How to spot hidden calories in everyday foods

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How to spot hidden calories in everyday foods

When it comes to managing your calorie intake, it’s easy to overlook the little things — but sometimes, it’s the small extras that add up the most. From salad dressings and cooking oils to sneaky snacks and sugary drinks, hidden calories can quietly sneak into your day without you even noticing. The good news? With a few mindful adjustments, you can identify where these hidden calories are coming from and make simple swaps that help you stay on track — all without giving up the foods you love.

Why hidden calories matter

Some of the biggest sources of extra calories don’t feel like “real” food — a drizzle of oil here, a handful of nuts there, a splash of milk in your coffee. These small extras might not seem like much on their own, but over time, they can lead to a calorie surplus without you realizing it.

Where hidden calories add up the most

1Sauces and dressings

Salad dressings, mayonnaise, ketchup, BBQ sauce, and creamy condiments can quickly turn a light meal into a high-calorie one.

• Example: One tablespoon (14g) of Hellmann’s Mayonnaise adds 101 calories to your meal.
• Swap: Use a squeeze of lemon, a drizzle of balsamic vinegar (14 calories per tablespoon), or a lighter yogurt-based dressing.

2 Cooking oils and butter

Because of its high fat content, oil is calorie-dense — just one tablespoon has about 120 calories. While olive oil is great for overall health, many people pour more than they think, especially when cooking or making salads.

• Example: Roasting vegetables in two tablespoons (30ml) of olive oil adds 246 calories per portion.
• Swap: Use spray oil, measure out a smaller amount, or try using stock, herbs, and spices to add flavor without too many extra calories.

3 Beverages

Sugary drinks and creamy coffee shop favorites can add more calories than you might expect — and they don’t fill you up the way solid food does.

• Example: A large salted caramel latte from Costa Coffee contains 263 calories.
• Swap: Choose black coffee, an Americano, or a cappuccino with skim milk for fewer calories. Swap soda and juice for flavored sparkling water or herbal tea.

4 “Healthy” snacks

Granola, dried fruit, nut butters, and smoothies may seem like healthy choices, but they’re often calorie-dense and easy to overeat.

• Example: A handful (30g) of almonds has around 166 calories — and it’s easy to keep snacking if you don’t measure your portion.
• Swap: Pre-portion nuts into smaller servings and opt for fresh fruit over dried fruit or smoothies.

5 Restaurant meals and takeaway food

Dining out often means bigger portions, more added fats, and extra ingredients that aren’t listed on the menu.

• Example: A restaurant pasta dish can have twice the calories of a homemade version due to added oil, butter, and cream. For example, Zizzi’s Spaghetti Chorizo Carbonara contains 1,102 calories per serving.
• Swap: Look for lighter options on the menu (or search for them in the Nutracheck app), ask for dressings and sauces on the side, and choose grilled instead of fried dishes.

Tips for reducing hidden calories

1. Measure instead of guessing — Oils, spreads, and dressings are easy to underestimate. Try using a teaspoon or tablespoon instead of pouring straight from the bottle.
2. Check packaged foods before you buy — Pre-made sauces, packaged snacks, and flavored drinks often contain hidden sugars and fats. Luckily, it’s easy to check their nutrition info using Nutracheck — just scan the barcode in the app.
3. Be mindful of portions — Foods like nuts and avocados are healthy but calorie-dense, and a serving may be smaller than you think. Weigh and log to keep your calorie tracking accurate.
4. Cook at home more often — When you prepare your own meals, you control what goes into them, making it easier to avoid unnecessary calories. Need inspiration? Browse over 800 calorie-counted, triple-tested Good Food recipes — you’re sure to find something you’ll enjoy.

It’s all about balance

Cutting out hidden calories doesn’t mean giving up the foods you love. It’s about being aware of how small extras can add up and making mindful adjustments that work for your lifestyle. By focusing on balance and small, sustainable swaps, you can still enjoy your favorite foods and drinks — all while staying on track with your health goals. Remember, it’s not about perfection — it’s about finding what works for you long-term.