Counting calories can help you maintain a healthy weight, but 100 calories looks very different depending what foods you eat.
Tracking the calories you eat is a common way of keeping an eye on your intake. This is what 100 calories looks like in 22 popular foods – all pictured on a regular-sized side plate.
1. Apple
1 large apple will give you 100 calories. But unlike with other more unhealthy snacks, you won’t be eating high levels of salt, sugar or saturated fat.
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2. Banana
Eating 100 calories in one and a half bananas will help you towards your 5-a-day, as well as giving you energy.
3. Blueberries
Blueberries are a great source of Vitamin C, and make a delicious snack or a tasty topping for cereal or porridge. 160g counts as two of your five-a-day and only 100 calories.
4. Broccoli
You’d have to eat a lot of broccoli to consume 100 calories, so you can enjoy plenty of it while staying healthy. Like all other leafy green veg, it’s packed with other nutrients too.
5. Brownie
The high levels of saturated fat and sugar in a chocolate brownie means 100 calories is little more than a mouthful. If you bake your own sweet treats, you can keep a closer eye on the contents.
6. Carrot cake
Cakes with a cream filling or icing contain lots of sugar and saturated fat, so just a tiny slice will contain 100 calories.
7. Cheddar cheese
Cheddar cheese is high in salt and fat, so you only get a small amount for 100 calories. The reduced salt and fat versions are better for you, although they should still be eaten in moderation.
8. Chocolate
100 calories is only three and a half squares of milk chocolate, and it comes with high levels of saturated fat and sugar. It might be a tempting hunger-fix, but fruit or raw vegetables will fill you up for longer and help keep your heart healthier.
9. Chocolate muffin
Unsurprisingly, 100 calories of chocolate muffin isn’t very much, and won’t fill you up for long. If you’re low on energy, choose snacks with less sugar and fat and more fibre.
10. Crisps
Potato crisps are high in calories, fat, saturated fat and salt. It can be hard to resist going back for more once you open a bag, which means you can end up consuming large amounts of calories in one go.
11. Hummus
Hummus is made with olive oil, which is a healthier type of fat, but it contains high amounts of it so it’s high in calories. If you’re in the supermarket choose the reduced-fat option, or alternatively make your own at home.
12. Oatcakes
Oatcakes contain fibre, but they also contain more saturated fat than you might think. Try to limit yourself to one or two if you’re having them alongside pate or cheese.
13. Olives
Olives may seem like a healthy snack, but often they’re prepared with salt or brine which means they come with high levels of salt.
14. Oranges
You’d need to eat around 2.5 oranges to consume 100 calories, so they’re an ideal snack, cereal topping or an alternative addition to a salad. But be wary of orange juice as it can contain lots of hidden sugar and more calories.
15. Peanuts
Peanuts are high in protein, but they also contain high levels of fat and calories, so you only get a small handful for 100 calories. Be wary of dry or honey-roasted varieties as they come with added fat and sugar, and avoid salted nuts.
16. Peppers
Brightly coloured peppers are very low in calories, so you can pack plenty into a heart-healthy meal.
17. Pork pie
Pastry and fatty meat are two of the top sources of saturated fat in the UK diet, so unsurprisingly pork pies are high in calories. There are 100 calories in only a quarter of a small pork pie.
18. Sausage roll
The high fat content in a sausage roll means even a very small amount can add a lot of calories to your diet.
19. Scotch egg
The high level of saturated fat in a Scotch egg means just a quarter contains 100 calories. The egg does give you protein, but the meaty later and fried coating mean it’s not a healthy snack choice.
20. Strawberries
Juicy strawberries are sweet, satisfying and you can have lots for 100 calories. Avoiding adding unnecessary fat by teaming them with plain natural yoghurt rather than cream.
21. Tomatoes
Cherry tomatoes are a great snack choice if you want sweetness without the sugar. They’re also great in a salad, or roasted to bring out their intense flavour.
22. Full-fat natural yoghurt
Some types of yoghurt have high levels of fat – watch out for creamier Greek-style yoghurt in particular. Always check the nutrition information and go for a low-fat (and low sugar) option, as then you’ll get more for your calories.
How many calories do I need?
Maintaining a healthy weight reduces your risk of coronary heart disease, as well as lowering your risk of diabetes and high blood pressure.
Within a healthy and balanced diet, women should consume (on average) 2000 kcal a day, and men should consume 2,500 kcal. This includes snacks as well as meals.
If you’re looking to lose weight, in order to lose one pound (half a kilo) a week you would need to reduce your energy intake by (on average), 500 kcals per day. With high sugar, high fat foods, you can’t eat much without significantly increasing your calorie intake. But if you eat lower sugar, lower fat foods, you’ll find you can eat more and they will fill you up for longer.
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