Cereal and muesli bars are a convenient snack to add to the school lunchbox, and tend to have a healthy image. But many are so loaded with saturated fat and sugar, they have more in common with the lollies and cakes most kids would rather eat.
They're always going to be sweet, because the manufacturers use various kinds of sugars – but usually ordinary sugar (sucrose), glucose or glucose syrup – to make them stick together. But are any cereal or muesli bar products worthy of a place in your child's lunchbox?
On this page:
- Lunchbox hits
- Lunchbox misses
- Gluten-free options
- Treacherous for teeth
- Lunchbox-friendly snack bars compared
Lunchbox hits
Most schools have a nut-free policy, which means a lot of snack bars you can buy aren't suitable to pack in your child's lunchbox. In 2016 we sifted through more than 200 products and found 95 snack bars that don't include nuts in their ingredients list – see the table. We then compared these lunchbox-friendly options to find the healthiest.
The following 14 nut-free products received a health star rating of 4 or more, and met our criteria for energy and wholegrains per serve:
- Goodness Superfoods Better for U Cereal Bars Wild Berries & Yoghurt
- Freedom Foods Apples and Cinnamon Crunchola Chewy
- Freedom Foods Apricot, Coconut and Chia Crunchola Chewy
- Freedom Foods Choc Chip Crunchola Chewy
- Uncle Tobys Chewy Apricot
- Uncle Tobys Chewy Choc Chip
- Uncle Tobys Chewy Forest Fruits
- Uncle Tobys Chewy White Choc Chip & Raspberry
- Uncle Tobys Chewy White Choc Chip
- Uncle Tobys Chewy Yoghurt Apricot
- Uncle Tobys Chewy Yoghurt Honeycomb
- Uncle Tobys Chewy Yoghurt Raspberry
- Uncle Tobys Chewy Yoghurt Strawberry
- Uncle Tobys Chewy Yoghurt Mango Passionfruit
Bear in mind that many of these products are still relatively high in sugars – both added, and from dried fruit that can stick to teeth – and can contribute to tooth decay. Fresh fruit together with a serve of wholegrain crackers such as corn thins would make a healthier lunchbox snack.
Lunchbox misses
- Kellogg's may promote their LCM bars as "a sure-fire lunchbox hit", but they're a miss when it comes to nutrition. Kellogg's LCMs Split Stix Yoghurty, for example, have a health star rating of just 0.5. And while they're only small (23g a bar), they're high in saturated fat, pack a sugar punch and are among the saltiest products reviewed. Kellogg's Nutri-Grain Bars (1 star) aren't much better.
- Fontelle Oven Baked Mini Meal Choc Chip (1 star) is true to its name; a 120g bar provides 2412kJ – as much as a meal, and more than a quarter of the recommended daily energy intake for an adult. Not to mention the 8.5 teaspoons of sugar it crams in too.
- Coconut and butter feature high up in the ingredients list of Carman's Oat Slice Belgian Chocolate Brownie, Carman's Oat Slice Cranberry & Blueberry and Carman's Oat Slice Golden Oat and Coconut (all 1 star) which may make them tasty but also bring saturated fat to the party. Carman's Oat Slice Golden Oat and Coconut tops the chart, with 19.7% saturated fat. The oat slices in our review were higher in saturated fat and contained more kilojoules per serve on average than other bars, so it's a category best avoided if you're after a healthy choice.
Gluten-free options
While they don't meet our wholegrains criteria, the following gluten-free bars also receive 4 or more stars and meet our energy criteria, so are worth considering for schoolkids who need gluten-free options:
- Freedom Foods Crafted Blends with Superfoods Pepitas, Spinach & Chickpeas
- Soma Bite Apple and Superseed
- Food For Health Cranberry, Apple & Amaranth Bars
- Freedom Foods Ancient Grains Muesli Bar Cranberries, Apple & Grains
- Freedom Foods Crafted Blends with Superfoods Cranberries, Pomegranate & Goji Berries
- Golden Days Seed Bar with Quinoa Apricot & Coconut
- Golden Days Seed Bar with Quinoa Cranberry
- Kez's Free & Naked Lamington Bars
- Kez's Free & Naked Banana Cake Bars
Treacherous for teeth
Eating sugary snacks can be harmful to teeth. The bacteria in our mouths use these sugars to make acid, and if teeth are exposed to this acid long enough it can cause decay. Snack bars, especially the stickier ones, are bad news because the sugar sticks to your teeth. The Australian Dental Association suggests we help stop decay by limiting our intake of these types of snack foods.
