Categories: Plant-based Nutrition

11+1 Delightful Healthy Snacks in India That People Love Most

If I talk about the healthy snacks in India the list is very long and overwhelming and also people don’t follow everything they need something best among all.

All over the world people eat a lot of stuff but not everything is health benefitting and they even don’t know about it also the very few people are literate about diet and health.

And the ones who know a bit more about diet and its effect on health don’t consider taking accurate action for their health management, they don’t stop eating processed and addictive foods and rely on their older habits.

But it becomes much easier to you if you have the list of healthy snacks to eat and you know why you are eating these and how it is important to your body. Also, read inspirational quotes of nutrition experts this gives you motivation.

So, I research deep down and come up with some of the healthy Indian snacks that you will love most don’t end up your curiosity here read it all and I must remind you that these snacks can be made and eaten by everyone across the world.

List of Healthy Snacks in India

Below are some foods eaten and loved by people mostly of Indian origin but if you are from a different country you can also read about these foods as you will know about new dishes and the benefits will be same to every people it is not limited to a particular country.

Lotus seeds (Makhana)

MAKHANA, source-

Lotus seeds or fox nuts are called “makhana”, these are obtained from the plant “Euryale fox”. These are mostly eaten by peoples in fasting seasons, because of their nutritive value these foods can’t be resisted.

These makhana are low fat foods and higher in protein and fibre.

India, Russia, Japan and Korea are countries that grows makhana most.

Nutritional value of makhana

Per 100 gm of makhana’s can give you-

  • Calories (347)
  • Protein (9.7 g)
  • Fiber (14.7 g)

Also they are abundant in minerals like potassium, magnesium, iron, zinc, manganese and phosphorus.

Calcium are also present in these makhana’s all of these vitamins and mineral nutrients make makhana a perfect healthy indian snack.

Benefits of makhana

  • Good antioxidant profile- compounds like gallic acid, epicatechin, and chlorogenic acid are present in it.
  • Keep constant sugar levels- magnesium in makhanas helps control blood sugar in diabetic patients.
  • Makhanas helps with weight loss because slow-digesting fiber makes you feel satisfied from food for longer.
  • Antioxidants in it prevent heart disease and maintain heart health.
  • Anti-aging effects because of the presence of amino acids include cysteine, arginine, glutamine, and methionine.

Uses of makhana

Gur chana

The mix of jaggery (gur) and chickpeas (chana) is called gur chana, both of these ingredients are particularly very powerful and if they are mixed the benefit is just doubled.

Indian people look at this snack as the healthiest one it was also said that ‘horse eat chickpeas so if you want to be strong like horse eat chana’.

India is at the first position in the production of chickpeas after it Australia, Pakistan and Myanmmar are the countries.

If talk about jaggery, In India state Maharashtra is the largest jaggery producer and consumer.

Benefits of gur chana

  • Can elevate your immunity levels
  • Also good for your tooth’s health
  • Both contain zinc that can help in your skin health improvement
  • Faster metabolism and reduce weight
  • Packed with proteins and carbs with other essential nutrients


Oats are well-known snacks and their health benefits are not hidden from anyone. In India, this healthy snack is also highly preferred by doctors and advised by them to ill patients.

These are light snacks that don’t require much effort for making and if I talk about their nutrition it is filled with protein, fibers, carbs, vitamins, and minerals with zero cholesterol and least sugar.

100 g of oats contain protein 2.4 g, carbohydrate 12 g, Fat 1.4 g, cholesterol 0 mg, sugar 0.5 g, fiber 1.7 g, Vitamin A 8%, B-6 15%, Calcium 8%, iron 33% and magnesium 6%.

Benefits of oats

  • Improve blood sugar
  • Reduce cholesterol
  • Lose weight
  • Good for skin
  • Reduce down asthma risk




For making sprouts the seeds of different grains are taken to make a mix of all of them, grains like millet, buckwheat, oats, wheat, corn, barley, etc, are used.

Bean and pea sprouts in which soybean, mung bean, kidney bean, etc, are used some other sprouts combinations like vegetable and leafy sprouts, nuts, and seed sprouts are widely eaten.

The idea is to get vital healthy nutrients with a mix of different healthy foods, In India and in other countries sprouts are eaten widely.

