10 Common Foods That Are Secretly High in Calories

Some foods seem light or healthy but actually pack far more calories than people realize. These ten examples might surprise you.

Dried Fruits

Dried fruit might seem like a low-calorie snack, but removing the water also concentrates the natural sugars and calories. Every 100 grams of raisins or dates has about 280 to 320 calories, which is nearly four times more than the same weight of fresh fruit.

Avocado

Avocados are nutrient-rich but more calorie-dense than most people realize. Every 100 grams contains around 160 calories, mainly from fats. Eating one whole avocado smashed will add roughly 250 to 300 calories to your meal.

Coconut Milk

Coconut milk is a popular base for curries, soups, and smoothies, but it’s much richer than it looks. A standard 400-ml can contains around 750 to 800 calories, mostly from saturated fat. Even using half a can in a recipe can quickly add several hundred calories without seeming like much.

Peanut Butter

Just two tablespoons contain around 190 calories, and 100 grams adds up to about 588 calories. It’s easy to underestimate how much you’re eating when adding it to oatmeal or a shake.

Pesto

Pesto looks and tastes light and fresh, but it’s made with calorie-rich ingredients like olive oil, nuts, and cheese. Every 100 grams contains roughly 450 calories, and even a few tablespoons can add 150 to 200 calories to a sandwich. A single jar can pack more calories than some full meals.

Dark Chocolate

Dark chocolate is often seen as a healthier treat, but it’s still calorie-dense due to its cocoa butter content. Every 100 grams has around 600 calories, and even a few squares can add up quickly. A standard 100-gram bar can contain as many calories as a small meal.

Granola

Most people don’t realize that granola is usually high in added oils and sugar, which makes it much more calorie-dense than it appears. Every 100 grams contains around 470 calories, which can add up fast when used as a topping or breakfast base.

Olive Oil

Olive oil is a kitchen staple, but it’s one of the most calorie-dense ingredients used in cooking. Every 100 grams contains about 884 calories, and just one tablespoon adds around 120 calories to a dish. A few extra drizzles here and there can easily double the calorie count of a meal.

Trail Mix

Trail mix might look like a light snack, but it combines two high-calorie foods, nuts and dried fruit. Every 100 grams contains roughly 480 to 500 calories. The mix of fat from nuts and sugar from fruit makes it easy to overeat without noticing.

Hummus

Hummus is made from chickpeas blended with tahini and olive oil, which makes it higher in calories than most people expect. Every 100 grams provides about 270 calories, with a typical 200-gram pot containing around 540 calories