Cheat Sheet For The Extras

Sauces, Extras, Drinks & Fruit Cheat Sheet (Calories Per Serve)

This is where calories sneak in.

Not from your main meals…From everything added to them.

You don’t need to cut these out.

But you do need to know what they’re doing.

Approx values.

SAUCES & CONDIMENTS

Tomato sauce – 20 calories per tablespoon

BBQ sauce – 30–40 calories per tablespoon

Sweet chilli sauce – 40–60 calories per tablespoon

Teriyaki sauce – 30–50 calories per tablespoon

Soy sauce – 5–10 calories per tablespoon

These add up quickly.

Especially when used without measuring.

MAYO, DRESSINGS & SPREADS

Mayonnaise – 90–100 calories per tablespoon

Aioli – 100–120 calories per tablespoon

Salad dressing (oil based) – 80–120 calories per tablespoon

Butter – 35–40 calories per teaspoon

Margarine – 35–45 calories per teaspoon

Small amounts, big calories.

This is where people double their intake without realising.

OILS

Olive oil – 40 calories per teaspoon

Any cooking oil – 40 calories per teaspoon

Drizzle turns into pour very quickly.

Measure it.

DRINKS

Black coffee – 0–5 calories

Tea (plain) – 0–5 calories

Milk (per 100 ml) – 50–70 calories

Latte / flat white – 100–200+ calories

Flavoured coffee – 200–400+ calories

Soft drink (regular) – 150–200 calories per can

Juice – 100–150 calories per glass

Alcohol – 100–250+ calories per serve

Drinks are one of the easiest ways to overconsume without feeling full.

FRUIT

Fruit is healthy.

But it is still sugar.

It still carries calories.

Use it properly.

Apple – 80–100 calories

Banana – 90–120 calories

Grapes (1 cup) – 100–120 calories

Berries (1 cup) – 40–80 calories

Mango – 120–150 calories

Pineapple (1 cup) – 80–100 calories

Berries = lower calorie, easier to manage

Dense fruits = easier to overdo

SIMPLE RULE

Meals don’t usually blow your calories.

Extras do.

Sauces

Oils

Drinks

Portion creeping

That’s where fat loss stalls.

FINAL POINT

You don’t need to remove these.

You just need awareness.

Because once you see where calories actually come from…

You stop guessing.

And that’s when control starts.