It’s happened to the best of us. You convinced yourself that just one chip wouldn’t hurt. But one led to another and before you knew it, you were left with an empty bag, greasy fingertips and aaall the regrets.
But what did you really just put into your body? Most of us have no idea how many calories are in our favorite snacks, making it dangerously easy for them to add up. Since portion control is an essential aspect of dieting and health, being able to visualize appropriate serving sizes is a powerful skill to have.
We’ve compiled a visual guide to 100-calorie portions of your favorite snacks, for your viewing pleasure (or horror).
A measly handful of chips — 9.5 Lays, 8 Doritos, or 13 Hot Cheetos — is enough to set you back 100 calories.
Satisfy (or not, probably) your sweet tooth with just under 2 Oreos.
Chips Ahoy! cookies are comparable to Oreos — 2 cookies and you’re out.
A slightly healthier option, fruit snacks contain 100 calories per 17 pieces.
Pop in 18 mini pretzels or 10 pretzel crisps for a quick, crunchy snack.
If you prefer some cheese with your crunch, opt for 18 Cheez-Its instead.
For another cheesy option, you can down 39 Goldfish before hitting the limit.
Netflix and snack with 2 ¼ cups of popcorn. Good luck not finishing that before the movie starts.
Chips and salsa
Dip responsibly with 7 tortilla chips and ¼ cup of salsa.
Just under 2.5 tablespoons of trail mix contains 100 calories. And let’s be honest — you’re really just picking out the M&M’s.
Keep it under 28 pieces of Pirate’s Booty to keep your own in check.
Chow down on a sad half of a Pop-Tart for a sugary grab-and-go snack.
Though calorie content varies widely between cereals, Frosted Flakes contains about 100 calories per ⅔ cup.
Slurp slowly — just ⅓ of a container of this quintessential college meal will bring you up to 100 calories.
A mere ⅓ cup of ice cream is enough to push you over the top. (We’re crying too.)
They’re called “energy bars” for a reason — less than half of a CLIF bar amounts to 100 calories.
Gulping down an 8.5-oz bottle of coke is equivalent to downing 100 liquid calories.
Just over half a cup of hot cocoa will have to do to keep you warm through the winter.
Of course, caloric content isn’t the sole determiner of nutrition, and not all calories are created equal. Our advice? Ditch these calorically-dense but nutritionally-empty portions and opt instead for these healthier swaps for better and more satisfying snacking.
But when you absolutely need those Hot Cheetos to get through the night, practice portion control and remember: Moderation is key.