5 Foods That Seem Light But Are Surprisingly High in Calories, Says Dr. Maya Rozman

Dr. Maya Rozman highlights five common foods that often appear healthy or light but can contain unexpectedly high calorie counts. She explains that while counting every calorie is not necessary, awareness of the actual energy content in these foods is important to avoid overeating.

Salads, often perceived as low-calorie meals, can easily reach 700 to 800 calories or more due to dressings and additions like cheese, nuts, avocado, croutons, fried sweet potatoes, quinoa, and dried fruits. Rozman advises choosing only one protein source, one fat addition, and requesting dressing on the side to control calorie intake.

Granola typically contains 400 to 500 calories per 100 grams, with a heaping tablespoon providing 60 to 70 calories. A bowl filled without measuring can quickly add up to 250 to 400 calories before adding yogurt, milk, or fruit. Measuring portions is recommended to avoid excessive calorie consumption.

Health shakes can also be calorie-dense, often containing multiple fruits, nut butters, seeds, protein powders, and vegetables. A single shake can easily reach 500 to 600 calories or more, and because it is consumed quickly and requires less chewing, it may not be as filling as eating the ingredients separately.

Rozman concludes that foods can be both healthy and calorie-rich, emphasizing that while ingredient quality determines healthiness, portion size ultimately controls calorie intake.