:15, Sugar:3.1, Fat:0, Saturates:0, Salt:0.03

Strawberries

Handful

Tesco Strawberries Class 1

Cals:22, Sugar:4.8, Fat:trace, Saturates:trace, Salt:trace

White Grapes

Small Bunch

White Seedless Grapes Loose

Cals:65, Sugar:15.4, Fat:0.1, Saturates:0, Salt:trace

Galaxy

1 Bar

Galaxy Snacktime Snacksize 10 Pack

Cals:133, Sugar:13.8, Fat:7.8, Saturates:4.6, Salt:0.05

Mars

1 Bar

Mars 6 Pack 324g

Cals:242, Sugar:32.3, Fat:9.4, Saturates:5.3, Salt:0.3

Cookies

1 Bag

Maryland Mini Chocolate Chip Cookies 6 Pack

Cals:126, Sugar:7.7, Fat:6.4, Saturates:3.2, Salt:0.1

Cereal Bar

1 Bar

Tesco Kids Cereal Bars Strawberry 6pk

Cals:95, Sugar:8.5, Fat:1.7, Saturates:0.3, Salt:0.2

Raisin Snack

1 Pack

Sunmaid Raisin Snacks 6 x 42.5g  

Cals:218, Sugar:30, Fat:0, Saturates:0, Salt:trace

Pringles Minis

1 Pack

Pringles Mini Original Crisps 5x23g

Cals:118, Sugar:0.46, Fat:6.9, Saturates:3, Salt:0.3

Ready Salted Crisps

1 Pack

Walkers Lites Ready Salted Crisps 6 Pack

Cals:113, Sugar:0.1, Fat:5.3, Saturates:0.5, Salt:0.4

Salt & Vinegar Crisps

1 Pack

Walkers Salt and Vinegar 6 pack

Cals:131, Sugar:0.1, Fat:8.3, Saturates:0.7, Salt:0.6

Flapjack

1 Flapjack

Tesco Healthy Living Flapjacks 5pk

Cals:110, Sugar:6.7, Fat:2.6, Saturates:0.4, Salt:trace

Apple

1 Apple

Tesco Kids Fun Size Apples 10 Pack

Cals:55, Sugar:13, Fat:0.1, Saturates:trace, Salt:trace

Snacks

per serving

Tesco Disney Probiotic Drink S/Berry 4X100G

Cals:65, Sugar:10.5, Fat:0.6, Saturates:0.4, Salt:trace

Snacks

per serving

Tesco Disney Fromage Frais 6 X 50G

Cals:55, Sugar:6.1, Fat:1.6, Saturates:1.1, Salt:trace

Snacks

per serving

Tesco Disney Seedless Raisinsmultipack 168G

Cals:40, Sugar:9.7, Fat:trace, Saturates:trace, Salt:trace

Snacks

per serving

Tesco Disney Easy Peeler 600G Pack

Cals:22, Sugar:4.8, Fat:trace, Saturates:0, Salt:trace

Snacks

per serving

Tesco Disney Bananas Pack

Cals:130, Sugar:26.1, Fat:0.4, Saturates:0.1, Salt:trace

Desserts

per 100g

Muller Fruit Corner 6 pack

Cals:114, Sugar:3.9, Fat:15.9, Saturates:15.3, Salt:0.1

Desserts

per 100g

Muller Little Stars Fromage Frais 6x60g

Cals:110, Sugar:11.9, Fat:4, Saturates:2.4, Salt:0.1

Desserts

100g

Petit Filous

Cals:106, Sugar:12.5, Fat:2.9, Saturates:1.9, Salt:0.04

Desserts

100g

FRUBES

Cals:110, Sugar:14, Fat:2.9, Saturates:1.8, Salt:0.04

Tropical Fruit Bowl

1 Fruit Bowl

Dole Fruit Bowl Tropical Fruit In Juice 4 x 113g

Cals:70, Sugar:15, Fat:0, Saturates:0, Salt:trace

Fruitime Peaches

1 Fruitime

Tesco Fruitime Peaches 3 x 140g

Cals:60, Sugar:13.6, Fat:0, Saturates:0, Salt:0

Probiotic Drink

1 Drink

Tesco Kids Probiotic Drink Strawberry 4 x 100g

Cals:75, Sugar:12.3, Fat:0.9, Saturates:0.5, Salt:0.1

Raspberry Yogurt

1 Yogurt

