We all know the usual suspects when it comes to high-calorie foods – fast food, soda, candy, baked goods. However, there are many foods and products we perceive as healthy that can also contain sneaky sources of Calories.

Being more aware of these hidden calories that can creep into your diet from unexpected places is key to maintaining a healthy weight and nutrient intake. Small amounts here and there can really add up over time.

This article will highlight 10 foods and products that you may not realize contain a significant amount of calories. We will explore the reasons behind the high-calorie counts in these unsuspecting items and provide tips on how to enjoy them in moderation.

Arm yourself with knowledge and read nutrition labels closely. Little tweaks and modifications can go a long way toward avoiding excess calorie consumption from surprising sources.

#1 – Chapstick

You might be wondering does chapstick have calories or not. Chapstick and lip balms are not products that most people consider to contain calories. However, some varieties, especially flavored chapsticks, can actually contain small amounts of calories, usually from sugar or other sweeteners added for flavor.

While each application only contains trace amounts of calories, frequent reapplication throughout the day can cause the calories to add up. For example, if you apply a flavored chapstick containing 1 calorie per application 10 times a day, that’s 10 extra calories daily just from your lip balm!

The ingredient lists on chapsticks can be confusing, with scientific names for waxes and emollients. Look for terms like “flavor,” “sweetener,” or “sugar” to identify chapsticks with added calories. Or choose plain, unflavored varieties of chapstick and lip balms to avoid calories altogether.

If you do opt for a flavored lip product, look for ones made with natural extracts and oils for flavor rather than artificial sweeteners. And be mindful of reapplying it too frequently throughout the day. Your lips will be protected and moisturized with just a couple of applications.

#2 – Salad Dressings

Salad is typically thought of as a low-calorie healthy food option. However, what you top your salad with can add a significant amount of calories. Salad dressings, in particular, can contain a shocking amount of calories in a small amount.

Just 2 tablespoons of a creamy salad dressing like ranch or Caesar can contain over 200 calories! These creamy dressings get most of their calories from fat and oil. Vinaigrettes made with oil and vinegar tend to be lower in calories, with 2 tablespoons providing around 120 calories. But those calories still add up quickly if you are generous with pouring on the dressing.

To avoid excess calories from salad dressings:

• Opt for oil and vinegar-based dressings over creamy dressings.
• Experiment with Greek yogurt or tahini-based dressings for a lower-calorie creamy choice.
• Measure out dressing carefully using measuring spoons or a small ladle rather than pouring directly from the bottle.
• Mix the dressing in well rather than pouring it directly on top to evenly distribute a smaller amount.
• Substitute part of the oil in dressings with low-calorie broth or water.

With some adjustments to your use of dressings, you can still enjoy salads and leafy greens without the stealthy, high calories found in most bottled dressings. Pay attention to labels and portion sizes, and you can balance salad as a healthy meal option.

#3 – Granola

Crunchy, toasted granola seems like it should be a fairly low-calorie breakfast or snack. But many store-bought varieties pack in way more calories than you would expect.

A 1⁄2 cup serving of granola can contain over 200 calories. And it’s easy to heap on more than a measly half cup into your morning yogurt or as a snack. The calorie count creeps up thanks to added sugars, oils, and mix-ins like chocolate and Dried Fruit.

To enjoy granola without a calorie overload:

• Read nutrition labels closely and compare brands – some are lower in calories than others.
• Opt for kinds with no added sugars. Instead, flavor it with cinnamon and vanilla extract.
• Choose granolas with more fiber than sugar.
• Make your own homemade granola using healthy oils and minimal sweeteners.
• Measure out a single portion rather than eating from the box.
• Pair granola with low-calorie Greek yogurt and fresh fruit versus adding it to sweetened yogurt.

With a little granola guidance, you can satisfy that craving for a crunchy topping or on-the-go breakfast. Just be granola-wise and keep an eye on portions and labels to avoid excess calories.

#4 – Dried Fruit

Dried fruit like raisins, cranberries, and apricots are a popular on-the-go snack. But ounce for ounce, dried fruit contains a lot more calories than its fresh counterpart. This is because the dehydration process removes water, concentrating the natural sugars and calories.

For example, a small 1.5-ounce box of raisins (about a handful) contains 129 calories. That’s more calories than you’d find in a medium apple! Other common dried fruits like mango, banana chips, and dates are also calorie-dense.

Enjoy dried fruit in moderation by:

• Measuring out a single serving size rather than grazing from the bag.
• Comparing calorie counts to choose lower-sugar dried fruits. For example, prunes and dried cherries tend to be lower.
• Pairing dried fruit with nuts or nut butter to balance with protein and fat.
• Choosing dried fruit with no added sugars or preservatives.
• Opting for fresh fruit more often to get fiber, vitamins, and hydration.

Dried fruit can be a good source of nutrients and energy when eaten mindfully. Just keep portions in check and balance it out with more fresh produce in your diet.

