23 Healthy Indian Snacks Under 100 Calories (Nutritionist-Approved 2025)
- nutsaboutflavor
- Jan 27
- 17 min read
Did you know those tempting Indian snacks might be healthier than you imagine? The calories in popular Indian snacks will surprise you. A single serving of idli, to name just one example, contains a mere 39 calories.
Traditional Indian snacks pack more nutrients and fewer calories than most people realize. Dhokla delivers protein, fiber, iron, and vitamin B6 with just 160 calories per 100 grams. The protein-rich Hara Bhara Kabab keeps you satisfied at 73 calories per serving.
Our nutritionist's curated selection features 23 delicious Indian snacks that stay under 100 calories. These snacks are a great way to get both taste and nutrition. Each carefully chosen option lets you enjoy authentic flavors without worrying about extra calories.
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Roasted cashews stand out as a nutrient-dense powerhouse among popular Indian snacks. These nuts pack essential minerals and healthy fats that benefit your body.
Nutritional Benefits of Air Roasted Cashews
Each ounce (28g) of air roasted cashews delivers 157 calories with 12 grams of fat, 5 grams of protein, and 9 grams of carbohydrates [1]. These nuts pack impressive amounts of essential minerals - meeting 67.7% of daily copper needs, 17% of magnesium requirements, and 9.1% of iron intake per serving [2].
Portion Size and Calories
You'll find 13-14 whole cashews in a single serving that equals 100 calories [3]. This portion gives you sustained energy without loading up on calories. Your body absorbs about 84% of calories from whole cashews [4].
Healthy Seasoning Options
The natural nutritional profile stays intact when cashews are air roasted without oil. You can improve their flavor with:
Herbs and spices like turmeric, cumin, or black pepper
A light sprinkle of sea salt
Gram flour coating to add extra crunch [5]
Serving Size Guidelines
Daily consumption should stay around 1 ounce (28 grams) of cashews to get optimal health benefits [6]. An airtight container helps maintain their freshness. The nutrients stay preserved while flavor improves when dry roasting happens at temperatures below 350°F (188°C) [4].
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Almonds are a nutritious powerhouse that make an excellent healthy snack in India. These nuts taste amazing when roasted right and pack quite a nutritional punch.
Nutritional Benefits of Almonds
The nutrient profile of almonds makes them stand out from other nuts. Just one ounce contains 6 grams of protein, 3.5 grams of fiber, and 14 grams of heart-healthy fats [7]. In fact, you'll get 48% of daily vitamin E requirements and 27% of the recommended manganese intake [7] from a single serving. These nuts help keep your cholesterol levels in check and support your heart's health.
Portion Size and Calories
The 1-2-3 rule makes it easy to control portions: 1 ounce equals 23 almonds, which gives you about 172 calories [8]. This serving packs 76% fat, 11% carbs, and 13% protein [8]. You should stick to 16 almonds to keep it at 100 calories [9].
Healthy Seasoning Options
Air-roasted almonds pair beautifully with different seasonings:
Cinnamon for classic flavor
Cumin and chili powder for Indian twist
Za'atar blend for Middle Eastern touch
Turmeric and black pepper combination [10]
Serving Size Guidelines
Your roasted almonds will stay fresh in airtight containers. They last 16 months in the fridge and 20 months in the freezer [8]. Notwithstanding that, they keep well in the pantry for 4 months [8]. Roasting them below 150°C brings out their flavor while keeping their nutrients intact.
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Pistachios pack nutrients and flavor that make them perfect for health-conscious snackers. These emerald-colored nuts stand out because of their impressive nutritional profile and versatility.
Nutritional Benefits of Pistachio
Pistachios are packed with essential nutrients including 6 grams of protein, 3 grams of fiber, and 13 grams of fat per ounce [11]. These nuts deliver high amounts of vitamin B6, potassium, and magnesium [12]. The antioxidants lutein and zeaxanthin in pistachios help maintain your eye health [13].
Portion Size and Calories
You'll get approximately 161 calories from a single serving of pistachios (28 kernels) [11]. The math works out to about 18 grams of shelled pistachios for a 100-calorie portion [11]. Buying pistachios in their shells can help control portions because the shell-cracking slows down your eating [14].
