Why Calorie Density Matters

Calorie density is a measure used to describe the number of calories by volume of a specific food.

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.

Understanding Food Density

A food’s calorie density is measured by the number of calories per 100 grams (3.5 ounces). A calorie is a unit of energy, and most adults require between 1,600 and 3,000 calories per day.

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.

Nutrient Density vs. Calorie Density

Many people confuse calorie density with nutrient density, but these are two different metrics. Nutrient-dense food and 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:

• Non-starchy vegetables
• Fresh fruit
• Potatoes and grains
• Legumes, including peas and beans
• Non-fat dairy foods

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:

• Baby carrots: 41
• Baby spinach: 27
• Broccoli: 39
• Button mushrooms: 31
• Cucumber: 16
• Green pepper: 23
• Kale: 43
• Red cabbage: 34
• Red pepper: 31
• Romaine lettuce: 20
• Roma tomato: 22
• Yellow onion: 38

Fruits

Fresh fruits also tend to have a low energy density. Calories per 100 grams of fruits are as follows:

• Banana, ripe: 98
• Bartlett pears: 63
• Blueberries: 64
• Cantaloupe: 38
• Dark cherries: 71
• Gala apple: 61
• Granny Smith apple: 59
• Green grapes: 80
• Kiwifruit: 64
• Naval orange: 52
• Peaches: 46
• Pineapple: 60
• Red grapes: 86

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 of starchy foods are as follows:

• Black beans: 132
  
• Chickpeas: 139
• Corn: 86
• Fava beans: 110
• Kidney beans: 127
• Lentils: 116
• Pasta: 167
• Potatoes: 73
  
• Sweet potatoes: 79

Low-Fat Dairy

Low-fat dairy products that have a low-calorie density include:

• Cottage cheese, 1%: 72
• Low-fat kefir: 43
• Low-fat yogurt: 63
• Non-fat Greek yogurt: 78
  

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:

• Almonds: 579
• Almond butter: 645
• Avocado oil: 884
  
• Brown rice: 366
• Butter: 499
  
• Canola oil: 884
• Cashew nuts: 553
• Cheddar cheese: 403
• Flaxseed: 534
  
• Peanut butter: 598
• Pistachio nuts: 572
  
• Olive oil: 884
  
• Steel-cut oats: 381
• Sunflower seeds: 582
• Trail mix: 462
  

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:

• Bakery cake with chocolate icing: 379
• Bacon: 501
• Buttermilk biscuits: 307
• Chocolate: 535
• Chocolate-covered pretzels: 457
• Cinnamon buns: 452
• Coffeecake: 418
• Cornbread: 418
• Crackers: 510
• French fries: 301
• Glazed doughnut: 426
• Jelly doughnut: 340
• Margarine: 717
• Potato chips: 532
• Ranch dressing: 430
• Rice Krispie treats: 417
• White rice: 359
  

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.

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.