How to spot hidden calories in everyday foods

Healthy Balance magazine!

December edition now live.
Find it in the app – tap 'More'.

Read now

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 can add up the most. From salad dressings and cooking oils to sneaky snacks and sugary drinks, hidden calories can quietly creep into your day without you realising. The good news? With a few mindful adjustments, you can spot where these hidden calories are coming from and make simple swaps that help you stay on track – all without giving up the foods you enjoy.

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 push you into a calorie surplus without you noticing.

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 yoghurt-based dressing.

2 Cooking oils and butter

Due to its high fat content, oil is calorie dense – just one tablespoon contains around 120 calories. While olive oil is fantastic for overall health, many people pour more than they realise, especially when cooking or dressing salads.

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

3 Beverages

Sugary drinks and creamy coffee shop favourites can contribute more calories than expected – and they don’t fill you up like 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 skimmed milk for fewer calories. Swap fizzy drinks and juices for flavoured sparkling water or herbal tea.

4 “Healthy” snacks

Granola, dried fruit, nut butters, and smoothies may be nutritious choices, but it's worth bearing in mind that they’re often quite calorie-dense.

• Example: A handful (30g) of almonds has around 166 calories – and it’s easy to keep snacking if you haven’t measured a portion out.
• Swap: Pre-portion nuts into smaller servings and choose fresh fruit over dried fruit or smoothies.

5 Restaurant meals and takeaway food

Eating 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 Spaghetti Chorizo Carbonara contains 1102 calories per serving.
• Swap: Check the restaurant menu for lighter menu options (or search for them in the Nutracheck app), ask for dressings and sauces on the side, and opt for grilled over 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 flavoured drinks often contain hidden sugars and fats. Luckily, it’s easy to check their nutritional information using Nutracheck – simply scan the barcode in the app.
3. Be mindful of portions – Foods like nuts and avocado are healthy, but calorie-dense, and a serving may be smaller than expected. 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 some inspiration? Browse over 800 calorie-counted, triple-tested Good Food recipes – you’re sure to find something you fancy.

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 fit your lifestyle. With a focus on balance and small, sustainable swaps, you can still enjoy your favourite foods and drinks – all while staying on track with your health goals. Remember, it’s not about perfection, but about finding what works for you in the long run.