Healthy foods must be low in calories and great for weight loss, right? Well, that’s not always the case.
What’s usually branded as healthy whole foods are unprocessed foods, often consisting just one ingredient with no additives – think fruits straight from the farm, meats from the animals, or raw dairy products like milk.
While the term “healthy whole foods” may indicate that it can help achieve your fitness goals, it might not be the case if you’re looking to lose or control your weight.
While it’s true that the following foods are healthy, they actually pack a punch when it comes to calories. Well, does that mean you should no longer eat these foods? No! Anything is still good in moderation, but it’s good to reduce the consumption if you’re trying to lower your calorie intake.
So watch out for these 6 calorie-filled whole foods if you’re consuming these regularly!
1. Peanut Butter
Around 190 calories per 2 tablespoons
Nut butters are often a nutritious breakfast or snack staple, with a mix of healthy fats and protein. However, what many don’t realize is that nut butters are literally oil blended out of nuts which makes it high in fats and calories. It’s often spread on carbs like bread, fruits, or rice crackers, which bring the calories up a notch!
2. Avocado
Around 230 calories in one medium avocado
We all love an avocado toast, but most don’t realize it’s also high in healthy fats and fiber. A combination of these two often make avocado a filling food option, although its creamy texture make it an addictive spread especially on toast.
3. Dried Fruit (like Raisins, Dates, or Figs)
Around 300 calories per cup
Dried fruits are one of the best healthy foods to snack on given that it’s dense in nutrients and natural sugars. It’ll often leave you energetic and wanting for more, but don’t forget a dried fruit is still a fruit! It’ll make you less full since there’s no water in a dried fruit, but its sugars still remain. Watch out and don’t overeat them!
4. Olive Oil
Around 120 calories per tablespoon
Used in our daily cooking, sauces, or salad dressing, olive oil is a great healthy fat option but so easy to overconsume. It’s often hidden in our meals since we don’t see it as a solid food, that’s why it’s so easy to overeat. It’s also not too filling since it is a liquid, but just a tablespoon of this is 120 calories – that’s almost 2 large eggs!
5. Dark Chocolate
Around 170 calories per ounce
Dark chocolate is a great snack substitute to regular milk or caramel chocolate, and it contains antioxidants that provide great health benefits too. Despite that, dark chocolate is still high in sugar and easy to overeat since it’s got great crunch and feels less sweet than regular chocolate. Don’t get too carried away!
6. Salmon
Around 370 calories per 6-ounce portion
Salmon is one of the higher-calorie fish options, given that it’s rich in fatty omega-3 fatty acids, something that our body doesn’t produce enough of daily to survive. It’s a great protein option and the fatty acids can improve our cardiovascular and endocrine system. But watch out on those calories if you’re eating this regularly.