13 Snacks That Are Deceptively High In Calories

At this point, most of us know that one of the keys to eating healthy is eating regularly. No one likes the feeling of being absolutely starving hungry all day, and then coming home and scarfing down the entire contents of the fridge. It's way healthier - and, quite honestly, it feels way better - to incorporate snacks throughout your day to keep your blood sugar steady and ensure you never reach a hangry state.

Be careful though - not all snacks are created equal. Sure, we know that things like French fries and chocolate bars aren't exactly the best choice, and will definitely not help with weight loss or maintenance if consumed in large amounts. There are definitely junk foods that we know to consume in small portions because of their caloric density. However, there are also a couple tricksters lurking in your pantry - we're talking about those sneaky snacks that are deceptively high in calories. They're healthy foods that pack an admirable nutritional punch, and they definitely shouldn't be cut out of your diet. They are, however, very calorie dense, so if you're grabbing random amounts for a quick snack without looking at your portion size, you could find yourself piling on the pounds despite eating healthily.

Here are 13 snacks that are deceptively high in calories.

13 Granola

We all love granola, and what could be a more delicious and healthy breakfast than a parfait with Greek yogurt, fresh fruit, and a sprinkle of nutty, crunchy granola? The ingredients in granola vary according to the type you buy, but they all generally contain items that are fairly healthy - oats, nuts, grains, dried fruits, etc. However, they're often prepared with added ingredients you can't see (for example, baked with maple syrup or honey) and can be very high in fat and sugar. A sprinkle on your yogurt won't do much damage, but a whole cup can pack a caloric punch of about 500 calories, so don't go substituting it for your daily bowl of oatmeal and thinking it's the same thing.

12 Nuts

Nuts are a great snack to incorporate into your diet - they have a ton of good fats, and different nuts pack a huge nutritional punch. They're also very flavorful and easy to take as a snack on the go. However, their portability and small size often makes it difficult to portion control them, simply because it's so easy to just take a handful here and there without really thinking about it. After all, they're so small - how bad could they be? Well, while they're definitely good for you, they also contain about 500 calories per half cup (varying slightly between types), so you definitely want to proceed with caution. A great tip is to create your own portion-controlled packs so you know exactly how much you're munching on.

11 Avocados

We're pretty much totally obsessed with avocados - I mean, what's not to love? They're a great addition to any salad, and a simple avocado on toast is our idea of a perfect meal. They're full of healthy fats, vitamin C, and more great nutrients. However, as you might know, they're probably one of the most calorific fruits out there. One single avocado is about 300 calories, depending on size, and can contain up to 30 grams of fat. A bowl of guacamole alongside your veggies is definitely healthier than a cheese-filled concoction, but you need to mind your portions with this green treat.

10 Dried Fruit

We blame dried fruit's trickster nature on how low in calories fresh fruit tends to be. It's easy to have a satisfying serving of fruit for around 100-200 calories, because it often contains so much fiber or water that it fills you up. You would think dried fruit would be similar, right? Well, not quite. Dried fruit essentially just takes the water out of fresh fruit, shrinking it into a smaller package so you can eat way, way more at once. For those same reasons, it's also much higher in sugar than fresh fruit. So, while you can easily graze your way through almost any fresh fruit for not too many calories, most dried fruit will have around 250-300 per half cup - and it's easy to eat far more than that.

9 Hummus

Is there anything that hummus doesn't make better? It's the perfect dip for fresh pitas or crunchy carrot sticks, it tastes great in sandwiches and wraps, and you can find it just about anywhere now. Unlike some dips/spreads that are filled with fat and lacking any nutritional value, hummus is packed with protein, fibre, vitamins and healthy fats. However, there's one more thing that hummus is packed with - calories. The tahini and oil in most hummus sends the calorie count way, way up, and a serving of about a cup generally clocks in at around 400-450 calories. Since most of us are guilty of just scooping some straight out of the tub, it can be easy to forget how much you're really consuming - and all those hummus-laden carrot sticks definitely add up.

