As health-conscious individuals, we often make it a point to choose foods that are labeled as “healthy” or “low-calorie” to maintain a balanced diet. However, some foods that seem healthy may actually be the culprit behind our unwanted weight gain. It can be perplexing to find out that our favorite smoothie bowl or salad dressing can have hidden calories that we might overlook. In this article, we will learn about 10 such foods that may seem healthy but are actually high in calories. Keep reading to find out some surprising culprits and learn how to make healthy swaps to maintain a balanced diet.
Fruits and Smoothies
As easy as it seems to incorporate fruits and smoothies into our daily diet, not everything that claims to be healthy is actually low in calories. Many individuals perceive fruits and smoothies as healthy options, but in reality, some can pack high amounts of calories and sugar. Let’s dive into the various types of fruit and smoothies that may seem healthy at first glance, but are actually high in calories.
Dried Fruits
Dried Fruits may seem like a healthy snack option but they can actually be high in calories and sugar. This is because the drying process removes the water content and concentrates the natural sugars present in the fruit. As a result, it’s easy to consume more calories and sugar than you intended when you snack on dried fruits.
Take a look at the table below for a comparison of fresh fruit versus dried fruit:
| Fruit | Calories (1 cup) | Sugar (g) (1 cup) | Volume (1 cup) | Dried Equivalent (1/4 cup) | Sugar (g) (1/4 cup) |
|---|---|---|---|---|---|
| Apple | 65 | 13 | 1 cup (182g) | 1/4 cup (28g) | 14 |
| Mango | 99 | 24 | 1 cup (165g) | 1/4 cup (37g) | 25 |
| Cranberries | 46 | 4 | 1 cup (110g) | 1/4 cup (26g) | 9 |
| Apricots | 79 | 15 | 1 cup (155g) | 1/4 cup (40g) | 20 |
| Raisins | 434 | 86 | 1.5 cups (370g) | 1/4 cup (43g) | 42 |
As you can see, dried fruit generally contains significantly more calories and sugar per volume than fresh fruit. For example, a quarter cup of raisins contains almost as much sugar as an entire cup of fresh cranberries. It’s important to be mindful of portion sizes when snacking on dried fruit, or consider opting for fresh fruit instead.
Smoothies with Added Sugar
Many people assume that smoothies are always a healthy choice, but smoothies with added sugar can actually be high in calories and sugar. It’s always important to read the labels and know what ingredients are used in the smoothie. Take a look at the table below to see some examples of smoothies that may seem healthy but actually contain added sugar:
| Smoothie | Sugar Content | Calories |
|---|---|---|
| Kale and Mango Smoothie with Added Sugar | 26 grams | 320 calories |
| Blueberry and Banana Smoothie with Added Sugar | 35 grams | 400 calories |
| Strawberry and Peach Smoothie with Added Sugar | 22 grams | 280 calories |
As you can see, even though these smoothies may contain healthy ingredients like kale, mango, blueberries, bananas, and strawberries, they also contain a high amount of added sugar. Consuming too much added sugar can lead to weight gain and other health problems.
It’s best to make your own smoothies at home using whole fruits and vegetables without any added sweeteners. Try adding natural sweeteners like honey, dates, or maple syrup if needed. That way, you can control the sugar content and ensure that you’re consuming a healthy and nutritious smoothie.
Condiments and Dressings
When you’re trying to eat healthily, it’s easy to assume that a salad drenched in dressing or a vegetable stir-fry with soy sauce is a smart choice. However, it’s essential to keep in mind that many condiments and dressings are high in calories and can quickly transform a healthy meal into a calorie-dense one. In this next section, we explore some unsuspecting culprits that you may want to approach with caution. Keep reading to learn more about these sneaky calorie bombs.
