Low-calorie-density foods, like vegetables and fruit, are often recommended for weight loss.These foods allow you to eat larger portions for fewer calories, helping you to feel full after a meal.
People who are underweight, on the other hand, can benefit from high-calorie-density foods. Nuts, avocados, healthy oils, and other calorie-dense foods provide more calories in smaller portions. This is helpful if you have little appetite.
This article explains calorie density, how it is measured, and why it matters. It also provides examples of low- and high-caloric density foods and how to incorporate them into your meal plan.
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Understanding Food Density
The energy density of a food or beverage can range from 0 to 900 depending on its composition. Foods with a higher water content have a lower calorie density, while foods that contain fat have a higher calorie density.
When you eat more calories than your body burns, the excess is stored as body fat. When you take in fewer calories than your body needs, your body taps into its stores of fat and muscle.
People who are underweight often need to consume more calories to prevent muscle wasting. Focusing on calorie-dense foods can help restore weight loss due to an illness, eating disorder, or malnutrition. Less than 2% of Americans are underweight.
The majority of Americans (74%), however, are overweight or obese.For these people, eating more foods with a lower calorie density can help promote weight loss.
Foods with a lower calorie density allow you to eat more volume for fewer calories. For example:Iceberg lettuce: 17 calories per 100 grams, which is just over two cupsBagel: 250 calories per 100 grams, which is one medium-sized bagelCoconut oil: 890 calories per 100 grams, which is slightly less than half a cup
Foods with a lower calorie density allow you to eat more volume for fewer calories. For example:
How Many Calories You Need Daily
Nutrient Density vs. Calorie Density
Many people confuse calorie density with nutrient density, but these are two different metrics.Nutrient-dense foodand beverages contain higher amounts of vitamins, minerals, and other micronutrients per calorie.
Some energy-dense foods, like sweets and pastries, are considered empty calories because they contain few (if any) micronutrients. Other calorie-dense foods, like nuts and seeds, are also nutrient-dense. At the same time, low-calorie-density foods like fruits and vegetables tend to be nutrient-dense.
Low-Calorie Density Foods
Low-calorie-density foods provide more volume for fewer calories and often contain more water and fiber. This increases feelings of satiety and can help you lose weight.Low-calorie density foods include, from least to most:
Studies show overweight people who focus on filling up on low-energy-density foods have an easier time losing weight and keeping it off.
Vegetables
Non-starchy vegetables typically have the lowest energy density of all foods. Calories per 100 grams of vegetables are as follows:
Fruits
Fresh fruits also tend to have a low energy density. Calories per 100 grams of fruits are as follows:
Dried fruit, however, has a higher energy density than fresh, whole fruit. For example, dried figs have an energy density of 277.
Legumes, Grains, and Starchy Vegetables
Starchy vegetables, grains, and legumes tend to have higher calorie densities than non-starchy vegetables and fruit, but are still considered low-density foods. Calories per 100 grams ofstarchy foodsare as follows:
Low-Fat Dairy
Low-fat dairy products that have a low-calorie density include:
Low-calorie-density foods are an important part of weight loss. You can get the satisfaction, flavor, and nutrients you need without consuming too many calories per bite.
High-Calorie Density Foods
Foods with a high-calorie density are beneficial for people who are underweight or have a low appetite. They also have a place in weight-loss diets as many calorie-dense foods are nutrient-dense as well and can help you feel fuller longer.
Calorie-dense foods are often high in fat. While some fats are healthy, many high-calorie density foods are highly processed, have been stripped of their nutrients, and have had fat, sugar, and salt added to them. Skip the processed foods and opt for natural, nutrient-dense foods instead.
Calorie- and Nutrient-Dense Options
Healthier calorie-dense foods are largely unprocessed and do not contain added sugar or salt. In moderation, these foods can be added to your diet to boost satiety.
High-calorie, nutrient-dense foods, and their calories per 100 grams, include:
Foods Dense in Empty Calories
Some calorie-dense foods are highly processed and do not contain many nutrients. These foods are considered empty calories and should be eaten sparingly, if at all.
Calorie-dense foods that are low in nutrition, and their calories per 100 grams, include:
Saturated vs. Unsaturated Fats
Striking a Balance Using Calorie Density
You have to consider both low and high-calorie density foods if you are going to eat a balanced diet. By getting enough healthy options of high-calorie dense foods, while filling up on low-calorie dense foods, you will do better at meeting your calorie and nutrition needs.
Calories Burned in a Day: How to Reach Your Target
Staying Full With Calorie Density
The focus on burning more calories than you eat is a simple way many people talk about weight loss. However, studies have shown that diets based on low-calorie density foods tend to be more healthy and effective for weight management than the simple calories in vs. calories out approach.
If you are trying to lose weight, it’s also important to consider whether what you eat will help you feel full and stay full. Eating only low-calorie-dense foods can deprive you of important proteins and fats that you need for your body to be healthy.
Also, if you are chronically hungry, you can become irritable and tired. This can lead to craving unhealthy foods—possibly binging on calorie-dense, nutrient-low snacks to stave off hunger.
Incorporating calorie-dense foods in a weight-loss diet helps you sustain your eating habits over a long period of time. Eating low-calorie-density foods with small amounts of high-calorie-density foods will do the best job of creating that satisfying full feeling.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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