Five Healthy Foods That Can Take You Over Your Calorie Intake

Screenshot 2022-03-06 at 18.03.05
Sean Wilson

Sean Wilson

Many people make the mistake of thinking that healthy foods will be beneficial for fat loss. So, what foods prove this not to be true?

Have you ever wondered why you may be struggling to lose body fat? You stick to your diet, do your training, recover well but just can’t see the results you wanted. It can be very frustrating.

However, a closer look into the nutritional values of certain foods that you may be consuming will reveal that you could be consuming far more calories than you thought, which will slow progress or even take you the other way in putting on body fat.

So, what are these foods and liquids? What are their nutritional values and why are they tricky to look out for during your fat loss journey?

Olive Oil

This is one of the most common mistakes people make. Olive oil is extremely good for you from a health perspective – it contains high-quality fats that can prevent disease and support body health. Yet, it is arguably the most calorie-dense food or liquid out there, and it is often used as dressings for salads and in cooking.

Olive oil has over 850 calories per 100g, and when poured over food without any consideration, can take you well over your calorie intake without you even realising. So, you can either track how much oil you include through a weighing scale, or use a lower-calorie alternative, such as Fry Light to give you more flexibility without having to track. This will save you calories for other foods that will make you feel more full and satisfied.


Very dense in calories, butters are also something that people fail to track in their nutrition plan. There are several types of butters, such as dairy, nut, and cream and it is often a part of people’s meals or snacks, similarly to olive oil.

Butter is used in cooking, on bread and when adding moisture to certain dishes. And while it may improve the flavour, it will likely increase the calories a significant amount. Dairy butter has 71 calories per ten grams, while nut butters have 62 calories per the same amount. Make sure you measure each amount you include in your meals so you stay in control.

Fatty Meats

Protein is an essential part of getting in shape, but it is very important to understand the difference in calorie content with certain meats – arguably the densest source of protein you can get from whole foods.

Having a high protein meat source does not always mean you will stay within your calorie content. This is because certain sources are fattier and therefore more calorie-dense than others. For example, chicken breast is far lower in calories than chicken thighs due to it being lower in fats. So, go for higher protein foods but also versions that are leaner.


This is another type of food people confuse with health and fat loss. Nuts and seeds are incredibly good for your body – they contain high quality fats and antioxidants that help prevent disease and support a strong immune system. They are recommended in most balanced diets.

However, how much you consume must be tracked carefully. As a result of their high fat content, they are also high in calories and it can be very easy to snack on them and take your intake overboard. So, decide how much you want to have, use a weighing scale (if needed) and stay in control of your consumption.

Dried Fruit

A very popular food among those who like healthy snacks, dried fruit also contain several nutritional values that support a healthy body. However, they are also very high in calories, containing around 350 per 100 grams. Therefore, similar to nuts and seeds, they should be tracked very carefully in your nutrition plan.

A much smarter alternative would be fresh fruit, such as apples, bananas, grapes and berries, which are less processed, contain less sugar and far lower in calories, whilst giving you the same nutritional hit. Once again, smarter choices can make all the difference.


So, while introducing healthier foods into your diet is beneficial for a number of reasons, it could have an impact on your rate of fat loss. Foods and liquids such as olive oil, butters, fatty meats, nuts and seeds, and dried fruit are very high in calories and, if not tracked, can take your intake overboard.

Smarter alternatives that offer similar nutritional value but fewer calories will help strike a good balance and ensure that you keep progressing towards your fat loss goals.

Photo Credits: Envato Elements

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