Salad Dressings
Salad dressings are often marketed as a healthy addition to your meals. However, many of these dressings can be high in calories, sugar, and unhealthy fats. Here are some popular salad dressings that may seem healthy but are actually high in calories:
| Dressing | Calories per 2 Tbsp | Sugar per 2 Tbsp | Unhealthy Fats per 2 Tbsp |
|---|---|---|---|
| Balsamic Vinaigrette | 90 | 2 g | 6 g |
| Honey Mustard | 140 | 9 g | 11 g |
| Thousand Island | 120 | 4 g | 10 g |
| Ranch | 140 | 1 g | 14 g |
| Caesar | 150 | 1 g | 16 g |
As you can see from the table, even dressings that are marketed as “light” or “low-fat” can still contain unhealthy fats and high amounts of calories and sugar. A simple solution is to make your own dressing at home using healthier ingredients such as olive oil, vinegar, and lemon juice. By doing so, you can control the ingredients and the amount of calories and unhealthy fats in your dressing.
Soy Sauce
Soy sauce is a staple ingredient in many Asian dishes, but it can also be a hidden source of high calories. Many people assume that soy sauce is a healthy condiment since it’s low in fat, but this is not entirely true. Soy sauce has a high sodium content, which can contribute to high blood pressure and other health issues. In addition to its high sodium content, soy sauce also contains a significant amount of added sugar. This added sugar not only adds calories but can also lead to a spike in blood sugar levels.
When looking for a low-calorie alternative to soy sauce, consider using coconut aminos. Coconut aminos are a soy-free, gluten-free, and lower-sodium alternative to soy sauce. They also contain less added sugar than traditional soy sauce. You can still enjoy the umami flavor of soy sauce without sacrificing your health goals by switching to coconut aminos.
Other low-calorie condiment options include salsa, mustard, and hot sauce. Salsa is a flavorful and low-calorie topping for meats, chips, and eggs. Mustard contains zero fat and calories and adds a tangy flavor to sandwiches and dressings. Hot sauce adds a spicy kick to dishes and can increase your metabolism’s rate, leading to a lower calorie intake.
In summary, Soy sauce can be a cause of hidden calories, and its high sodium content and added sugar can have negative effects on your health. However, by replacing it with low-calorie options like coconut aminos, salsa, mustard, and hot sauce, you can still enjoy the flavor without compromising your health goals.
Granola and Energy Bars
Granola and energy bars have been marketed as a healthy snack option for people who are always on-the-go or looking for a quick boost of energy. However, these snacks may not be as healthy as they seem. Many store-bought granola and energy bars are high in calories and sugar which can sabotage your healthy snacking goals. Let’s look at some specific examples.
Granola: Granola is often touted as a healthy breakfast option, but it can be deceptively high in calories. Most granolas are made with oats, nuts, seeds, and dried fruits, which are all nutrient-dense ingredients. However, many granolas also contain added sugar and fats, such as honey, maple syrup, coconut oil, or palm oil, to bind the ingredients together and give them a crunchy texture. A single serving of store-bought granola can have over 500 calories, which is equivalent to a meal, and over 20 grams of sugar, which is more than the daily limit recommended by the American Heart Association. To avoid the calorie and sugar trap, opt for homemade granola or choose a low-sugar or no-added-sugar brand.
Energy Bars: Energy bars are another popular snack for people who want a quick source of protein and carbohydrates. However, many energy bars are more like candy bars, with a long list of artificial ingredients and sweeteners. Some energy bars contain more than 300 calories, which is almost the same as a full meal, and up to 30 grams of sugar, which is equivalent to a can of soda. Read the label carefully and choose an energy bar that is made with whole grains, nuts, fruits, and natural sweeteners, such as dates or honey. Also, be mindful of the portion size and don’t rely on energy bars as a meal replacement too often.
Vegetarian Options
As more people adopt a vegetarian lifestyle, there has been a surge in the popularity of vegetarian options. These options are often marketed as a healthier alternative to meat products. However, it’s important to note that some vegetarian options may seem healthy but can be high in calories. In this section, we’ll explore some of these options and provide healthier alternatives.
