Foods With Surprisingly High Calories

When it comes to losing weight and maintaining a healthy diet, counting calories is often the first step. However, it is not always easy to determine the calorie count of the foods you eat, especially if they are marketed as “healthy”. Some foods can contain surprisingly high amounts of calories, leading to weight gain and hindering your weight loss goals. In this article, we will discuss some of the most common foods that are surprisingly high in calories and the impact they can have on your diet. 

1. Avocados 

Avocados have become a popular food in recent years, with many people incorporating them into their diets for their health benefits. They are rich in monounsaturated fats, which are beneficial for heart health, and they are also a good source of fiber and potassium. However, avocados are also very high in calories, with one medium avocado containing approximately 250 calories. 

While avocados are a healthier alternative to many other high-calorie foods, they should still be consumed in moderation. Adding half an avocado to your sandwich or salad can easily add up to 125 calories to your meal. If you consume avocados regularly, it can quickly add up and contribute to weight gain. 

2. Nuts 

Nuts are often considered a healthy snack, with many people reaching for a handful when they need a quick pick-me-up. However, nuts are also incredibly high in calories, with a handful of almonds, for example, containing up to 170 calories. Nuts are a good source of protein and healthy fats, but it is important to portion them out so you do not consume too many calories in one sitting. 

A recent study found that consuming just one additional serving of nuts per day was associated with a 0.57 kg increase in weight over 4 years. This may not seem like much, but it can add up over time and contribute to significant weight gain. To keep the calorie count in check, it is recommended to portion out your nuts or opt for lower-calorie snacks. 

3. Dried Fruit 

Dried fruit is often considered a healthier alternative to candy, but it can be just as high in calories. A small handful of raisins, for example, can contain up to 120 calories. Dried fruit is a good source of fiber and vitamins, but it should still be consumed in moderation to avoid overloading on calories. 

A study published in the Journal of the Academy of Nutrition and Dietetics found that dried fruit can be as energy-dense as candy and may contribute to weight gain if consumed in excess. The high calorie count in dried fruit can be attributed to the concentration of sugar, as the water is removed during the drying process, making the fruit more calorie-dense.

4. Juice 

Juice is often marketed as a healthy drink, but it can contain a surprising amount of calories. A glass of orange juice, for example, can contain up to 120 calories, while a glass of grape juice can contain up to 160 calories. Juices are high in sugar and often lack the fiber that is found in whole fruits, making them less filling and more likely to contribute to weight gain. 

A study published in the American Journal of Clinical Nutrition found that consuming sugar-sweetened beverages, including juice, was associated with an increased risk of obesity and type 2 diabetes. The high calorie count in juice can quickly add up, making it a major contributor to weight gain if consumed regularly. To reduce the calorie count, it is recommended to opt for whole fruits or low-sugar juices.

5. Salad Dressing 

Salads are often seen as a healthy option, but the dressing you choose can significantly impact the calorie count of your meal. A single tablespoon of a creamy dressing, such as ranch or Caesar, can contain up to 90 calories. These dressings are also high in saturated fat and added sugars, making them a less healthy option. 

A study published in the Journal of the Academy of Nutrition and Dietetics found that people who consumed salads with high-fat dressings had a higher calorie intake compared to those who consumed salads with low-fat dressings. To keep the calorie count of your salad in check, it is recommended to opt for a vinaigrette dressing or use a small amount of a creamy dressing and drizzle it over the top of your salad, rather than tossing the entire salad in it. 

6. Smoothies 

Smoothies are often marketed as a healthy alternative to other sugary drinks, but they can contain a surprising amount of calories. A large smoothie can contain up to 600 calories, and even a small smoothie can contain up to 300 calories. This is because smoothies are often made with high-calorie ingredients, such as fruit juice, sugar, and dairy products, which can quickly add up. 

A study published in the Journal of the Academy of Nutrition and Dietetics found that people who consumed smoothies regularly had a higher calorie intake compared to those who did not. To reduce the calorie count of your smoothie, it is recommended to use low-fat dairy products, opt for whole fruits instead of fruit juice, and limit the amount of added sugars. 

In conclusion, it is important to be aware of the calorie count of the foods you eat, even if they are marketed as “healthy”. Some foods, such as avocados, nuts, dried fruit, juice, salad dressing, and smoothies, can contain surprisingly high amounts of calories and contribute to weight gain if consumed in excess. By being mindful of portion sizes and choosing lower-calorie options, you can maintain a healthy diet and reach your weight loss goals. 

According to the Center for Disease Control and Prevention (CDC), over two-thirds of American adults are considered overweight or obese. The high calorie count in many foods is a major contributor to the obesity epidemic, and it is important to be aware of the calorie count of the foods you eat to prevent weight gain and maintain a healthy weight. By making small changes to your diet, such as choosing lower-calorie options and being mindful of portion sizes, you can take control of your weight and improve your overall health.