Heart Matters

Counting calories can help you maintain a healthy weight, but 100 calories looks very different depending what foods you eat.

Tracking the calories you eat is a common way of keeping an eye on your intake. This is what 100 calories looks like in 22 popular foods – all pictured on a regular-sized side plate.

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1. Apple

1 large apple will give you 100 calories. But unlike with other more unhealthy snacks, you won’t be eating high levels of salt, sugar or saturated fat.

• Read about the health benefits of different fruits and vegetables.

2. Banana

Eating 100 calories in one and a half bananas will help you towards your 5-a-day, as well as giving you energy.

• Try our 20 easy ways to get your 5-a-day.

3. Blueberries

Blueberries are a great source of Vitamin C, and make a delicious snack or a tasty topping for cereal or porridge. 160g counts as two of your five-a-day and only 100 calories.

• Discover 14 delicious heart-healthy porridge ideas.

4. Broccoli

You’d have to eat a lot of broccoli to consume 100 calories, so you can enjoy plenty of it while staying healthy. Like all other leafy green veg, it’s packed with other nutrients too.

• Try our green vegetable frittata.

5. Brownie

The high levels of saturated fat and sugar in a chocolate brownie means 100 calories is little more than a mouthful. If you bake your own sweet treats, you can keep a closer eye on the contents.

• Get our ten tips for healthier baking.

6. Carrot cake

Cakes with a cream filling or icing contain lots of sugar and saturated fat, so just a tiny slice will contain 100 calories.

• Hold the cream and try our carrot, sultana and orange cake instead.

7. Cheddar cheese

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Cheddar cheese is high in salt and fat, so you only get a small amount for 100 calories. The reduced salt and fat versions are better for you, although they should still be eaten in moderation.

• Learn 7 cheese facts that will surprise you.

8. Chocolate

100 calories is only three and a half squares of milk chocolate, and it comes with high levels of saturated fat and sugar. It might be a tempting hunger-fix, but fruit or raw vegetables will fill you up for longer and help keep your heart healthier.

• Resist the chocolate and try our 9 delicious heart-healthy treats.

9. Chocolate muffin

Unsurprisingly, 100 calories of chocolate muffin isn’t very much, and won’t fill you up for long. If you’re low on energy, choose snacks with less sugar and fat and more fibre.

• Find out if “healthy” snacks are as good as they seem.

10. Crisps

Potato crisps are high in calories, fat, saturated fat and salt. It can be hard to resist going back for more once you open a bag, which means you can end up consuming large amounts of calories in one go.

• Read more about lower-fat crisps.

11. Hummus

Hummus is made with olive oil, which is a healthier type of fat, but it contains high amounts of it so it’s high in calories. If you’re in the supermarket choose the reduced-fat option, or alternatively make your own at home.

• Get our hummus recipe or try something new and make beetroot hummus.

12. Oatcakes

Oatcakes contain fibre, but they also contain more saturated fat than you might think. Try to limit yourself to one or two if you’re having them alongside pate or cheese.

• Try topping an oatcake with our mackerel pate with horseradish.

13. Olives

Olives may seem like a healthy snack, but often they’re prepared with salt or brine which means they come with high levels of salt.

• Enjoy a healthy portion of olives in our crostini with roasted balsamic vegetables, olives and ricotta.

14. Oranges

You’d need to eat around 2.5 oranges to consume 100 calories, so they’re an ideal snack, cereal topping or an alternative addition to a salad. But be wary of orange juice as it can contain lots of hidden sugar and more calories.

• Learn how to spot hidden sugars.

15. Peanuts

Peanuts are high in protein, but they also contain high levels of fat and calories, so you only get a small handful for 100 calories. Be wary of dry or honey-roasted varieties as they come with added fat and sugar, and avoid salted nuts.

• Get our dietitian’s view on nuts as a healthy snack.

16. Peppers

Brightly coloured peppers are very low in calories, so you can pack plenty into a heart-healthy meal.

• Try our roasted red peppers with tuna and herbs.

17. Pork pie

Pastry and fatty meat are two of the top sources of saturated fat in the UK diet, so unsurprisingly pork pies are high in calories. There are 100 calories in only a quarter of a small pork pie.

• Find out how to make pies more heart-healthy.

18. Sausage roll

The high fat content in a sausage roll means even a very small amount can add a lot of calories to your diet.

• For a healthier version, try our pork and apple filo rolls.

19. Scotch egg

The high level of saturated fat in a Scotch egg means just a quarter contains 100 calories. The egg does give you protein, but the meaty later and fried coating mean it’s not a healthy snack choice.

• Our egg and tomato wraps are a healthier egg-based alternative.

20. Strawberries

Juicy strawberries are sweet, satisfying and you can have lots for 100 calories. Avoiding adding unnecessary fat by teaming them with plain natural yoghurt rather than cream.

• Discover 5 healthy new ways with strawberries.

21. Tomatoes

Cherry tomatoes are a great snack choice if you want sweetness without the sugar. They’re also great in a salad, or roasted to bring out their intense flavour.

• Try our wholewheat spaghetti with sardines and cherry tomatoes.

22. Full-fat natural yoghurt

Some types of yoghurt have high levels of fat – watch out for creamier Greek-style yoghurt in particular. Always check the nutrition information and go for a low-fat (and low sugar) option, as then you’ll get more for your calories.

• Our blackberry yoghurt fool is a delicious summery treat.

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