Veggie Burgers
Veggie burgers are often seen as a healthier alternative to traditional beef burgers, but they can be surprisingly high in calories and added ingredients. When choosing a veggie burger, it’s important to carefully read the ingredients and nutrition label. Here are some common ingredients that can add extra calories to your veggie burger:
| Ingredient | Calories per serving | Description |
| Processed soy products | 100-200 | Many veggie burgers use processed soy products as a meat substitute, but these can be high in sodium, fat, and calories. Look for burgers that use whole soybeans or tempeh instead. |
| Cheese | 70-150 | Cheese is a common topping for veggie burgers, but it can add significant calories and fat. Instead, try adding avocado or a light spread like hummus. |
| Mayonnaise | 90-120 | Mayonnaise is often used as a condiment for veggie burgers, but it can add unnecessary calories and fat. Look for lower-calorie alternatives like mustard or low-fat yogurt. |
| Breaded or fried patties | 150-300 | Some veggie burgers are breaded or fried, which can increase their calorie count. Opt for grilled or baked patties instead. |
By being mindful of the ingredients in your veggie burger, you can make a healthier choice that is still delicious and satisfying. Consider making your own veggie burgers at home using fresh, whole ingredients for the ultimate healthy swap.
Processed Tofu
Processed tofu is a common food choice for vegetarians and vegans as it provides a good source of protein. However, not all tofu is created equal. Flavored or processed tofu, such as smoked or baked tofu, often contain added ingredients that increase calories and sodium content.
Here are some examples of how flavored tofu can be high in calories:
- Sesame ginger tofu: Some brands of sesame ginger tofu have as much as 280 calories per 3-ounce serving due to added sugar and oil.
- Teriyaki tofu: Teriyaki tofu can have up to 190 calories per 3-ounce serving due to added sugar.
- Smoked tofu: Smoked tofu can have up to 150 calories per 3-ounce serving due to added oils used in the smoking process.
It’s important to read labels carefully and choose plain tofu or lightly flavored tofu without added sugars or oils. For a healthy and filling vegetarian meal, try adding plain tofu to stir-fry or salad for a protein boost without the added calories. If you want some flavor, try marinating plain tofu in low-sodium soy sauce or a mix of herbs and spices before cooking.
Processed Snacks
When searching for a quick snack to satisfy your hunger, be cautious of processed options. While they may seem convenient and healthier than traditional snack foods, many packaged snacks are loaded with calories and added sugars. Unfortunately, this includes some snacks often marketed as a healthy choice. Let’s take a closer look at some processed snacks that may be surprising to find on the list.
Rice Cakes
Looking for a low-calorie snack option can be challenging, and rice cakes often come to mind. Although they are typically associated with being a healthy snack, some rice cake brands can be deceivingly high in calories and low in essential nutrients.
One important aspect to consider is the serving size. A standard serving size for rice cakes is typically two or three cakes, which can be relatively small without offering substantial satiety. Eating too many rice cakes can quickly add up in calories.
Another factor to consider when selecting a rice cake is the flavor and added ingredients. Many brands have flavored options, such as cheddar or caramel, which can contain added sugars and flavorings. These additions contribute not only to the calorie count but also to the processed and artificial nature of the snack.
For example:
| Brand | Flavor | Calories per Serving (2-3 cakes) |
|---|---|---|
| Quaker | Caramel | 80-90 |
| Lundberg | Sea Salt | 70-75 |
| Sakata | White Cheddar | 100-110 |
As illustrated in the table above, some brands and flavors can have significantly higher calorie amounts than others. It’s important to check the nutrition label and ingredients list to make an informed decision.
Although rice cakes can be a low-calorie snack option, it’s essential to pay attention to serving size and added ingredients. Opting for unflavored or lightly salted varieties can be a healthier choice while still providing a satisfying crunch.
Trail Mix with Chocolate or Candied Fruits
Trail mix is often marketed as a healthy snack option, but it can actually be quite high in calories, especially if it contains chocolate or candied fruits. These additions can add a significant amount of sugar and fat to the snack, making it less healthy than it may seem.