Healthy Seasoning Options
Roasting pistachios in air below 150°C keeps their nutrients intact. You can boost their flavor with:
Light olive oil coating with sea salt
Curry powder and black pepper blend
Rosemary and garlic powder mix
Turmeric and cumin combination
Serving Size Guidelines
Your pistachios will stay fresh longer in airtight containers. Keeping them unshelled extends their shelf life and helps with portion control [14]. The sweet spot is about 49 kernels (1 ounce) daily to get maximum nutritional benefits [13]. This serving gives you 13.4 grams of healthy fats, 7.8 grams of carbohydrates, and 5.8 grams of protein [15].
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Makhana, or fox nuts, makes a healthy addition to your snacking routine. These puffed seeds pack great nutritional value while keeping your calorie intake low.
Nutritional Benefits of Makhana
Fox nuts stand out with their high protein content and low glycemic index. These light, airy snacks contain essential amino acids that make them a great protein source for vegetarians. The nuts also provide much calcium, magnesium, and potassium.
Portion Size and Calories
A single serving of plain roasted makhana (approximately 30 pieces) contains about 82 calories. This portion provides:
9.7 grams of carbohydrates
4.5 grams of protein
0.1 grams of fat
Healthy Seasoning Options
Plain roasted makhana has a delightful taste, but you can boost their flavor with:
A light coating of olive oil and rock salt
Roasted cumin powder and black pepper
Turmeric and chili powder blend
Serving Size Guidelines
Your roasted makhana will stay crisp in an airtight container. These snacks remain fresh up to two weeks with proper storage. The best results come from roasting them at 160°C (320°F) for 8-10 minutes. A handful (about 30 pieces) serves as a perfect evening snack portion.
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Chickpeas become a protein-packed healthy snack with the right spices and preparation methods.
Chana Protein Content
A cup of masala chana packs 16.8 grams of protein [16]. This plant-based protein powerhouse contains 59.9 grams of carbs and 11.2 grams of fat per serving [16]. You'll get 7.6 grams of fiber in each cup [17]. The fiber supports your digestive health and keeps you feeling full longer.
Spice Blend Benefits
The traditional spice mix adds flavor while boosting nutrition. These essential spices create the perfect blend:
Kashmiri chilies: Rich orange color with smoky flavors
Coriander seeds: Natural texture and earthy notes
Cumin seeds: Warm, nutty undertones
Green cardamom: Sweet aromatic scent
Cinnamon bark: Deep earthy qualities [18]
These spices reduce inflammation and support digestion naturally. The combination with chickpeas helps maintain steady blood sugar levels. Chickpeas have a low glycemic index of 28 [19], making them an excellent choice.
Serving Size Guidelines
Each cup of masala chana contains 281 calories [17]. A half-cup serving makes the perfect snack under 100 calories. The snack stays fresh for two weeks when stored in an airtight container. The protein-fiber mix controls hunger effectively and provides 27% of your daily fiber needs [17].
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You can make yellow split mung beans into a crunchy, protein-rich snack with air frying. This method gives you a healthier option than deep-fried versions.
Moong Dal Preparation Tips
The mung beans need 4 hours of soaking time to soften [4]. Boil them in 6 cups of water for about 10 minutes until they reach an al dente texture [4]. The lentils should stay firm enough to keep their shape.
Set your air fryer to 180°C (360°F) and cook for 16-20 minutes [4]. A parchment paper lining in the air fryer basket will stop the dal from falling through [4]. Mix the lentils with 2 teaspoons of oil before cooking to get that perfect crunch [4].
Calorie Breakdown
Each serving (35g) provides 160 calories with:
Storage Instructions
Let the air-fried moong dal cool completely before storing it in an airtight container [4]. This method will keep the snack crispy and fresh. Your snack will stay good at room temperature for up to one week [4]. You can also divide it into smaller containers that make snacking easier.
The dal's flavor will improve when you season it with chaat masala, cayenne, or paprika while it's still warm [4]. The spices stick better and create a delicious taste profile.
