8 surprising foods that are higher in calories than you think

1 Granola

Calories: Around 189 calories per 45g serving, or 420 calories per 100g (figures for Jordans Simply Granola with a Hint of Honey).

Why it’s surprising: Often marketed as a healthy breakfast, granola can be packed with added sugars and fats—and that’s before you add milk or yogurt.

Lower-calorie alternative: Try a small bowl of oatmeal made with low-fat milk (92 calories), topped with half a small banana (40 calories), for a breakfast that’s balanced, filling, and lower in calories.

2 Avocado

Calories: Around 248 calories per medium (145g) avocado (figures for avocado, weighed without skin or pit).

Why it’s surprising: Avocados are full of healthy fats, but eating a whole one can add more calories than you expect.

Lower-calorie alternative: Stick to half an avocado (124 calories) per serving or mix mashed avocado with cottage cheese (62 calories for a 60g serving) for a creamy, lower-calorie dip.

3 Peanut butter

Calories: Around 113 calories per heaping (18g) tablespoon (figures for Tesco Smooth Peanut Butter).

Why it’s surprising: A spoonful here and there adds up quickly, and it’s easy to go overboard.

Lower-calorie alternative: To get the same flavor for fewer calories, try powdered peanut butter (like PBfit Original Peanut Butter Powder) mixed with water. It’s about 71 calories per serving (16g powder, rehydrated to make two tablespoons of spread).

4 Smoothies

Calories: Can vary depending on the size, brand, and ingredients. For example, a large McDonald’s Mango & Pineapple Iced Fruit Smoothie has 233 calories.

Why it’s surprising: Blending fruit removes the fiber that helps you feel full. Plus, adding extras like nut butters or juices can push the calorie count even higher.

Lower-calorie alternative: Choose low-calorie flavored waters, or stick to sparkling water with a splash of fruit juice or low-sugar drink mix. If you’re making your own smoothies, use a base of veggies and smaller amounts of high-calorie fruits.

5 Nuts and trail mix

Calories: Around 180–200 calories per small handful (30g).

Why it’s surprising: Nuts are nutrient-dense thanks to their high unsaturated fat content, but portion sizes can be deceptive—a large handful can easily top 300 calories.

Lower-calorie alternative: Pre-portion nuts into smaller servings, or swap them for air-popped popcorn (about 70 calories per 20g serving) for a satisfying crunch with fewer calories.

6 Coconut water

Calories: Around 45 calories per 250ml (figures for Vita Coco The Original Coconut Water).

Why it’s surprising: Often thought of as a hydrating, low-calorie drink, coconut water still contains natural sugars that can add