Here are some examples of trail mix that may appear healthy, but are actually high in calories:
- A trail mix containing almonds, dried cranberries, and chocolate chips can have over 500 calories per 100-gram serving. Chocolate chips can be high in saturated fat and sugar, while dried cranberries often contain added sugar.
- A trail mix with peanuts, raisins, and yogurt-covered candies can also be deceptively high in calories, with over 400 calories per 100-gram serving. Yogurt-covered candies may seem like a healthier alternative to chocolate, but they can still contain a lot of added sugar.
- A trail mix with cashews, dates, and candied ginger may seem like a nutritious option, but it can pack in over 500 calories per 100-gram serving. Candied ginger can contain a lot of added sugar, while dates are high in natural sugars.
When choosing trail mix, look for options that contain mostly nuts and dried fruit, without added sugars or chocolates. Or, make your own trail mix at home with unsalted nuts, dried fruit, and a small amount of dark chocolate chips for a healthier version of this snack.
Beverages
When it comes to choosing beverages, we often don’t give much thought to their calorie content. We assume that anything that’s not soda or sugary juice must be a healthy choice. However, the reality is that many seemingly innocent beverages can actually be high in calories. So, in this section, we’ll explore some drinks that might surprise you with their caloric punch. From flavored water to coffee drinks, let’s take a closer look at some of the beverages that may not be as innocent as they seem.
Flavored Water
One beverage that appears to be healthy but can be quite high in calories is flavored water. Many people prefer flavored water over plain water because it adds a little bit of taste and variety. However, many of these flavored waters have added sugars or artificial sweeteners that can increase calorie intake without providing any nutritional benefit. Here are some examples:
- Sparkling Waters: While sparkling water may seem like the perfect substitute for soda, many brands come with added sugar or artificial sweeteners that can turn a no-calorie drink into a high-calorie one.
- Vitamin Waters: These drinks can be loaded with sugars and additives in order to boost their nutritional value, which often is quite marginal.
- Coconut Water: Coconut water is a great source of potassium, but some brands add sugar and artificial flavors to it, adding unnecessary calories to this otherwise healthy drink.
If you want to stay hydrated but avoid consuming too many calories, then it’s best to stick to plain water or infuse water yourself with natural flavors like lemon or cucumber. This will give you the taste you crave without the added calories. Also, keep in mind that drinking water is not only hydrating, but it’s also an important factor in regulating your appetite, which can help prevent overeating.
Coffee Drinks
When it comes to coffee drinks, many people turn to sweetened or flavored varieties to get through the day. However, some of these seemingly harmless drinks can be packed with calories and added sugars.
One serving size of a flavored latte can contain up to 400 calories and 35 grams of sugar. This is comparable to the calorie content of a full meal. Even some of the seemingly lighter options like a caramel macchiato or a vanilla latte can contain up to 250 calories per serving.
To put this into perspective, one teaspoon of sugar contains approximately 16 calories. This means even a small 12-ounce latte with two tablespoons of sugar-sweetened syrup contains around 200 calories just from the syrup alone.
To make matters worse, many people often pair their coffee drinks with pastries or other sugary treats, which can add even more unnecessary calories to their daily intake.
For those looking to cut calories in their coffee drinks, black coffee or a simple cappuccino can be better options. Adding a small amount of unsweetened almond or soy milk can also add creaminess without the added sugars.
Next time you’re reaching for that flavored latte, take a moment to consider if the added calories and sugars are worth it. Making small swaps in your coffee order can make a big difference in your overall calorie intake.
