Healthy college snacks need not come with the burden of being bland or boring. Read on to know how taste and nutrition can intersect to cater to the wellbeing of college students!

What types of snacks are good for college students

College years are often regarded as one of the best phases of life. From hanging out with friends to meeting last-minute assignment deadlines and preparing for examinations, this period is frequently looked back at with fondness. However, with several activities demanding simultaneous attention during college, food may slide down to the bottom of the list of priorities. But good nutrition is the foundation of healthy life and shouldn’t be neglected.

Here’s an outline of the factors to keep in mind while preparing snacks for college students:

  • Carbohydrates: Snacks should contain a moderate carbohydrate content to meet the high energy demands of college students and to fuel their activities throughout the day. They should also be a good source of dietary fibre and include oats, whole wheat grains, etc., to optimise the overall health of the target group. This can be obtained through snacks comprising whole grains, seeds, and nuts.
  • Protein: From being a part of healthy bones to building strong muscles, protein is needed for every aspect of growth. It is also involved in repairing cells that have undergone wear and tear. College students can meet their protein needs through snacks prepared from eggs, pulses, paneer, and even milk.
  • Good fats: Fat in the diet should majorly come from good fats such as mono- and poly-unsaturated fatty acids present in olive oil, fish, nuts, and seeds.
  • Micronutrients: College students usually rely on highly processed foods given their convenience. However, these foods may lack important micronutrients such as iron, calcium, zinc, and vitamin A. The need for these nutrients can be met by snacks made from whole grains, pulses, fruits, and vegetables.
  • Taste: Since college students aren’t willing to compromise on taste, it’s a tricky task to ensure they obtain the best nutrition without offending their taste buds. Thus, snacks should be planned by ensuring they are packed with nutrients and taste delicious at the same time.
  • Convenience: Elaborate tiffin box snacks aren’t a great idea for this age group. Snacks should be easy to carry and convenient to pop in if they are meant to be consumed during college hours.

Different healthy college snacks

The following is a list of healthy snacks that college students can stock up:

  1. Wraps, rolls, frankies
    Delectable convenience foods that provide optimum nutrition, the following are snack options that can be munched on by college students on the go.
    • Ragi Noodles Frankie: Ragi has a high content of calcium, which is required for bone mineralisation in college students, given their growing stage and the strenuous activities they often engage in. Its high polyphenol content also makes ragi a potent antioxidant that is known to protect our cells.
    • Chicken Tortilla Wrap Recipe: Juicy chicken wrapped in whole wheat flour or tortilla wrap is a sought-after delicious snack. Apart from being an excellent source of good quality protein, chicken is high in iron and can meet the requirements of increasing blood volume in these growing adolescents in their college years.
  2. Shakes and smoothies
    On the run and can’t find time to eat? No problem, college students can easily gulp down their dose of nutrients in the form of nutritious shakes and smoothies.
    • Mango Chia Seeds Smoothies: This smoothie is an excellent way to consume healthy chia seeds. These seeds are a good source of omega-3 fatty acids, the important fats that are associated with the normal functioning of the brain. Chia seeds can also contribute to preventing mental disorders such as depression, which may be observed in college students.
    • Avocado Milk Shake: This beverage is a wonderful source of plant-based fats, antioxidants, and potassium and can promote growth and strengthen the immune system.
  3. Nuts and seeds bars
    Considering the busy schedules of college students, energy bars can come in handy on days when they’re too occupied to whip up a lengthy snack. Each bar can be neatly wrapped in butter paper/aluminium foil to serve as a wonderful in-between snack during study hours or while engaged in sports.
    • Quinoa Energy Bars: Quinoa is a good source of protein that is required for growth and to increase muscle mass, and is packed with several micronutrients. Nuts added to quinoa are a calorie dense option for instant energy!
    • Sunflower Seeds Bar: Sunflower seeds are healthy study snacks for college students as they are high in omega-3 fatty acids that support cognitive function and brain activity.
  4. Sandwiches and parathas
    Sandwiches and parathas are great snack choices for college students that blend a variety of food groups to be consumed with every bite.
    • Oats Bread Paneer Veg Sandwich:The nutritional composition of oats is well-balanced, providing essential nutrients needed for college students, including complex carbs, dietary fibre, and phytochemicals. Several value-added products, including breads and bars, are made using oats that prove to be an easy source of wholesome nutrition for college students. Besides, paneer is an excellent source of protein and calcium.
    • Bajra Pea Paratha Bajra combined with peas is a healthy balance of carbs, fibre, and proteins for college students.
  5. Desserts
    The urge to relish sweets does not have to come with the guilt of consuming something unhealthy. College students with a sweet tooth can moderately indulge in desserts that are packed with the right nutrients, serving as a sweet and balanced dose of the important nutrients required in their diet.
    • Almond Chikki: While peanut chikki is quite popular in India, its almond-laden doppelgänger is also a popular healthy college snack among teens and young adults. Almonds can help college students as well as people of other age groups to maintain or lose weight when consumed alongside a low-calorie diet, which in turn can significantly improve public health. Almonds can also be healthy study snacks for college students when regularly consumed, as they may improve the acetylcholine levels in the brain that are associated with enhanced memory function.
    • Dates Muffins: Dates are healthy snacks for college students and can be consumed straight off the jar. They are an ideal high-energy food, and can provide strength, fitness, and relief against several ailments and pains while boosting immunity.


College students usually run on a busy schedule, which is why nutrition forms the backbone to ensure the smooth functioning of their activities and thereby, their goals. This guide to healthy college snacks provides a brief idea of interesting foods that can be swapped for processed foods by college students, thus boosting their energy levels and providing optimum nutrition. After all, it’s not too hard to transform snack time into a happy and nutritious eating time!