While you are probably well aware of some high-calorie foods like burgers and fries, you might not recognize sneaky calorie bombs hiding in plain sight. For instance, those seemingly great swaps like frozen yogurt instead of ice cream or fruit juice instead of soda can still pack more calories than you’d expect.
Not all of them are entirely unhealthy, but most contain lots of calories, unhealthy fats, and sodium. If you’re trying to make healthier choices or manage your weight, it’s good to be mindful of these high-calorie troublemakers. They lack nutrition and can rack up empty calories in a snap.
This is especially true in a typical Western diet, where ultra-processed foods can lead to weight gain and health issues. Here is a list of 14 high-calorie foods that might not be worth eating.
1. White Bread
White bread is made from refined wheat flour, which removes the bran and germ, stripping away important nutrients and fiber. This makes it less healthy than whole-grain bread because a lack of fiber can cause issues like constipation and lower satiety levels, which can lead to overeating.
White bread also has a high glycemic index, causing quick spikes in blood sugar and possibly contributing to insulin resistance over time. A study found that eating two or more servings of white bread daily can increase the risk of being overweight by 40%.
2. Sweetened Coffees
Iced lattes, mochas, and other forms of sweetened coffee are undeniably delicious. And while a cup of joe gives you a nice pick-me-up, excessive use can lead to weight gain and other health problems.
Coffee without additives is a major source of antioxidants and also helps with mental alertness. It’s only when you start adding all the syrups, creams, and other delicious extras that those calories start to add up fast and ultimately derail your health goals.
3. Breakfast Cereals
Breakfast cereals rank as the seventh largest source of added sugar intake for adults in the U.S. While the market offers a wide variety of options, including puffed, plain, and flavored cereals, it’s essential to be mindful of their sugar content. Excessive consumption can contribute to weight gain.
You can swap sugary cereals for whole grains or high-fiber cereals, which will prevent weight gain, diabetes, and other diseases.
4. Fruit Juices
Fruit juices get a healthy label because they’re “natural” and packed with vitamins. But here’s the catch: many store-bought juices have tons of added sugars and miss out on the fiber found in whole fruits. This can make them almost as calorie-heavy as sugary sodas.
Studies suggest that even 100% fruit juice, with no added sugar, can still lead to weight gain because natural sugars can pile on the calories if you’re not careful. In addition, without the fiber from whole fruits, juice doesn’t keep you feeling full or slow down digestion like you hope it would.
5. Sauces and Dressings
Condiments like sauces and dressings can elevate your meals to new heights. But, many of these condiments are high in fat, sugar, and salt. For instance, just one tablespoon of ketchup has 0.3 grams of salt and one teaspoon of sugar.
With the daily recommended limit for added sugars being around 30 grams (that’s about seven teaspoons, for those counting), it’s easy to go overboard. Moderation is key.
6. Milk Chocolate
Cocoa beans have a bitter aftertaste, and to make them more indulgent, a lot of sugar is added to them. This makes milk chocolate high in calories, and consuming too much of it can deteriorate oral health due to its high sugar content.
Milk chocolate contains around 25% of cocoa compared to dark chocolate, which contains 75-80%. Plus, consuming 100g of chocolates will run you about 535 calories, almost a whole meal’s worth in one little bar.
7. Processed Meat
Processed meats like bacon, sausages, and deli meats are delicious foods that often find their way into your diet. Unfortunately, they pose serious health risks. These meats tend to be loaded with saturated fats, sodium, and preservatives like nitrates and nitrites, increasing your chances of heart disease and certain cancers.
Eating these meats too often can lead to weight gain and metabolic problems because they’re high in calories and low in essential nutrients. The World Health Organization has classified processed meats, including ham, bacon, and salami, as Group 1 carcinogens.
8. Flavored Yogurt
Yogurt makes for a nutritious breakfast snack, but it’s important to choose wisely. Plain yogurt is a fantastic source of calcium, protein, and probiotics, while full-fat flavored varieties often fall short.
Many flavored yogurts are loaded with sugar and artificial additives, which can contribute to weight gain. For the greatest health benefits, opt for plain yogurt and enhance it with fresh fruit.
9. Potato Chips
Indulging in potato chips seems tempting, but they can swiftly lead to weight gain. With their high saturated fat and salt content, they’re not doing your heart any favors. Just a 100 gram serving packs a whopping 536 calories.
Instead, opt for whole-grain crackers paired with low-fat cheese or whip up some homemade popcorn drizzled with olive oil if you have a craving for crunch.
10. Canned Soups
Homemade soups are packed with all the vital nutrients your body needs, but that’s not the case with canned ones.
Canned soups, in particular, are often high in sodium which can negatively impact heart health. According to a report, they also pose chemical risks as the chemicals used to line the tin cans can leach into the food and end up in the body.
Some canned soups, like cream-based ones, have richer ingredients, ultimately leading to a high caloric count. A one-cup serving of some canned soups delivers around 190-200 calories.
11. Energy Drinks
These drinks offer a quick boost in energy, but due to their high sugar and caffeine content, you need to be mindful before consuming them.
A single 16-ounce can of certain energy drinks can contain up to 210 calories and 47 grams of added sugar, which is equivalent to about 12 teaspoons of sugar in one drink. They’re perfect if you want a quick buzz, but be sure to drink them in moderation.
12. Pasta
Pasta can be a high-calorie dish, especially when made with multiple ingredients and sauces. When combined, these contribute to the overall high calorie count.
One cup of dried pasta contains 200 calories, but when it is made in cream sauces and protein is incorporated, the calorie count skyrockets up to 390 per serving
13. Smoothies
Smoothies can be a great way to boost vitamin intake. But if you don’t make them mindfully, they can turn into calorie bombs.
Most contain high-fat ingredients like nut butter or full-fat milk. Sugars and syrups can also add a lot of calories and fat.
14. White Rice
White rice is refined rice, and one cup of it contains 205 calories. It contains fewer nutrients and fiber than brown rice.
You can enjoy white rice in moderation so that there is little chance of increased blood sugar and weight gain.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