#5 – Smoothies

Blending up fruits, veggies, and milk may seem like a fast way to pack in the nutrition. But smoothies can easily turn into calorie bombs if you’re not careful.

Without protein or fiber to help fill you up, it’s easy to consume a large smoothie very quickly. A 24-ounce blended fruit smoothie can clock in at over 1,000 calories!

To keep your smoothie habit from getting out of hand:

• Opt for veggie-based smoothies using low-calorie greens like spinach and kale.
• Include a serving of protein powder, Greek yogurt, or nut butter.
• Avoid smoothies made with fruit juice, which spikes blood sugar. Use whole fruits instead.
• Compare nutrition info at smoothie shops and choose lower-calorie options.
• Make smoothies at home so you control the ingredients.
• Use ice and water to thin it out rather than making it thick.
• Consume smoothies as a meal replacement, not an additional snack.

Smoothies can be a nutritious choice when made thoughtfully. Blend in nutrients and protein while limiting calorie-dense fruits and add-ins. Sip mindfully and avoid extra-large portions to keep your smoothie habit on track.

#6 – Coffee Creamers

Adding flavorful coffee creamers seems harmless, but those splashes of flavor can add significant calories to your morning brew. Just 1-2 tablespoons of liquid coffee creamers can add over 100 calories. The high-calorie counts come from added sugars and oils. Dry powdered creamers also pack a calorie punch.

To lighten your coffee without the stealthy calories:

• Opt for small amounts of regular milk or half and half.
• Use nut milks like almond or oat milk, which are low in calories.
• Try a splash of real vanilla extract for flavor rather than sugary vanilla creamer.
• Go for light or fat-free milk options to cut calories without sacrificing flavor.
• Measure out creamer carefully rather than pouring freely from the bottle.

#7 – Nut Butters

Nut butters like almond and peanut butter certainly provide nutrition, including protein and healthy fats. But they are also very concentrated sources of calories, with about 200 calories in 2 tablespoons. And nut butters tend to get spread on generously or eaten by the spoonful.

To harness their nutrition without going overboard:

• Measure servings carefully rather than eating spoonfuls directly from the jar.
• Opt for natural nut butter without added oils and sugars.
• Pair nut butter with fruits and veggies rather than bread or crackers.
• Consider diluting thicker nut butter with water or milk for a spreadable consistency with fewer calories per serving.
• Look for powdered PB2 peanut butter, which is lower in fat and calories.

#8 – Cooking Oils

Oils are the poster child for ultra-high calorie density. Just one tablespoon of oil has well over 100 calories. Drizzling olive oil over salads or using generous amounts of oil to sauté veggies can cause calories to quickly skyrocket.

To use oils in cooking without going overboard:

• Measure carefully using measuring spoons rather than guessing and pouring.
• Use an oil sprayer for a light coating rather than pouring from the bottle.
• Substitute broth or water for a portion of the oil when sautéing.
• Roast veggies with minimal oil using cooking spray and seasonings instead.
• Blot excess oil from fried or oily foods before eating.
• Choose oils high in healthy fats like olive oil rather than tropical oils or shortening.

#9 – Dried Coconut

Fresh coconut meat and milk are good sources of fiber and minerals. But sweetened dried coconut flakes are dense in calories, with a 1⁄4 cup containing over 250 calories. Dried coconut is easy to over-snack on right from the bag.

To get that coconut flavor without going overboard:

• Measure out portions of dried coconut rather than eating by the handful.
• Incorporate fresh coconut into dishes and desserts rather than relying solely on dried.
• Make your own low-sugar dried coconut in the oven using unsweetened flakes.
• Opt for unsweetened coconut flakes and add your own spices if needed.
• Mix in dried coconut sparingly to dishes like oatmeal, yogurt, and baked goods.

#10 – Protein Bars

Protein bars are designed as a nutritious and convenient mini-meal or snack. But popular brands are often more like a candy bar, packed with 200-300 calories and lots of added sugar.

To find a protein bar that delivers protein rather than just calories:

• Scan nutrition labels and choose options under 200 calories with at least 10g of protein.
• Avoid bars with long lists of unpronounceable ingredients. Stick to whole foods.
• Look for low-sugar bars that contain fiber and healthy fats from nuts and seeds.
• Cut a high-calorie protein bar in half and eat along with fruit or veggies.
• Opt for whole-food snacks like yogurt, cottage cheese, or hard-boiled eggs for protein.

Conclusion

Being aware of sneaky sources of extra calories can be key to maintaining a balanced diet and healthy weight. From chapstick to nut butter to dried fruit, even perceived “healthy” foods can contain more calories than you might think. Today Healthy Life is a great source of up-to-date information on nutrition, exercise, and overall wellness.

Read labels carefully, measure portions, and make small tweaks to continue enjoying these foods without unwanted calories. Focusing your diet on unprocessed whole foods is always a safe bet for avoiding hidden sources of calories.