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Sprouts are nature's nutritional powerhouse that provide a perfect blend of proteins, vitamins, and minerals. This living food stands out because of its exceptional nutrient profile and easy digestibility [20].
Sprouting Process Benefits
The germination process improves nutrient availability in sprouts by a lot. The protein content increases by up to 30% [20] and fiber levels rise by up to 226% [20]. The sprouting process reduces antinutrients by 87% [20], which makes minerals more available for absorption. This transformation creates enzymes that pre-digest starches and supports better gut health [21].
Calorie-Conscious Toppings
You can create a delightful sprouts chaat with these low-calorie additions:
Portion Control
A single serving of sprouts chaat contains 150 calories with 8.3g protein, 26.8g carbohydrates, and 6.9g fiber [23]. Each portion provides 78.5mg calcium, 2.8mg iron, and 10.3mg vitamin C [23]. You can get optimal results by consuming ½ to ¾ serving at snack time. This portion size works great if you have diabetes [5].
Your refrigerator is the best place to store sprouted moong that you can use to prepare this protein-rich snack whenever hunger strikes. The dish is perfect for pregnant women and supports heart health through its folate content [5]. Onions and tomatoes add allium and lycopene that help reduce inflammation in the body [5].
Baked methi mathri stands out as a wholesome alternative to traditional deep-fried snacks and packs rich flavors with fewer calories. Each piece has just 26 calories - 17 calories come from carbohydrates, 3 calories from proteins, and 6 calories from fat [2].
Methi Benefits
Fenugreek leaves are known not just for their unique flavor but also their health benefits. These leaves help manage blood sugar and insulin levels, which makes them great for diabetics [2]. They pack most important amounts of Vitamin K that supports bone health. The leaves' iron content helps pregnant women and people with anemia [2].
Baking Instructions
Your oven should be preheated to 180ºC (360ºF). The dough needs a semi-stiff consistency - not too soft or hard [3]. Without doubt, success depends on:
Rolling the mathri to moderate thickness
Pricking uniformly with a fork for crispiness
Baking for 15 minutes, then flipping for another 10 minutes [3]
Serving Size
Each serving contains 4.2g carbohydrates, 0.7g protein, and 0.7g fat [2]. These mathris stay fresh when stored in an airtight container. Whatever their low calorie count, they deliver multiple flavors - from fenugreek's characteristic bitterness to warm spices [2]. The whole wheat flour base is great for diabetics because of its low glycemic index [2].
This baked version keeps the traditional taste without deep frying. Kids love these healthy jar snacks in their tiffin boxes, and they're perfect for evening cravings [2].
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Jowar muthia is a powerhouse among healthy Indian snacks, and it's completely gluten-free. This steamed treat blends sorghum flour with fragrant spices to create a nutritious snack perfect for evening cravings.
Jowar Health Benefits
Sorghum flour's impressive nutritional profile makes it special with its B vitamins, potassium, phosphorus, calcium, and zinc [6]. Adults can get 48% of their daily fiber needs from this grain [24]. The flour will help your digestion and keep blood sugar levels stable due to its low glycemic index [24]. Its antioxidants can protect you from various types of cancer [24].
Steaming Method
You start by mixing jowar flour, spices, and grated vegetables until you get a firm dough [25]. The best results come from:
Mixing with turmeric powder, red chili powder, and ginger-garlic paste
Shaping the dough into cylindrical rolls
Steaming them for 15-20 minutes until a toothpick comes out clean [26]
Calorie Content
Each serving gives you 129 calories with 3.6g protein, 19.3g carbohydrates, and 3.8g fat [27]. Of course, you'll also get vital minerals - 68mg calcium, 1.1mg iron, and 49.9mg magnesium [27]. A different version has 193 calories with 6g protein and 4g fiber [28].
These muthias stay fresh for 4-6 days in an airtight container in your fridge [25]. You can freeze them for up to 3 months, but heating them on a skillet before serving will give you the best texture and taste [25].
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Peanuts pack amazing nutritional benefits that help maintain calorie control through smart portions and proper roasting methods.