Benefits of sprouts

  • Blood sugar in check
  • Good for the digestive system
  • Increase good cholesterol and heart’s health
  • Combination of different vital nutrients altogether

Uses of sprouts

  • With your favorite salad
  • In sandwiches
  • Add them to rice
  • Soups
  • Eat with bread also with burger

Puffed rice (murmure)

Puffed rice is like air-filled rice not actually but they look like air is filled inside. These are made from rice and people also know it by popped rice. Indian people often called it “murmure”.

These puffed rice in India also eaten as “sacred food”. People of India add puffed rice with other nuts and make a healthy food combo, many times this puffed rice can also be fried which make it more crispier and crunchier.

Puffed rice has good proteins and another nutrient with less fat. A 100 g of puffed rice contains calories 402, proteins 6 g, fiber 1.7 g, potassium 113 mg, sodium 3 mg, carbohydrate 90 g, fat 0.5 g.

Also contain Vitamin B-6 5%, magnesium 6% and iron 176%.

Benefits of puffed rice

  • Increase immunity
  • Regulates blood pressure
  • Good for digestive system
  • Reduce down constipation
  • Good for bones and skin

Uses of puffed rice

Dry fruits

Dry fruits are a combination of different types of nuts and their health benefits. Nuts like pistachios, cashews, apricots, dates, and almonds are majorly used dry fruits in India.

This dry fruits combo makes a healthy eating snack for you and you don’t even have to put any effort into dry fruits you can buy and mix them and eat as it is.

Benefits of dry fruits

  • Support weight loss
  • Reduces constipation
  • Strengthen immune system
  • Antioxidants in them prevent cancer risks
  • Good for heart, bones, stress, and depression
  • Essential oils in them can make your skin healthier

Uses of dry fruits

Sesame seeds and jaggery laddoos (tilgul laddoos)


Tilgul laddoos are very famous healthy indian snacks, the laddoos are combo of sesame seeds with jaggery for making sweet nutritious balls.

You can get both nutrients from sesame seeds and jaggery with one nutritious ball. A single til laddoos can provide you with 62 calories, proteins 1.2 g, fiber 0.9 g, carbohydrates 7.4 g, Fat 3.2 g, Sodium 0.8 mg with 0 cholesterol.

Benefits of sesame jaggery laddoos

  • Good for hair growth
  • Boosts dental health
  • Energy packed
  • Good for bones and digestion
  • Provide blood pressure stability
  • Good for immunity
  • Weight loss and sugar control


You have read about puffed rice and sprouts earlier, bhelpuri is a good combo of both with veggies, tamarind sauce, spices which makes it a delicious crunchier mixture of healthy snack.

Bhelpuri is the most popular street food in Maharashtra and in Mumbai itself. Bhelpuri is an Indian snack most popular in West Bengal and churumuri in Mysore. People try and make it with different variations in different countries.

Bhelpuri is a perfect healthy and nutritious snack combo, per serving of bhelpuri consists of calories 289, protein 7.8 g, fiber 4.7 g, carbohydrates 39.2 g, fat 11.2 g, sodium 24.7 and 0 cholesterol.

Benefits of bhelpuri

  • Good blood pressure
  • Healthy for bones and skin
  • Good for digestion
  • Aid in weight loss

Uses of bhelpuri

Whole wheat biscuits

Who doen’t love biscuits after all it is best heathy snack. People do prefer it to eat in evenings mostly with the tea but some also eat in mornings before breakfast or as a light breakfast.

You can easily make these biscuits recipes at home in no more than 30 minutes, you will need whole wheat flour with other ingredients like baking soda, salt, butter, milk to prepare it.

Benefits of whole wheat biscuits

  • Reduce obesity risk
  • Reduce risk of heart disease
  • Reduce type 2 diabetes risk
  • Aid in proper digestion
  • Provide nutrients and fiber to body

Uses of whole wheat biscuits

Flattened rice, Poha (chivda)


Flattened rice is also known as ‘poha’ is a delicious dietary snack that is also healthy for you. If you need food that is delicious and also doesn’t want to put much afford into its making you can try poha.

It is a flat rice which doesn’t need lot of processing and are not polished. In India Bihar and Chattisgarh leads in production of poha.

