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It’s all about moderation, even healthy foods have their limit. Check these healthier foods that have more calories than you might expect.

QUINOA: While we love quinoa as a tasty and versatile protein source, many dieters mistakenly believe it’s a much lower-calorie alternative to rice. In reality, one cup of cooked quinoa has 222 calories, putting it on par with brown rice (which has around 218 calories per cup). Enjoy it in your favorite healthy dish, just be sure to portion it out like you would rice or pasta (1/2 cup or about the size of your fist).

RAISINS: They certainly aren’t nutrition villains, but raisins are considered a ‘calorically dense’ food, meaning that you can consume a lot of calories by ingesting only a small amount. For example, one small 1.5-ounce box contains 129 calories. You can eat two full cups of grapes for the same amount, making this one snack you’re better off substituting (if you are really hungry) in order to maximize your calories.

PEANUT BUTTER: We have a love-hate relationship with peanut butter. We love the taste and its proven ability to help build muscle, burn fat, and even fight heart disease, but we hate that those benefits only apply when you enjoy the creamy spread in moderation. In other words, spooning it straight out of the jar (multiple times a day) is not a good idea. Why not? Consider this: two large spoonfuls can pack almost as many calories and fat as a Snickers bar! At around 100 calories per tablespoon (about the same as regular butter), your best bet is to enjoy peanut butter sparingly and then put away the jar!

DARK CHOCOLATE: Don’t get us wrong, we’re huge fans of flavonoid-rich dark chocolate, it’s just easy to get carried away with this delicious treat. Some bars can contain as much as 600 calories. Just because it’s dark doesn’t mean you can eat more of it. Snap off a one-inch square to enjoy each night after dinner.

GREEK YOGURT: With about twice the protein and only half of the carbohydrates as regular plain yogurt, Greek yogurt is an excellent food to include in your diet, especially if you’re trying to lose weight. A ¾-cup serving has about 150 calories. Not bad at all. The problem is most of us can’t handle the taste of plain Greek yogurt, and we may end up smothering it in honey or other toppings to help sweeten the flavor—and rack up the total calorie count. We don’t suggest denying yourself Greek yogurt, just stick to plain, lower fat brands and keep your portions and toppings in check.

TRAIL MIX: This seemingly healthy snack can cost you almost 700 calories per cup! Trail mix can include a wide range of ingredients, but you’re almost always better off skipping store-bought brands and making your own at home. Our suggestion: Mix 1 ounce of walnuts and about a teaspoon each of raisins and chocolate chips. The result is satisfying snack for about 250 calories.

SALMON: While salmon is a very healthy protein source, it’s not as light on calories as you might think. One salmon fillet (about a 6-ounce serving) could have about 400 calories and 20 grams of fat, according to the FDA. Keep your serving size in check (3 ounces or about the size of your checkbook) and prepare yours at home to avoid access calories while still reaping the health benefits of this delish fish.

GRANOLA is often portrayed as a health food, but did you know that one cup of homemade granola can serve up a full dinner’s worth of calories? At 597 calories and a whopping 29.4 grams of fat per cup (exact totals may differ based on ingredients), this is one of those ‘health’ foods you should skip if you want to lose weight.

PRETZELS: Don’t be fooled—even though most are fat-free, many pretzels can contain more than 200 calories per serving (and for very little nutrition). If you do want to munch on a few, dish out a single serving and then put away the bag so you aren’t tempted to eat more until you feel satisfied.

SMOOTHIES can make the perfect healthy meal or snack—when you mix them at home. Ordering on the go is when you get into trouble, as some smoothie chains blend in 400 calories (or more) per 20-ounce cup, turning this healthy treat into a dessert!

 
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