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
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
Photo by Smita Jain
Satisfy (or not, probably) your sweet tooth with just under 2 Oreos.
Cookies
Photo by Smita Jain
Chips Ahoy! cookies are comparable to Oreos — 2 cookies and you’re out.
Fruit snacks
Photo by Smita Jain
A slightly healthier option, fruit snacks contain 100 calories per 17 pieces.
Pretzels
Photo by Isabel Wang
Pop in 18 mini pretzels or 10 pretzel crisps for a quick, crunchy snack.
Cheez-Its
Photo by Isabel Wang
If you prefer some cheese with your crunch, opt for 18 Cheez-Its instead.
Goldfish
Photo by Isabel Wang
For another cheesy option, you can down 39 Goldfish before hitting the limit.
Popcorn
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
Photo by Isabel Wang
Dip responsibly with 7 tortilla chips and ¼ cup of salsa.
Trail mix
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
Photo by Isabel Wang
Keep it under 28 pieces of Pirate’s Booty to keep your own in check.
Pop-Tarts
Photo by Isabel Wang
Chow down on a sad half of a Pop-Tart for a sugary grab-and-go snack.
Cereal
Photo by Isabel Wang
Though calorie content varies widely between cereals, Frosted Flakes contains about 100 calories per ⅔ cup.
Ramen
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
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
Photo by Isabel Wang
They’re called “energy bars” for a reason — less than half of a CLIF bar amounts to 100 calories.
Soda
Photo by Smita Jain
Gulping down an 8.5-oz bottle of coke is equivalent to downing 100 liquid calories.
Hot cocoa
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.