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7 Most Common Sources of Hidden Calories

Sources of Hidden Calories

It can be difficult to lose weight and eat a nutritious diet, but most dietitians now recommend an apparently easy strategy: Count your calories.

This guarantees that you burn more calories than you consume, allowing you to lose weight (see see Pregnancy weight gain), although many people find that “hidden calories” are easy to overlook. Finding all of your hidden calories takes time and effort, but recognizing some of the most prevalent ones can help you avoid typical pitfalls. Here are some of the most common calories that are hidden.

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Salad Dressing

Most of us might improve our overall health and embark on the road to a healthy weight by eating more green vegetables, and salads are a terrific way to start. Most salads, however, have one of the most common sources of hidden calories: dressings. Make sure to keep track of the calories in salad dressing, even if it means measuring your servings. Also, look for salad dressings with less calories; for example, switching from ranch to vinaigrette can help you fulfill your daily calorie targets.


Nuts are a fantastic alternative for healthy eating because they are tasty, nutritious, and convenient. Healthy, on the other hand, does not always imply modest calorie intake. Despite their health benefits, nuts have a higher calorie density than most people realize, meaning they can pack hundreds of calories into a little container. Furthermore, nuts are convenient to snack on for a long time. When it comes to calorie counting, precision is key, so make sure you measure out your quantities ahead of time.


The number of calories in coffee is insignificant. Even numerous cups of coffee per day won’t help you fulfill your calorie objectives if you drink your coffee black. If, on the other hand, you enjoy your coffee with sugar, cream, and milk, keep track of your intake. Artificial sweeteners, as well as choosing lighter creams or milk, can help you cut calories. Regardless, keep track of how much sugar, cream, and milk you put in your coffee because the calories can rapidly mount up.

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People frequently resort to natural solutions while trying to eat healthier or reduce weight. While fruits are often a healthier alternative to sugary snacks, several of them contain unexpected amounts of sugar and calories. For example, grapes make it simple to ingest hundreds of calories in a short amount of time. Many berries, on the other hand, have a low sugar content. Enjoy fruits as a healthy snack, but don’t forget to tally them on your calorie counter.


Many individuals have moved from various kinds of fat to olive oil, which offers a tastier and healthier alternative, as science has demonstrated that some forms of fat are safe to consume. Despite the fact that olive oil’s fats are typically regarded as healthful, it is nonetheless a calorie-dense substance. One tablespoon of olive oil carries roughly 120 calories, so it’s simple to add hundreds of calories to a meal without realizing it. Being high in calories does not make something unhealthy fundamentally, but it does mean you should account for it while calorie counting.

Healthy Drinks

Cutting out soda is a terrific approach to improve your diet, but many people are startled to learn how many calories are contained in other beverages. Juices are a healthy alternative to soft drinks, but they aren’t always lower in calories. Furthermore, many sports drinks are high in calories, so you’ll need to keep track of what you drink or switch to a low- or no-calorie choice to stay under your calorie budget. Be aware of a variety of drinks that include the word “water” in the name. Due to its sugar and carbohydrate content, coconut water, for example, can easily contain more than 100 calories in a single dose.

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The most pervasive source of hidden calories is perhaps the least surprising. Snacking can make you feel reenergized, and sharing a brief snack with coworkers is a fantastic way to be social at work. Even tiny servings of common snacks, on the other hand, can take you over your daily calorie limit. Furthermore, when snacking, it’s simple to consume far more than you intended, especially if the snack container is close. Make a goal to keep track of all of your calories, including tiny snacks. You might be shocked at how much snacking has an impact on your diet.

Calorie counting is the best technique to track your progress and identify areas for improvement when it comes to reaching and maintaining a healthy weight. However, it’s all too easy to make minor errors that throw your count off, leaving you wondering why you’re having trouble. Make it a goal to not let any calories slide through the cracks.