Tesco Low Fat Raspberry Yogurt 150g

Cals:140, Sugar:21.5, Fat:2.7, Saturates:1.8, Salt:0.4

Fromage Frais

1 Yogurt

Munch Bunch Mega Pots Fromage Frais 4 x 80g

Cals:68, Sugar:11.7, Fat:1.3, Saturates:0.5, Salt:0.1

Fromage Frais

1 Yogurt

Tesco Kids Fromage Frais 6 x 50g

Cals:55, Sugar:6.1, Fat:1.6, Saturates:1.1, Salt:trace

Chocolate Mousse

1 Mousse

Tesco Chocolate Mousse 6 Pack 375g

Cals:125, Sugar:14.5, Fat:5.3, Saturates:4.3, Salt:trace

Black Cherry Yogurt

1 Yogurt

Tesco Low Fat Black Cherry Yogurt 150g

Cals:140, Sugar:20.9, Fat:2.7, Saturates:1.8, Salt:0.4

Fruit Corner

1 Yogurt

Muller Fruit Corner With Cherries 175g

Cals:187, Sugar:23.3, Fat:6.8, Saturates:4.2, Salt:0.44

Vie Shot

per bottle

Vie Shot Drink Strawberry Carrot & Apple 3x100ml

Cals:63, Sugar:12.6, Fat:0.5, Saturates:0.1, Salt:0.08

Chilled Fruit Juice

Per bottle

Tropicana Go Apple B/Currant 4 X 200ml

Cals:80, Sugar:15, Fat:0, Saturates:0, Salt:trace

Longlife fruit juice

Per bottle

Fruit Shoot 100% Orange 4 X250ml

Cals:115, Sugar:24.75, Fat:0.25, Saturates:0.5, Salt:trace

Still Water

500ml

Highland Spring Still Water 12 x 500ml

Cals:0, Sugar:0, Fat:0, Saturates:0, Salt:0

Cola

330ml

Tesco Cola 6 x 330ml

Cals:100, Sugar:25, Fat:trace, Saturates:trace, Salt:trace

Orange Juice

1 Carton

Tesco Pure Orange Juice 3 x 200ml

Cals:93, Sugar:21, Fat:trace, Saturates:0, Salt:0

Apple Juice

1 Carton

Tesco Pure Apple Juice 6 x 200ml

Cals:93, Sugar:22.2, Fat:trace, Saturates:0, Salt:0

Fruit Smoothie

1 Smoothie

Strawberry Banana Fruit Smoothie 250ml

Cals:115, Sugar:25, Fat:0.5, Saturates:0.3, Salt:0.3

Blackcurrant Squash

1 Carton

Ribena Light Blackcurrant 8 x 250ml

Cals:8, Sugar:1.3, Fat:0, Saturates:0, Salt:trace

Lunch Box

Start Again

GDA Information

Guideline Daily Amounts (GDAs) are a guide to the total amount of calories, sugar, fat, saturates (saturated fat) and salt a typical adult should be eating in a day. Showing percentages of Guideline Daily Amounts on our packs enables you to pick and mix your groceries, so your family eats more of the healthier stuff, while keeping tabs on those naughty-but-nice treats. It is worth remembering that the GDA amount stated on packs are representative for a typical adult, if you are inactive or trying to lose weight you will need less.

By showing percentages of GDAs as signposts on the front of our labels these clearly illustrate the amount that you'll consume by eating one serving of a food. This will help you make a decision on how a product fits in with your diet. Every food has its place in a balanced diet – some just need to be eaten in smaller amounts or less frequently than others. The signposts help you understand which ones they are.

More information on healthy eating for children