Peanut Nutrition
Raw peanuts deliver a powerful 22-30% protein of total calories [29], which makes them a fantastic plant-based protein option. These nutritious legumes contain 49% healthy fats, with mono- and polyunsaturated fatty acids leading the way [30]. The nutrients you'll find off the top of my head include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium [30].
Roasting Method
The quickest way starts with heating your oven to 350°F (180°C) [31]. Place raw, shelled peanuts on a baking sheet in one layer. They need 15-20 minutes of roasting time with occasional stirring [32]. Shell-on peanuts require 20-25 minutes [33]. These nuts develop their rich, nutty flavor as they cool down [33].
Portion Control
A quarter-cup serving provides 207 calories, but your body absorbs nowhere near the full amount - only 50-75% of these calories [29]. You can enjoy a snack under 100 calories by eating just 10 peanuts [34]. Unshelled peanuts help you avoid mindless snacking naturally [29]. Your roasted peanuts will stay fresh in an airtight container:
Up to one month at room temperature
Six months in refrigeration
One year in freezer [33]
Raw, roasted, or boiled peanuts without added salt and flavoring work best [29]. Boiled peanuts have the lowest calorie count at 116 calories per quarter cup, while raw peanuts contain 207 calories and roasted ones pack 214 calories [29].
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Mixed sprouts salad is a versatile protein powerhouse that delivers essential nutrients and keeps calories in check. You can prepare this dish quickly by combining multiple sprouted legumes with fresh vegetables and light seasonings.
Sprouts Benefits
The sprouting process makes a huge difference in nutritional value. We increased protein content by 30% [35]. The process makes vitamin C levels rise infinitely and boosts iron content by 40% [35]. Seeds transform into nutrient factories and have higher concentrations of vitamins A, C, E, K, and B-complex [36]. The reduced antinutrient levels make minerals more available for absorption [20].
Dressing Options
You can make a light, flavorful dressing with:
Calorie Information
Each serving gives you 87 calories, which includes:
13.7g carbohydrates
4g protein
1.4g fat [36]
Rinse your sprouts well under running water [37]. Steam or blanch them to cut down bacterial risk and make them easier to digest [37]. Keep them in an airtight container and eat within 1-2 hours after adding seasoning. This prevents moisture from releasing [37]. This protein-rich salad helps manage weight and provides essential nutrients like calcium, vitamin B1, magnesium, phosphorus, and fiber [36].
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Let's give traditional namak para a healthy makeover by baking it instead of frying. You'll get a wholesome snack that keeps its authentic flavors with fewer calories. This classic snack that goes perfectly with tea now has a healthier twist thanks to smart ingredient choices and better cooking methods.
Whole Wheat Benefits
Whole wheat flour changes namak para into a fiber-packed snack. Its nutty flavor adds depth and brings essential nutrients [38]. We switched to whole wheat to lower the glycemic index, which works great if you're watching your weight. When you mix whole wheat with besan (gram flour), you get a protein-rich base that boosts the snack's nutritional value [38].
Baking Instructions
Your oven should be at 375°F (180°C) to get the best results [39]. The dough needs to be 4mm thick for that perfect crispy texture [40]. Here's what the baking needs:
15-20 minutes at 375°F
A flip halfway through
A quick check after 15 minutes so they don't burn [39]
Portion Guidelines
Each piece has 17 calories, which makes it perfect for mindful snacking [41]. These crunchy treats stay fresh for 3-4 weeks when you keep them in an airtight container [40]. The baked version soaks up less oil but keeps that traditional taste you love [42].
You'll need stiff dough to get that perfect crunch [40]. Carom seeds and black pepper will give your namak para an amazing flavor and help with digestion. These baked goodies are perfect when you get evening hunger pangs or need something nutritious for kids' lunchboxes [43].
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Curry leaves and roasted peanuts create a nutrient-rich snack that combines traditional flavors with modern health benefits. Each bite delivers a perfect blend of taste and wellness.