Here’s a table with calorie information for common coffee drinks:
| Coffee Drink | Calories | Sugar (g) |
|---|---|---|
| Black Coffee | 5 | 0 |
| Cappuccino (8 oz) | 80 | 6 |
| Caramel Macchiato (16 oz) | 250 | 31 |
| Mocha (16 oz) | 360 | 35 |
| Flavored Latte (16 oz) | 400 | 35 |
Healthy Swaps
When trying to make healthier choices, it’s important to be mindful of what you’re consuming. However, that doesn’t mean you have to completely give up your favorite foods. By making some simple swaps, you can still enjoy tasty meals while keeping your calorie intake in check.
Swap fruit juice for whole fruit: While fruit juice may seem like a healthy choice, it’s often packed with added sugars and lacks the fiber found in whole fruits. Instead, opt for a piece of fresh fruit or blend it into a smoothie for a more satisfying and nutritious option.
Choose plain yogurt: Flavored yogurts are often loaded with added sugars and artificial flavors. Instead, go for plain Greek yogurt and add fresh fruit, nuts, and a drizzle of honey for flavor.
Use avocado instead of mayo: Avocados are rich in heart-healthy fats and can easily replace mayonnaise as a healthier spread on sandwiches or a topping for salads.
Swap white bread for whole grain: Whole grain breads are higher in fiber and nutrients than white bread. Look for breads that list whole grains as the first ingredient for the most benefits.
Roast or grill veggies instead of frying: Frying vegetables can add unnecessary calories and unhealthy fats. By roasting or grilling them, you can still get that tasty crispiness without sacrificing nutrition.
By incorporating these simple swaps into your diet, you can enjoy your favorite foods while still maintaining a healthy lifestyle.
Conclusion
In conclusion, it’s important to carefully consider the nutritional content of food and beverages we consume, even those that seem seemingly healthy. Many foods marketed as healthy can be high in calories, sugar, and fat, which can contribute to unwanted weight gain and other health issues.
It’s essential to read nutrition labels and be mindful of portion sizes when consuming these foods. For example, dried fruits may be packed with nutrients, but they are often high in sugar and calories. Similarly, smoothies with added sugar can negate any potential health benefits from the fruits and vegetables they contain.
Salad dressings and soy sauce can also be culprits in adding excess calories and sodium to meals. Vegetarian options like veggie burgers and processed tofu may contain added oils and ingredients that can contribute to a high calorie count. Granola and energy bars, while marketed as healthy snacks, can often contain more sugar and calories than a candy bar.
Processed snacks and beverages like flavored water and coffee drinks can also contribute to excess calorie and sugar intake. It’s important to opt for whole, unprocessed foods whenever possible and to pay attention to the nutritional content of foods marketed as healthy.
Healthy swaps can also be made, such as using a vinaigrette dressing instead of a creamy dressing, swapping processed snacks for fresh fruits and vegetables, or choosing water or unsweetened tea instead of sugary beverages. By making mindful choices and paying attention to nutritional content, we can make healthier choices for our overall health and well-being.
Frequently Asked Questions
What are some high-calorie fruits to avoid?
Dried fruits can pack a lot of calories into a small serving size, such as raisins, dates, and prunes.
Are all smoothies healthy?
No, smoothies with added sugar or high-fat ingredients can be high in calories.
Which salad dressings should I avoid?
Creamy dressings like ranch or Caesar can be high in calories and fat.
Is soy sauce a healthy condiment?
Soy sauce is high in sodium and can add excess salt and calories to meals.
Why should I be cautious with granola and energy bars?
They can contain added sugars and high-fat ingredients like nuts, making them high in calories.
Are veggie burgers a healthier option than meat burgers?
Not always, some veggie burgers can be high in calories and processed ingredients.
What is processed tofu?
It’s tofu that has been flavored and/or processed with other ingredients, often making it high in calories and sodium.
Why should I be wary of rice cakes?
They can be low in calories, but also low in nutrients and can contain added sugars or flavorings.
Is trail mix always a healthy snack?
No, trail mix with chocolate, candy, or other sugary additions can be high in calories and added sugars.
What should I look out for in flavored water?
Added sugars or artificial sweeteners can make flavored water high in calories and potentially unhealthy.