8 Nut butter

Nut butter is incredible, plain and simple. Pretty much all of us have a soft spot for peanut butter, after growing up on the ultimate comfort food that is peanut butter and jelly sandwiches. However, the world of nut butters only continues to get better - almond butter, cashew butter, the varieties are endless. Basically any nut that can be ground up can be transformed into a nutty, creamy spread. Just like with nuts, nut butters are packed full of nutrients and good fats. However, it's not exactly low calorie - a single serving can contain about 200 calories. And let's be honest - when you're spreading it on your toast, you're not always measuring out how many tablespoons you're using. A too-thick layer could transform your healthy whole wheat toast with nut butter into a 600-700 calorie mega-meal.

7 Cheese

We know cheese isn't as great for you as things like vegetables and lean meats, but it's totally delicious. And, it can be a great way to get some more protein into your diet if you're not a big meat eater, as well as packing a big calcium punch. However, even though it might look innocuous, remember that it's an animal fat - and those tend to be pretty high in calories. Definitely add a sprinkle of cheese on top of your meals, but if you're having cheese as a snack alongside some crackers or veggies, just take portion size into account.

6 Popcorn (if you add too much to it)

Popcorn has become one of the most popular snacks for those looking for low calorie options, and the reason is simple - volume. You can easily enjoy an overflowing bowl of popcorn for about a hundred calories, and it doesn't get much better than that. However, while air popped popcorn is low in calories, many of us are guilty of adding too much to flavour it. A too generous splash of olive oil or butter before shaking on some low calorie seasonings, a drizzle of chocolate and caramel here and there, all those things up popcorn's calorie count by a ton.

5 Cereal/granola bars

A bar can be a handy snack to stick in your bag for when you need a little something on the run. Plus, with all the flavours out there lately, a lot of them are delicious! However, you need to read the nutritional information for bars, because there's an insane range. Some bars are 90-100 calories each, such as the Fiber 1 bars. There are others, though, that are 300+ calories for the same small size bar. So, if you're operating under the assumption that all bars are in the 100 calorie range, you might find yourself deceived when you look a little closer at the label.

4 Smoothies

Smoothies are filled with tons of healthy ingredients. Most of them start with some kind of fruit as a base, whether it be bananas or berries, and incorporate liquids such as milk, fruit juice, coconut water, as well as add-ins such as chia seeds, nut butters, greens or yogurt. Sounds healthy, right? Well, they're definitely healthy, but all those add-ins and all that juice pack quite a few calories, not to mention a sugar rush. If you're making a smoothie at home to tide you over between meals, you can definitely make it lower calorie through controlling what you're putting in it and how much. If you're getting one on the go at a smoothie bar, however, you may very well be sipping the equivalent of a package of fries.

3 Orange Juice

Most of us are aware that orange juice has a lot of sugar but do you really know how many calories this tasty beverage has? According to Elephantjournal, orange juice from frozen concentrate is very high in calories, try two cups of this unsweetened and undiluted drink being as high as 900 calories! If you like your OJ we suggest you add a little bit of water to help bring the calorie count down just a tad.

2 Pretzels

Everyone knows that chips are high in fat and calories, but sometimes things like carrots and celery sticks just won't satisfy that urge for crunchy, salty snacks. So, many people find themselves reaching to pretzels - they deliver the same satisfying crunch but don't seem quite as unhealthy as chips, as they don't leave a film of grease all over your fingers and anything they touch. However, calorie-wise, pretzels aren't the best option. A 100 gram portion of pretzels is about 400 calories, and they're absolutely packed with sodium. They're fine in moderation, but like many salty snacks, it's often tough to resist having just a few more, so you might find yourself consuming way more than a single serving size.

1 Ready-made Muffins

Homemade healthy muffins are a great quick snack option, because unlike more fussy pastries, muffins can be adapted very easily. You can swap out the butter or oil with ingredients like applesauce, mashed bananas, or Greek yogurt. You can add in some veggies if you'd like, or swap the white flour with a healthier whole grain option. It's definitely possible to make very nutritious muffins that are packed with vitamins and protein. However, that's if you're at home with full control over what's going in them - if you're browsing the muffins at a coffee shop or similar venue, it's a completely different story. That healthy-sounding Blueberry Yogurt and Honey muffin from Starbucks clocks in at 380 calories, for example. The coffee cake muffin at Dunkin Donuts? 590 calories.