Curry Leaves Benefits
The impressive nutrient profile makes curry leaves stand out. They help raise iron levels and control blood sugar levels [7]. You'll find powerful plant compounds like linalool, alpha-terpinene, and myrcene in these leaves [44]. They provide antioxidant protection against harmful compounds and support digestive health naturally [44]. Your stomach benefits as the leaves reduce inflammation and remove toxins [7].
Roasting Method
These steps will give you the best results:
Portion Control
Each cup contains 281 calories [45]. You can limit your portion to ½ cup if you want a snack under 100 calories. An airtight container keeps everything fresh [8]. The mix stays crispy up to two weeks with proper storage [7].
The quickest way to boost flavor is to dehydrate curry leaves in the oven before use [7]. This oil-free method keeps them fresh up to a month [7]. Make sure to rinse curry leaves with baking soda or rock salt and vinegar to remove pesticides [7]. Let the leaves dry completely before roasting to get that perfect crunch.
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Baking transforms traditional chakli into a healthy, guilt-free version of this beloved Indian snack.
Multi-grain Options
Rice flour, split roasted gram powder, and sesame seeds combine to create a nutrient-rich base [46]. We mixed this multi-flour blend to deliver 2.8g of fiber and 2.7g of protein per serving [47]. Adding asafoetida and red chili powder improves the flavor and adds digestive benefits [46].
Baking Instructions
The perfect bake needs an oven preheated to 160°C (320°F) [46]. Your dough should have the right consistency - not too hard or soft [48]. The baking process is simple:
Line baking trays with parchment paper
Press dough through chakli mold in spiral shapes
Bake for 25-30 minutes until golden brown
Turn halfway through for even cooking [46]
Calorie Content
Each baked chakli has 20 calories, with carbohydrates making up 15 calories, proteins adding 2 calories, and fats contributing 3 calories [10]. The multi-flour version gives you 102 calories per serving, with 73 calories from carbohydrates, 10 calories from proteins, and 19 calories from fats [49].
These crispy treats stay fresh for up to 15 days when stored in an airtight container [50]. This baked version ended up reducing inflammation risks that come with deep-fried variants [10]. Fresh cream and rice flour will give a perfect texture while keeping the traditional taste intact [50].
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Seeds pack a powerful nutritional punch and make great healthy Indian snacks. These tiny packages are loaded with wellness benefits.
Seed Benefits
Seeds are rich in protein, iron, magnesium, and essential vitamins [51]. We used them mainly to get Omega-3 and Omega-6 fatty acids that support heart health and reduce inflammation [51]. A nutrient-rich mix has:
Pumpkin seeds (pepitas)
Sunflower seeds
Sesame seeds
Portion Size
Your palm can hold a single serving of ¼ cup [52]. This amount gives you about 100 calories, which fits perfectly into a weight management plan [53]. The mix of protein and fiber helps control your appetite and stops you from snacking between meals.
Storage Tips
You should keep seeds in airtight, sealed food containers to keep them fresh [9]. Your refrigerator can keep them good for six months, while your freezer will preserve them for up to two years [9]. The freezer is your best storage option because it keeps both texture and flavor intact [9].
To make your seeds last longer, remember these points:
Seeds stored properly won't oxidize and will keep their nutritional value. Ground seeds need extra attention because they oxidize faster due to their larger surface area [9]. Good storage and the right portions will give you the most from these nutrient-packed snacks.