It is a healthy combination of nutrients, per plate serving of poha consists of calories 180, protein 2.2 g, fiber 0.3 g, carbohydrate 25 g, fat 7.9 g, sodium 3.9 mg, and 0 cholesterol.

Nutritionists also recommend poha as the healthiest Indian snack for breakfasts. It is gluten-free and filled with antioxidants and various vitamins. Vitamin A and Ca are present inside poha minerals like iron, magnesium, and calcium are also present

Benefits of poha

  • Lower calories in poha helps in weight control
  • A probiotic food which is gut friendly
  • Stabilize blood sugar
  • Energy by carbohydrates present in poha
  • Easy to digest and rich in iron content

Uses of poha


Corn is a nutritious snack chosen by peoples for eating all over the world. Peoples in India love this snack a lot if you’re an Indian you know what I am saying.

The color of corn is white, yellow and a mix of both if i talk about its taste it is slightly sweeter in taste.

Corn can be eaten as a boil with added salt and lemon this making is really delicious I myself eat it a lot. You can also try it with different recipes if not want to eat corn alone.

Corn is nutritious too one corn contains calories 90, protein 3 g, carbohydrates 19 g, fiber 1 g, fat 1 g, sugar 5 g, and 3.6 mg of Vitamin C.

Benefits of corn

  • Vitamin C, an anti-oxidant for keeping away diseases like cancer
  • Improve gut health
  • Lower risk of type 2 diabetes
  • Carotenoids, good for eye health

Uses of corn

Protein bar


The protein bars are made up of nutrients obtained from plant-based sources like brown rice, soy, and pea. Some bars made up of egg whites, and some with nuts and seeds as the main protein ingredient.

It is the perfect choice for you if you don’t want to spend a second on the cooking of healthy snack. Protein bars as their name higher in protein while other nutrients are also there but in comparatively fewer amounts.

A 100 g of protein bar is essentially filled with calories 414, protein 25 g, fat 13 g, carbohydrate 51 g, sugar 29 g, fiber 13 g, sodium 238 mg, potassium 188 mg, and caffeine 3 mg.

Along with various Vitamins like Vitamin A 43%, Vitamin B-6 125%, Vitamin C 125%, and Vitamin D 37% and minerals such as Calcium 62%, Magnesium 43%, iron 56%, and cobalamin 125%.

Benefits of protein bar

  • Aid in weight loss
  • Helps in weight gain
  • Reduce down hunger fast
  • Easy source of nutrient full healthy snack
  • Improve muscle mass

Uses of protein bars


Which Indian snacks are healthy?

First you have to evaluate the profile of snacks and after this you can understand why it is healthy and how.

Some Indian healthy snacks are-

Protein bars
Sesame seeds and jaggery laddoos
Corn Bhelpuri
Flattened rice (poha)
Gur chana

Is POHA fat free?

If you see the nutrient profile of poha the carbohydrates and calories are much lower and specifically, a plate of poha contains approximately 0.3 g of fat and 0 cholesterol.
The amount of fat in poha is just negligible and also packed with vitamins, minerals, protein, and fibers with other nutrients in abundance.

What are 10 healthy snacks?

These are some healthy snacks which requires not much cooking time-

Cottage cheese
Tilgul laddoos
Greek yogurt
Puffed rice
Red bell pepper
Protein bars
Whole wheat biscuit
Dry fruits

Is POHA better than oats?

Can’t be compared directly as both are intended for fullfilling different goals. Poha is widely eaten as a delicious dish and healthy snack. Poha is lessen in fiber amounts and a bit more in calories and carbs so people who want to lose weight don’t eat much of it.

On the other hand oats the first choice of every athlete and fitness expert with high amounts of proteins and soluble fiber it is the perfect food for weight loss persons gives other health benefits like lowering cholesterol and controlling blood sugar.


Its always a confusion in choosing healthiest snack for indians, in the above article i described total twelve snacks that will enhance your overall health and are good for your body’s growth and development.

Don’t eat only one or two snack for acquiring all nutrients you should give a try to all of the snacks one by one keep eating in alternating days. Choose your favourate snack according to your nutrient requirement.

If you have any doubts do clear them in comments.