whole wheat bread

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More Calories Than You'd Think, But Not That Bad

Whole-grain bread - 1 large slice has 109 calories, about 30 more calories than you find in white bread. But with 3 grams of fiber per slice, compared with white bread's 0.8, it's still the healthier choice.

Hummus - At 25 calories per tablespoon, it's on par with guacamole.

Brown rice - 3/4 cup cooked of the long-grain variety has 186 calories, more than the same amount of long-grain white rice (154 calories). It's got almost 2 more grams of fiber, though, so brown rice will keep you fuller longer.

Flavored Yogurt - There are 193 calories in one 8-ounce container of low-fat vanilla yogurt. Choose non-flavored but tangy Greek yogurt to cut down (one container has 100 calories).

Quinoa - One cooked cup has 222 calories, but it's also a great plant source of protein, with more than 8 grams in a cup.

Corn - As vegetables go, corn is high-cal. One boiled cup of the sweet yellow variety has 143 calories (for comparison, the same amount of Brussels sprouts has 56 calories, and a small baked white potato has 130).