Are Aussie Bites Healthy? Dietitian Review

Aussie Bites are promoted as a delicious and healthy snack and are a popular snack or breakfast food. But are Aussie Bites as healthy as they seem? Check out our full dietitian review before adding them to your grocery cart.

Are Aussie Bites Healthy?

Aussie Bites are made with less-processed ingredients such as whole grains and seeds. However, Aussie Bites have 7g of sugar per bite so depending on how many you have, they may be a high-sugar snack. While some of this sugar is naturally found in dried apricots and raisins, most is added sugar. We suggest pairing Aussie Bite with a source of protein/healthy fats for a balanced and satiating snack, such as Greek yogurt or a handful of almonds.

About Costco Aussie Bites

Costco Aussie Bites are made by Universal Bakery. They are baked goods made with a mixture of whole grains and seeds. They are most similar to muffins.

Taste & Texture

Aussie Bites have a buttery, nutty flavor and a soft, crumbly texture. I found them quite messy as they tended to fall apart while eating them.

Aussie Bites Ingredients

Gluten-Free Rolled Oats: rolled oats are whole grain and a source of protein. They are the main ingredient in Aussie Bites.

Sugars (sugar, cane sugar, invert sugar, honey): used to sweeten Aussie Bites.

Gluten-Free Oat Flour: provides structure to Aussie Bites.

Unsalted Butter: a source of saturated fats in Aussie Bites.

Canola Oil: a source of unsaturated fats in Aussie Bites

Dried apricots: add flavour to Aussie Bites. Dried apricots are a source of carbohydrates and naturally occurring sugar.

Raisins: add flavour to Aussie Bites. Raisins are a source of carbohydrates and naturally occurring sugar.

Flax seeds: a source of soluble fiber.

Sunflower seeds: a source of unsaturated fats.

Shredded coconut: provide flavor to Aussie Bites and a source of saturated fats

Quinoa: a whole grain that adds texture to the bites. Quinoa is a source of protein and fiber.

Chia Seeds: small round seeds that provide a source of soluble fiber and unsaturated fats.

Sea salt: flavoring agent.

Baking soda: a leavening agent important for the texture and taste of baked goods.

Vanilla extract: used as a flavoring agent.

Rice flour: added for structure/texture.

Priority allergens: contains milk. May contain eggs, peanuts, soy, and tree nuts.

Aussie Bites Nutrition Facts 

Per 1 bite.

Calories: 130

Fat: 7g, coming from butter, canola oil, seeds, and shredded coconut.

Saturated fat: 2g, coming from butter and shredded coconut.

Carbohydrates: 15g, coming from oats, sugar, oat flour, dried apricots, raisins, quinoa, and rice flour.

Fiber: 2g, mainly coming from oats. Dried apricots, raisins, quinoa, flax seeds, and chia seeds are also a source of fibre but are likely not contributing a significant source of fibre as they are present in the bites in small amounts.

Sugar: 7g, from added sugar and dried fruit (apricots, raisins)

Protein: 2g, coming mostly from oats. flax seeds, chia seeds, and quinoa also add trace amounts of protein.

Sodium: 90mg, from added salt.

Micronutrients: potassium: 100mg, calcium 10mg, iron 0.75mg. All micronutrients are naturally occurring in the ingredients used in Aussie Bites.

Costco Aussie Bites Cost

Aussie Bites are available at Costco for $12.99 per container, which has 24 bites.

Frequently Asked Questions

Are Aussie Bites Gluten-Free?

Yes, Aussie Bites are gluten-free.

Are Aussie Bites vegan?

No, Aussie Bites are not vegan as they contain honey.

Are Aussie Bites nut-free?

While Aussie Bites do not contain nuts as an ingredient, they list peanuts and tree nuts on the May Contain statement, so they may not be safe for individuals with allergies.

Can you freeze Aussie Bites?

Yes! Just like other muffins or baked goods, you can freeze Aussie Bites in an air-tight container.