How we assessed
We bought all the snack bars we could find in one large Coles, Woolworths and Aldi supermarket in Sydney in March and April 2016, separated those with no nuts on their ingredient list, and evaluated the ingredients and nutrition information on the labels. When choosing bars to recommend, we took into account the following criteria:
- Health star rating (HSR). The HSR is based on an algorithm which takes into consideration kilojoules and 'negative' nutrients (sugars, saturated fat and sodium) associated with increasing the risk factors for chronic diseases like type 2 diabetes, heart disease and obesity, and balances them against the 'positive' aspects of a food – its fruit, vegetable, nuts or legumes content (all valuable sources of a range of vitamins, minerals and antioxidants), as well as protein and dietary fibre content. The data used is per 100g of food. The higher the HSR, the healthier the product.
- Energy per serve. A healthy snack should fill a hole without giving you too many extra fattening kilojoules. Nutritionists recommend that we limit our energy intake from snacks to 600kJ.
- Wholegrains per serve. Australian Dietary Guidelines recommend we choose wholegrain foods most of the time because they contain a range of protective components, such as phytonutrients, which are thought to play an important role in the prevention of disease. The Grains & Legumes Nutrition Council says foods must contain a minimum of 8g of wholegrain per serve in order to make a claim about its wholegrain content. (This criteria wasn't used in the assessment of nut bars, raw bars and seed bars.)
Lunchbox-friendly snack bars compared
We compared 95 lunchbox-friendly snack bars in 2016.
We've listed them below in order of health star rating (highest to lowest).
| Product name |
Health star rating |
Price
per bar ($)* |
Bar size (g) |
Energy per serve (kJ) |
Wholegrains
per serve (g) |
Protein
(g/100g) |
Sat Fat (g/100g) |
Sugars (g/100g) |
Fibre (g/100g) |
Sodium
(mg/100g) |
Gluten -free claim |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 247 White Chocolate and Raspberry Truffle | 3 | np | 40 | 567 | na | 25.6 | 7.3 | 5.1 | 12.4 | 219 | no |
| All Natural Bakery Banana Oat Slice | 2 | 2.69 | 100 | 1770 | 30.0 | 7.04 | 11.4 | 20.12 | 7.7 | 179 | no |
| All Natural Bakery Yoghurt Peach and Mango Oat Slice | 1.5 | 2.69 | 100 | 1819 | 30.0 | 7.66 | 13.54 | 23.11 | 7.1 | 177 | no |
| Aribar Wholegrain Rice Crispy Bars Vanilla Blast | 2.5 | 1.26 | 22 | 380 | 8.1 | 3.1 | 3.5 | 22 | 5.1 | 96 | yes |
| Aribar Wholegrain, Fruit & Veggie Bars Apple, Raisin & Oats | 4 | 1.30 | 22 | 360 | 7.7 | 6.4 | 1.7 | 32.2 | 7.8 | 19 | no |
