This Healthy Food Is Shockingly High in Calories

view original post

If you do your best to maintain a generally healthy diet, you can likely rattle off a list of snacks that are nutrient-rich as well as foods that fall into the “empty calories” category. While chips, cookies and snack cakes are all nutrient-poor, veggies and hummus, air-popped popcorn and yogurt with berries are all snacks that are high in nutrients while being relatively low in calories.

But the line between “healthy” and “unhealthy” snacks isn’t always as clear-cut as it seems, especially when portion sizes and calorie density come into play. Some foods earn a health halo because they contain beneficial nutrients, even though they’re surprisingly easy to eat in large amounts without realizing it.

Scientific research shows that snacking can play a role in weight control. Snacking can help prevent overeating later at meals and can help keep blood sugar levels steady. But what you’re snacking on matters.

The combination of calories, fiber, protein and fat in a snack influences how full it makes you feel—and how likely you are to keep reaching for more. When snacks are calorie-dense but not very filling, they can quietly add hundreds of extra calories to your day.

As a registered dietitian shares here, there’s one popular snack in particular that, while healthy, is higher in calories than many people realize and is easy to overconsume.

The Healthy Snack That’s Higher in Calories Than You Probably Think

One food that always lands on healthy snack lists is nuts, and they are indeed majorly beneficial for the body.

“Nuts are a great source of heart-healthy fats, protein, fiber, vitamins and minerals,” says Ro Huntriss, RD, a registered dietitian and the chief nutrition officer at Simple Life App. “They can support heart health, help with blood sugar regulation and contribute to satiety, which can help people feel fuller between meals. Adding nuts to a balanced diet is a simple way to boost nutrient intake while supporting overall health.”

fcafotodigital/Getty Images

While they are nutritious, nuts are higher in calories than many people think. For example, half a cup of cashew nuts has 565 calories, half a cup of macadamia nuts has 712 calories and half a cup of pecans has 700 calories. Half a cup of walnuts has 730 calories per half cup, while half a cup of almonds contains 626 calories. That means if you’re trying to lose weight, it can be challenging to maintain a calorie deficit if nuts are your go-to snack.

It bears repeating that this doesn’t mean that nuts are unhealthy. Actually, the opposite—they’re very good for you! It just means that you want to be mindful of how many you’re eating if you are trying to lose weight.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

How To Avoid Overeating Nuts

How can you get the benefits from nuts without the massive calorie load? Huntriss says that, fortunately, it doesn’t take consuming too many to benefit. “A small handful—about 1 ounce or roughly one-fourth cup—is usually enough to get their health benefits without adding too many calories,” she explains.

To avoid overeating nuts, Huntriss recommends measuring portions out instead of eating nuts straight from the bag. That way, you know exactly how big a portion you’re eating and don’t consume more than you want to without realizing it.

Huntriss also recommends being especially mindful when it comes to nut butters. “Nut butter can be a good source of protein and healthy fats, but it’s also calorie-dense and easy to overconsume. Just like whole nuts, it’s important to be mindful of how much you’re eating,” she tells Parade.

She suggests sticking to a serving of one or two tablespoons, which provides nutrients without adding excessive calories. “Pairing nut butter with fruit, vegetables or whole-grain toast can help make it a satisfying, balanced snack or part of a meal,” she adds.

Last, Huntriss says to make sure you’re choosing nuts or nut butters that are low in sodium and sugar. These ingredients take away from the nutritional benefits of nuts and can also make them easier to overconsume.

With these guidelines in place, snacking on nuts can support weight control and even help with weight loss. According to a scientific article published in The American Journal of Clinical Nutrition, several independent prospective studies found that increasing nut consumption was associated with lower weight gain over long periods of time. Another study found that eating nuts (specifically almonds) was associated with feeling more energized and less hungry throughout the day. It did this without causing weight gain over time.

There’s no question that nuts are nutritious. But you don’t have to eat numerous handfuls of them to benefit. Stick to a serving size of one-fourth cup, and you’ll benefit without overdoing it. Remember, there’s a whole lot of other nutritious foods to snack on, too.

Up Next:

Sources:

This story was originally published by Parade on Jan 6, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.