Weight loss1 min read
Calorie-dense foods: what to watch and how to enjoy them
Some healthy foods pack a lot of calories into small portions. Which ones to measure, and how to keep them in your diet.
Not all calories are equal in how full they make you. Some foods, including many healthy ones, pack a lot of energy into a small portion. You don't need to avoid them, but it helps to know which ones to measure.
Healthy but calorie-dense
- Nuts and seeds: a small handful is often 150–200 calories
- Nut butters: around 90–100 calories per tablespoon
- Oils: about 120 calories per tablespoon
- Cheese: easy to add a few hundred calories without noticing
- Avocado: a whole one can be 250 calories or more
- Dried fruit and granola
Less healthy calorie-dense foods
- Crisps, biscuits and pastries
- Fried foods
- Creamy sauces and dressings
- Chocolate and sweets
Why it matters
Calorie-dense foods are easy to overeat because they don't take up much space in your stomach. A handful of nuts feels small, but can have as many calories as a big bowl of vegetable soup.
How to enjoy them
- Portion snacks into small containers instead of eating from the bag
- Use calorie-dense foods as toppings rather than the main event
- Pair them with high-volume foods, like nuts with an apple or cheese with salad
- Choose stronger flavours, like mature cheese, so a little goes further
See it before you eat it
In Mealful, every recipe shows calories per serving, and photo logging estimates portions, so calorie-dense extras don't slip by unnoticed.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