| Aribar Wholegrain, Fruit & Veggie Bars Raspberry, Apple & Oats | 4 | 1.30 | 22 | 359 | 7.7 | 6.4 | 1.7 | 31.7 | 7.8 | 19 | no |
| Carman's Oat Slice Belgian Chocolate Brownie | 1 | 0.93 | 35 | 680 | 10.5 | 7.9 | 16.5 | 29.4 | 6.0 | 155 | no |
| Carman's Oat Slice Cranberry & Blueberry | 1 | 0.90 | 35 | 678 | 10.2 | 6.3 | 19 | 26 | 6.2 | 175 | no |
| Carman's Oat Slice Golden Oat and Coconut | 1 | 0.93 | 35 | 684 | 10.5 | 6 | 19.7 | 23.6 | 6.5 | 175 | no |
| Coles Yoghurt Topped Bars Apricot | 2.5 | 0.35 | 31 | 561 | na | 6.1 | 5.6 | 26.2 | 4.8 | 66 | no |
| Coles Yoghurt Topped Bars Strawberry | 2 | 0.35 | 31 | 555 | na | 5.8 | 7.3 | 25.2 | 4.8 | 90 | no |
| Fontelle Oven Baked Mini Meal Choc Chip | 1 | 1.79 | 120 | 2412 | na | 7.2 | 18.8 | 28.7 | 6.2 | 156 | no |
| Food For Health Cranberry Apple & Amaranth Bars | 4 | 1.17 | 35 | 507 | na | 6.5 | 1.6 | 15.6 | 4.3 | 12.5 | yes |
| Freedom Foods Ancient Grains Muesli Bar Cranberries, Apple & Grains | 4 | 0.42 | 29 | 471 | na | 5 | 2.4 | 21.6 | 8.9 | 40 | yes |
| Freedom Foods Apples and Cinnamon Crunchola Chewy | 4 | 0.83 | 35 | 530 | 15.8 | 5.7 | 1.9 | 15.7 | 9.4 | 30 | no |
| Freedom Foods Apricot, Coconut and Chia Crunchola Chewy | 4 | 0.83 | 35 | 530 | 15.8 | 6 | 2.1 | 14.3 | 9.7 | 30 | no |
| Freedom Foods Choc Chip Crunchola Chewy | 4 | np | 35 | 580 | 17.2 | 6.8 | 4.4 | 12.4 | 9.3 | 30 | no |
| Freedom Foods Cocoa Crunch Bar | 3.5 | 0.42 | 24 | 396 | na | 4.7 | 3.8 | 20.1 | 9.1 | 80 | yes |
| Freedom Foods Crafted Blends with Superfoods- Cranberries, Pomegranate & Goji Berries | 4 | 2.50 | 28 | 466 | na | 6.5 | 2.8 | 21.3 | 8.3 | 51 | yes |
| Freedom Foods Crafted Blends with Superfoods- Pepitas, Spinach & Chickpeas | 4.5 | 2.50 | 25 | 411 | na | 9.7 | 1.5 | 15.7 | 10 | 164 | yes |
| Freedom Foods Nut Free Muesli Bar | 3.5 | 0.42 | 33 | 552 | na | 6.3 | 3.2 | 20.5 | 8.6 | 41 | yes |
| Freedom Foods Vanilla Shake Crunch Bar | 3.5 | 0.42 | 24 | 396 | na | 4.3 | 3.6 | 20.5 | 8.6 | 80 | yes |
| Go Natural Popcorn Snack Bars Apricot Banana | 3 | np | 30 | 405 | na | 3.7 | 0.2 | 40 | 4.3 | 79 | yes |
| Golden Days Seed Bar with Quinoa Apricot & Coconut | 4 | 1.99 | 30 | 576 | na | 12.3 | 4.9 | 12.3 | 8.2 | 16 | yes |
| Golden Days Seed Bar with Quinoa Cranberry | 4 | 1.99 | 30 | 567 | na | 11.5 | 3.3 | 14.7 | 7.9 | 13 | yes |
| Golden Days Seed Bar with Quinoa Original | 4.5 | 1.99 | 30 | 594 | na | 15 | 3.5 | 11.2 | 7.6 | 17 | yes |
| Golden Days Sesame Snaps Dark Chocolate | 2 | 1.04 | 40 | 289 | na | 11.4 | 8.2 | 35.3 | 5.8 | 63 | yes |
