8 surprising foods that are higher in calories than you think

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When you’re trying to lose weight, it’s often easy to spot the obviously high-calorie options, such as fried food, chocolate, and crisps. But what about the sneaky ingredients that could be adding more calories to your meals than you realise?

While many of these foods are packed with nutrients, they can be calorie-dense – meaning that while they’re a valuable part of a healthy diet, managing portion size is key. Here’s a breakdown of some surprisingly high-calorie foods and how to enjoy them in a more calorie-conscious way.

1Granola

Calories: Around 189 calories per 45g serving, or 420 calories per 100g (figures for Jordans Simply Granola with a Hint of Honey).

Why it’s surprising: Often marketed as a healthy breakfast, granola can be packed with added sugars and fats, and that’s before you’ve added any extras, such as milk or yogurt.

Lower-calorie alternative: Opt for a small bowl of porridge made with semi-skimmed milk (92 calories), topped with half a small banana (40 calories), for a breakfast that’s balanced, filling and lower-calorie.

2 Avocado

Calories: Around 248 calories per medium (145g) avocado (figures for avocado, weighed without skin or stone).

Why it’s surprising: Avocados are full of healthy fats, but eating a whole one can add more calories than you expect.

Lower-calorie alternative: Stick to half an avocado (124 calories) per serving or mix mashed avocado with cottage cheese (62 calories for a 60g serving) for a creamy, lower-calorie dip.

3 Peanut butter

Calories: Around 113 calories per heaped (18g) tablespoon (figures for Tesco Smooth Peanut Butter).

Why it’s surprising: A spoonful here and there adds up quickly, and it’s easy to go overboard.

Lower-calorie alternative: To get the same flavour for fewer calories, try powdered peanut butter (such as PBfit Original Peanut Butter Powder) mixed with water. It comes out at 71 calories per serving (16g powder, mixed to make two tablespoons of spread).

4 Smoothies

Calories: Can vary depending on the size, brand and ingredients. As an example, a large McDonald’s Mango & Pineapple Iced Fruit Smoothie clocks in at 233 calories.

Why it’s surprising: It's can be easy to disregard drink calories under the assumption they won't contain a significant amount, but a well balanced smoothie containing fruits, vegetables, a source of protein and healthy fats can contain as many calories as a small meal.

Lower-calorie alternative: Choose low-calorie flavoured waters, or stick to sparkling water with a splash of fruit juice or low-sugar squash. If you’re making your own smoothies, stick to a base of vegetables and use smaller amounts of high-calorie fruits in your blends.

5 Nuts and trail mix

Calories: Around 180–200 calories per small handful (30g).

Why it’s surprising: Nuts are nutrient-dense due to their high unsaturated fat content, but portion sizes can be deceiving – a large handful can easily exceed 300 calories.

Lower-calorie alternative: Pre-portion nuts into smaller servings, or swap for air-popped popcorn (around 70 calories per 20g serving) for a satisfying crunch with fewer calories.

6 Coconut water

Calories: Around 45 calories per 250ml (figures for Vita Coco The Original Coconut Water).

Why it’s surprising: Often thought of as a hydrating, low-calorie drink, coconut water still contains natural sugars that can add up.

Lower-calorie alternative: Stick to plain water or flavoured sparkling water for a refreshing zero-calorie option.

7 Hummus

Calories: Around 184 calories per heaped tablespoon.

Why it’s surprising: Hummus is packed with healthy fats and protein, but being too generous with your dipping can quickly add up

Lower-calorie alternative: Swap for a yogurt-based dip (such as tzatziki – around 58 calories per half pot of Morrisons Tzatziki Dip), or enjoy your hummus with crunchy veg instead of pita bread to reduce overall calorie intake.

8 Restaurant salads

Calories: Can vary depending on the toppings and dressings. As an example, Bill’s Classic Chicken Caesar Salad contains 940 calories per serving.

Why it’s surprising: Salads seem like a low-calorie choice, but ingredients like croutons, cheese, and creamy dressings can make them just as calorie-heavy as a burger.

Lower-calorie alternative: Ask for dressing on the side, choose grilled protein over fried, and be mindful of any extras like croutons or cheese. And, of course, you can always research menu options ahead of time using the restaurant’s website or the Nutracheck app.

Mindful eating and portion control

The takeaway? All of these foods can play a positive role in a healthy, balanced diet – the key is being mindful of portion sizes. By making small adjustments, like swapping out ingredients or measuring portions, you can enjoy your favourite foods while still working towards your goals. It’s not about avoiding certain foods altogether, but about creating a balance that fits your lifestyle and supports your health journey.