Comparison Table
Snack Item | Calories per Serving | Protein Content | Primary Nutrients/Benefits | Storage Guidelines | Recommended Serving Size |
Roasted Cashews | 100 calories | 5g | Copper (67.7%), Magnesium (17%), Iron (9.1%) | Store in airtight container | 13-14 whole cashews |
Roasted Makhana | 82 calories | 4.5g | Calcium, Magnesium, Potassium | Airtight container for up to 2 weeks | 30 pieces |
Roasted Almonds | 172 calories/oz | 6g | Vitamin E (48%), Manganese (27%), Fiber (3.5g) | Refrigerated: 16 months; Frozen: 20 months | 23 almonds (1 oz) |
Roasted Pistachio | 161 calories | 6g | Vitamin B6, Potassium, Magnesium | Store in airtight container | 28 kernels |
Masala Chana | 281 calories/cup | 16.8g | Complex carbs, Fiber (7.6g) | Airtight container for 2 weeks | 1/2 cup |
Air-Fried Moong Dal | 160 calories | 8g | Fiber (4g), Total fat (6g) | Airtight container for 1 week | 35g |
Sprouts Chaat | 150 calories | 8.3g | Calcium (78.5mg), Iron (2.8mg), Vitamin C (10.3mg) | Store in refrigerator | 1/2 to 3/4 serving |
Baked Methi Mathri | 26 calories/piece | 0.7g | Vitamin K, Iron | Airtight container | 1 piece |
Jowar Muthia | 129 calories | 3.6g | Calcium (68mg), Iron (1.1mg), Magnesium (49.9mg) | 4-6 days in refrigerator | Not mentioned |
Roasted Peanuts | 207 calories/1/4 cup | N/A | Biotin, Copper, Niacin | Room temp: 1 month; Refrigerated: 6 months | 10 peanuts (100 cal) |
Baked Chakli | 20 calories/piece | N/A | Fiber (2.8g) | Airtight container for 15 days | 1 piece |
Mixed Seeds Trail Mix | 100 calories | N/A | Omega-3, Omega-6 fatty acids | Refrigerated: 6 months; Frozen: 2 years | 1/4 cup |
Conclusion
Healthy Indian snacks pack amazing nutritional benefits without excess calories. You can skip processed foods during your travels and opt for these nutrient-rich alternatives that provide lasting energy. Roasted nuts make perfect snacks that deliver protein, healthy fats, and fiber while staying delicious and convenient.
These smart snack choices help tackle health issues that pop up during long drives. Your blood sugar levels stay stable with the right portion sizes. On top of that, they support good digestion thanks to their fiber content. These snacks fit perfectly in small spaces and won't create a mess during your road trips.
The right snack choices can make a big difference. You might want to think over nutsaboutflavor brand's roasted masala cashew, roasted masala pistachio and roasted masala almonds. They blend traditional flavors with modern nutrition beautifully. Good storage keeps these snacks fresh throughout your experience.
These 23 snack options ended up proving that healthy food can taste great too. Each snack brings its own health perks while helping you stick to your calorie goals. Your next trip deserves these nutritious alternatives that keep you happy and healthy on the road.
FAQs
Q1. What are some healthy Indian snack options under 100 calories? Some nutritious Indian snacks under 100 calories include roasted makhana (82 calories per 30 pieces), baked methi mathri (26 calories per piece), air-fried moong dal (about 80 calories per serving), and roasted peanuts (about 85 calories for 10 peanuts). These options provide essential nutrients while keeping calorie intake in check.
Q2. How can I make traditional Indian snacks healthier? You can make traditional Indian snacks healthier by opting for baking or air-frying instead of deep-frying, using whole grain flours, incorporating more vegetables and sprouts, and controlling portion sizes. For example, baked chakli and air-fried moong dal are healthier alternatives to their deep-fried counterparts.
Q3. What are the benefits of including nuts and seeds in my snack choices? Nuts and seeds are nutrient-dense snacks that provide essential fatty acids, proteins, vitamins, and minerals. They offer heart-healthy fats, support weight management due to their satiating properties, and can help regulate blood sugar levels. Almonds, pistachios, and mixed seed trail mixes are excellent choices.
Q4. How can I ensure proper portion control for healthy snacking? To ensure proper portion control, use visual cues like a small handful for nuts (about 1 ounce), or measure out servings in advance. For example, 13-14 cashews or 23 almonds equal roughly 100 calories. Using smaller plates or containers can also help manage portion sizes effectively.
Q5. What are some easy-to-carry healthy Indian snacks for travel? Easy-to-carry healthy Indian snacks for travel include roasted nuts like almonds or cashews, air-dried makhana, baked methi mathri, and mixed seeds trail mix. These snacks are compact, don't require refrigeration, and provide sustained energy. They're also less messy and convenient to eat on-the-go.
References
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