| Golden Days Sesame Snaps Original | 2.5 | 0.77 | 40 | 213 | na | 13.9 | 4.4 | 31.1 | 6.7 | 85 | yes |
| Golden Days Sesame Snaps Yoghurt | 1.5 | 1.03 | 40 | 290 | na | 11.4 | 10.5 | 35.3 | 3.1 | 61 | yes |
| Goodness Superfoods Better for U Cereal Bars Wild Berries & Yoghurt | 4.5 | 0.65 | 35 | 524 | 16.1 | 7.9 | 2.9 | 18.9 | 20.5 | 32 | no |
| Hillcrest (Aldi) Bubble Bars Choc Rainbow | 3 | 0.33 | 20 | 308 | na | 2.4 | 5 | 27.1 | 11.3 | 160 | no |
| Hillcrest (Aldi) Bubble Bars Vanilla | 3 | 0.33 | 20 | 302 | na | 1.7 | 4.8 | 22.6 | 12.3 | 170 | no |
| Hillcrest (Aldi) Bubble Bars Vanilla with Chocolate Squiggle | 2.5 | 0.33 | 20 | 322 | na | 2.4 | 8.3 | 29.1 | 10.6 | 180 | no |
| Hillcrest (Aldi) Chewy Muesli Bars Apricot & Yoghurt | 1 | 0.23 | 31 | 564 | 5.9 | 5.6 | 10.2 | 31.3 | ns | 129 | no |
| Hillcrest (Aldi) Chewy Muesli Bars Strawberry & Yoghurt | 1 | 0.23 | 31 | 570 | 9.3 | 6 | 11.7 | 28.1 | ns | 74 | no |
| Hillcrest (Aldi) Chewy Muesli Bars Tropical & Yoghurt | 1 | 0.23 | 31 | 577 | 9.6 | 6.2 | 11.7 | 28.3 | ns | 80 | no |
| Hillcrest (Aldi) Fruity Filled Bars Apple & Cinnamon | 3 | 0.37 | 37.5 | 510 | na | - | 0.4 | 33.6 | - | 190 | no |
| Hillcrest (Aldi) Fruity Filled Bars Apricot | 3.5 | 0.37 | 37.5 | 506 | na | 4.9 | 0.4 | 30.6 | 8.4 | 190 | no |
| Hillcrest (Aldi) Fruity Filled Bars Mixed Berry | 3 | 0.37 | 37.5 | 521 | na | 5.3 | 0.7 | 33 | 8.1 | 200 | no |
| Hillcrest (Aldi) Mrs Millers Oat Bars Apricot & Dark Chocolate | 1.5 | 0.50 | 40 | 720 | 6.4 | 6.5 | 11.4 | 33.7 | 6.1 | 210 | no |
| Hillcrest (Aldi) Mrs Millers Oat Bars Chocolate Chip | 1.5 | 0.50 | 40 | 752 | 7.6 | 6.6 | 12.9 | 35.5 | 7 | 230 | no |
| Hillcrest (Aldi) Mrs Millers Oat Bars White Choc & Raspberry | 1.5 | 0.50 | 40 | 732 | 8.8 | 7.1 | 12.4 | 34.3 | 5 | 210 | no |
| Kellogg's K-Time Twists Raspberry & Apple Flavour | 2.5 | 0.40 | 37 | 540 | na | 3.9 | 1.1 | 36.9 | 5.7 | 140 | no |
| Kellogg's K-Time Twists Strawberry & Blueberry flavour | 2.5 | 0.40 | 37 | 544 | na | 4.2 | 1.2 | 35.9 | 6 | 150 | no |
| Kellogg's K-Time Twists Strawberry & Yoghurt Flavour | 2.5 | 0.40 | 37 | 544 | na | 4.1 | 1.2 | 35.1 | 6 | 175 | no |
| Kellogg's LCM's Golden Joys | 1.5 | 0.53 | 23 | 391 | na | 3.7 | 5.9 | 29.2 | 1.6 | 275 | no |
| Kellogg's LCM's Kaleidos | 1.5 | 0.67 | 22 | 376 | na | 4.6 | 4.3 | 34.5 | 1.3 | 230 | no |
| Kellogg's LCM's Split Stix Chocolatey | 1.5 | 0.67 | 23 | 407 | na | 3.9 | 9.4 | 32.6 | 1.1 | 200 | no |
| Kellogg's LCM's Split Stix Yoghurty | 0.5 | 0.67 | 23 | 420 | na | 3.7 | 12 | 34.2 | 0.4 | 225 | no |
| Kellogg's Nutri-Grain Bars | 1 | 0.67 | 24 | 420 | na | 9.9 | 7.6 | 36.6 | 1.8 | 255 | no |
