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).

Chips

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Photo by Smita Jain

A measly handful of chips — 9.5 Lays, 8 Doritos, or 13 Hot Cheetos — is enough to set you back 100 calories.

Oreos

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Photo by Smita Jain

Satisfy (or not, probably) your sweet tooth with just under 2 Oreos.

Cookies

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Photo by Smita Jain

Chips Ahoy! cookies are comparable to Oreos — 2 cookies and you’re out.

Fruit snacks

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Photo by Smita Jain

A slightly healthier option, fruit snacks contain 100 calories per 17 pieces.

Pretzels

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Photo by Isabel Wang

Pop in 18 mini pretzels or 10 pretzel crisps for a quick, crunchy snack.

Cheez-Its

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Photo by Isabel Wang

If you prefer some cheese with your crunch, opt for 18 Cheez-Its instead.

Goldfish

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Photo by Isabel Wang

For another cheesy option, you can down 39 Goldfish before hitting the limit.

Popcorn

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Photo by Smita Jain

Netflix and snack with 2 ¼ cups of popcorn. Good luck not finishing that before the movie starts.

Chips and salsa

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Photo by Isabel Wang

Dip responsibly with 7 tortilla chips and ¼ cup of salsa.

Trail mix

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Photo by Smita Jain

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.

Pirate’s Booty

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Photo by Isabel Wang

Keep it under 28 pieces of Pirate’s Booty to keep your own in check.

Pop-Tarts

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Photo by Isabel Wang

Chow down on a sad half of a Pop-Tart for a sugary grab-and-go snack.

Cereal

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Photo by Isabel Wang

Though calorie content varies widely between cereals, Frosted Flakes contains about 100 calories per ⅔ cup.

Ramen

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Photo by Jocelyn Hsu

Slurp slowly — just ⅓ of a container of this quintessential college meal will bring you up to 100 calories.

Ice cream

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Photo by Smita Jain

A mere ⅓ cup of ice cream is enough to push you over the top. (We’re crying too.)

Energy bars

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Photo by Isabel Wang

They’re called “energy bars” for a reason — less than half of a CLIF bar amounts to 100 calories.

Soda

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Photo by Smita Jain

Gulping down an 8.5-oz bottle of coke is equivalent to downing 100 liquid calories.

Hot cocoa

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Photo by Smita Jain

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.