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What 100 Calories Really Looks Like

July 20, 2015
Closeup portrait, beautiful, pretty young woman in sweater picking up, choosing green leafy vegetables in grocery store

Do you count calories as part of your diet? This may not be a fool-proof weight loss method, but it is a good way to monitor the amount of food you eat in a day. Burn more calories than you eat, and chances are you’ll lose weight.

Most of the people I speak to are shocked to find out just how many calories are in the foods they eat once they start keeping track of their intake. If you have never sat down to assess your food, it may be time for a reality check. That’s why today, I wanted to go over what 100 calories really looks like, just to let you see what you can do to control your caloric intake from day to day.

Americans Guess What 100 Calories Looks Like

This video shows an excellent example of just how much food 100 calories can get you, and how misinformed most Americans are about calories as a whole. In the video, people are asked to create 100 calorie portion sizes for different types of foods. In most cases, the people either portioned out way too much food or way too little, and they were surprised by the results. The foods assessed in the video include:

  • Granola (25 Grams) – Participants guessed 54 grams
  • Baked Potato Chips (15 Chips) – Participants guessed 31 chips
  • Mustard (225 Grams) – Participants guessed 19 grams
  • Olive Oil (11 Grams) – Participants guessed 19 grams
  • Strawberries (310 Grams) – The video did not say what the participants guessed, but it appeared to be about 150 grams

High Calorie Foods To Avoid

If you want to get the most out of the calories you consume throughout the day, avoid these high-calorie foods:

  • Fats And Oils
  • Nuts And Seeds
  • Butters Made From Nuts And Seeds (Peanut Butter, Almond Butter, Etc.)
  • Chocolate
  • Mayonnaise
  • Ready-Made Salad Dressings (See: How To Make A Basic Vinaigrette)
  • Pre-Made Fruit Juices
  • Ice Cream
  • Processed Meats

Not all of these high calorie foods are “bad for you,” so to speak, but they will add to your waistline if you are not doing enough to burn calories throughout the day. If you aren’t committed to working out just yet, try to stay clear of these foods.

Low Calorie Foods To Embrace

100 calories can go a long way if you have the right foods to eat. Listed below are some healthy and delicious low calorie foods that will make you feel full and energized at the same time:

  • Broccoli (Fun Fact: It takes more calories to digest broccoli than the broccoli itself provides. You can literally burn calories just by eating broccoli!)
  • Strawberries
  • Watermelon
  • Grapes
  • Apples
  • Asparagus
  • Cucumbers
  • Carrots
  • Lean Meats
  • Soup Broth

As you can see, most low calorie foods involve some sort of fruits and vegetables. You can mix in meats, grains, and even sugars from time to time, but try to keep an eye on the calories you’re really eating with every meal. If you pay close attention to your diet, you will have a much easier time losing weight and staying in shape.

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