| Kellogg's Special K Chocolatey Bars Caramel Flavour | 1.5 | 0.80 | 21.5 | 372 | na | 9.8 | 6 | 30.8 | 2.5 | 200 | no |
| Kez's Free & Naked Banana Cake Bars | 4 | 1.20 | 25 | 400 | na | 7.8 | 1.3 | 52.8 | 8.3 | 14 | yes |
| Kez's Free & Naked Lamington Bars | 4 | 1.20 | 25 | 395 | na | 7.4 | 5.9 | 48.2 | 12.6 | 6 | yes |
| Mother Earth Baked Oaty Slices Apple Crumble | 1.5 | 0.67 | 40 | 692 | 12.4 | 6.5 | 9.2 | 28.8 | 6.3 | 222 | no |
| Mother Earth Baked Oaty Slices Chocolate Chip | 2 | 0.67 | 40 | 736 | 10.8 | 7.1 | 11 | 30.9 | 6.6 | 176 | no |
| Mother Earth Baked Oaty Slices Chocolate Orange | 1.5 | 0.67 | 40 | 740 | 12.4 | 7.2 | 12.1 | 28.4 | 7.3 | 177 | no |
| Mother Earth Baked Oaty Slices Golden Oats | 2 | 0.67 | 40 | 772 | 18.8 | 7.6 | 15.5 | 22.4 | 7.5 | 169 | no |
| Mother Earth Baked Oaty Slices Raspberry & White Chocolate | 2 | 0.67 | 40 | 732 | 11.6 | 7.6 | 12.3 | 26.9 | 6.7 | 140 | no |
| Nature Valley Crunchy Apple Crisp | 2.5 | 0.94 | 42 | 788 | 22.3 | 8.1 | 1.7 | 28.9 | 6.1 | 354 | no |
| Nature Valley Crunchy Dark Chocolate | 2.5 | 0.96 | 42 | 818 | 21.4 | 8.3 | 3.4 | 21.8 | 7.1 | 280 | no |
| Nature Valley Crunchy Maple Crunch | 2.5 | 0.96 | 42 | 807 | 23.5 | 8.9 | 1.9 | 27.8 | 4.7 | 333 | no |
| Nature Valley Crunchy Oats and Honey | 2.5 | 0.94 | 42 | 799 | 23.5 | 8 | 1.7 | 27.8 | 5 | 350 | no |
| Nestle Milo Snack Bar Original | 4 | 0.67 | 21 | 334 | 4.6 | 5.9 | 1.5 | 21.8 | 10 | 110 | no |
| Nestle Milo Snack Bar with Milk | 3 | 0.67 | 27 | 456 | 5.1 | 6.3 | 4.8 | 24.2 | 9 | 100 | no |
| Nice & Natural Superfruits Muesli Bar Cranberry & Blueberry | 3 | 0.50 | 30 | 456 | na | 6.9 | 2.8 | 29.5 | 5 | 57 | no |
| Nice & Natural Superfruits Muesli Bar Raspberry & Pomegranate | 3 | 0.50 | 30 | 480 | na | 6.7 | 2.8 | 28.9 | 5.3 | 60 | no |
| Nice & Natural Supergrains Muesli Bar with Apple, Cinnamon, Spelt & Sunflower Seeds | 3 | 0.50 | 30 | 486 | 6.3 | 6.3 | 1.3 | 25.4 | 5.1 | 133 | no |
| Soma Bite Apple and Superseed | 4.5 | 2.99 | 32 | 510 | na | 14.1 | 4.6 | 25.6 | 11 | 79 | yes |
| Tasti Muffin Bakes Choc Caramel | 2 | 0.37 | 40 | 600 | na | 4.6 | 4.3 | 29.6 | ns | 96 | no |
| Thankyou Superseed & Fruit Bar with Chia and Flaxseed | 4 | np | 45 | 752 | na | 9.9 | 2 | 19.5 | 7.8 | 57 | no |
| Uncle Tobys Chewy Apricot | 4 | 0.67 | 31.3 | 490 | 15.5 | 7.1 | 1.9 | 15.6 | 11.5 | 15 | no |
| Uncle Tobys Chewy Choc Chip | 4 | 0.67 | 31.3 | 510 | 15.5 | 6.9 | 4.2 | 17.2 | 10.9 | 40 | no |
| Uncle Tobys Crunchy Choc Chip Wholegrain Lunchbox Bars | 3 | 0.67 | 20 | 370 | 9.8 | 8.3 | 5.7 | 19.5 | 10.2 | 200 | no |
| Uncle Tobys Farmer's Pick Fig & Apricot | 4 | 1.10 | 32 | 450 | 13.4 | 9.2 | 1.3 | 20.7 | 10.8 | 21 | no |
| Uncle Tobys Chewy Forest Fruits | 4 | 0.67 | 31.3 | 490 | 15.5 | 6.8 | 2.0 | 17.1 | 11.4 | 12 | no |
| Uncle Tobys Oat Slice Apple & Cinnamon Soft Baked Lunchbox Bars | 2.5 | 0.67 | 35 | 595 | 9.8 | 6 | 7.7 | 19.4 | 6.6 | 200 | no |
| Uncle Tobys Oat Slice Choc Chip Soft Baked Lunchbox Bars | 3 | 0.67 | 35 | 592 | 9.5 | 6.2 | 8.1 | 22.1 | 6.2 | 170 | no |
| Uncle Tobys Chewy White Choc Chip & Raspberry | 4 | 0.67 | 31.3 | 520 | 15.5 | 6.6 | 4.5 | 19 | 10.5 | 15 | no |
| Uncle Tobys Chewy White Choc Chip | 4 | 0.67 | 31.3 | 520 | 15.5 | 6.6 | 4.5 | 17.7 | 10.9 | 15 | no |
| Uncle Tobys Yoghurt Apricot | 4 | 0.67 | 31.3 | 510 | 15.5 | 7.1 | 4.3 | 17.9 | 10.7 | 20 | no |
| Uncle Tobys Yoghurt Honeycomb | 4 | 0.67 | 31.3 | 520 | 15.5 | 6.8 | 4.7 | 16.5 | 11 | 18 | no |
| Uncle Tobys Yoghurt Raspberry | 4 | 0.67 | 31.3 | 510 | 15.5 | 7.0 | 4.3 | 18.4 | 10.5 | 20 | no |
| Uncle Tobys Yoghurt Strawberry | 4 | 0.67 | 31.3 | 510 | 15.5 | 7.0 | 4.3 | 18.5 | 10.5 | 20 | no |
| Uncle Tobys Yoghurt Mango Passionfruit | 4 | 0.67 | 31.3 | 510 | 15.5 | 7.0 | 4.3 | 18.1 | 10.4 | 22 | no |
| Weight Watchers Caramel Shortcake Baked Bar | 1.5 | 0.57 | 22 | 363 | na | 4.3 | 7.4 | 29.2 | 2.8 | 326 | no |
| Weight Watchers Choc Delight Indulgent Bar | 1.5 | 0.80 | 21 | 361 | na | 4.8 | 9.7 | 36.4 | 7.4 | 219 | no |
| Weight Watchers Coconut Delight Indulgent Bar | 1.5 | 0.80 | 21 | 374 | 2.1 | 4.3 | 12.5 | 37 | 7.7 | 212 | no |
| Weight Watchers Raspberry & White Chocolate | 2 | 0.57 | 22 | 354 | na | 4.2 | 6.5 | 33.1 | 4.7 | 157 | no |
| Woolworths Homebrand Oven Baked Fruit Bars Apple | 3 | 0.36 | 37.5 | 525 | na | 4.5 | <1.0 | 33.9 | 4.2 | 140 | no |
| Woolworths Homebrand Oven Baked Fruit Bars Apple & Blueberry | 2.5 | 0.36 | 37.5 | 529 | na | 4.3 | <1.0 | 40.7 | 3 | 140 | no |
| Woolworths Homebrand Strawberry Yoghurt Muesli Bars | 2 | 0.24 | 25 | 432 | 11.5 | 5.2 | 7.2 | 19.1 | 4.6 | 23 | no |
| Woolworths Select Muesli Bar Chewy Choc Chip | 3 | 0.40 | 30 | 489 | 12.0 | 7 | 5 | 23 | 7 | 40 | no |
| Woolworths Select Muesli Bar Choc Honeycomb | 3 | 0.40 | 30 | 504 | 12.0 | 7 | 5 | 17 | 5 | 46 | no |
| Woolworths Select Muesli Bar Yoghurt Apricot | 3 | 0.40 | 30 | 495 | 11.7 | 6 | 5 | 21 | 6 | 40 | no |
| Woolworths Select Muesli Bar Yoghurt Strawberry | 3 | 0.40 | 30 | 501 | 11.7 | 6 | 5 | 22 | 5 | 45 | no |
TABLE NOTES
- *Price is per bar, based on price paid per bar/pack in Sydney supermarkets in March/April 2016.
- na information not available or not applicable
- ns not stated
- np not purchased
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