What Exactly is Energy Density?
Energy density measures the calories in a given weight of food. People tend to eat a consistent weight of food daily, so choosing low-energy-dense foods allows for larger portions with fewer calories. Water and fiber content reduce energy density, while fat increases it.
The Three Factors Driving Low Energy Density
High Water Content
Foods high in water, such as fresh produce, are low in energy density because water adds weight without calories. Cooking with water in dishes like soups also lowers energy density.
High Fiber Content
Fiber adds bulk and promotes fullness with fewer calories than other macronutrients. Fruits, vegetables, and whole grains are good sources of fiber.
Low Fat Content
Fat has the highest calorie density (9 kcal/g). Choosing lean meats or low-fat dairy options significantly reduces energy density compared to their higher-fat counterparts.
Specific Categories of Low-Energy-Dense Foods
Vegetables
Most vegetables are high in water and fiber, offering large, low-calorie portions. Examples include leafy greens, broccoli, carrots, and bell peppers.
Fruits
Fresh fruits, with their high water and fiber, are low in energy density. Opt for whole fruits over juices or dried fruits. Berries, melons, citrus, apples, and pears are good choices.
Lean Proteins and Legumes
Lean protein sources and fiber-rich legumes promote satiety while keeping energy density low. Consider fish, skinless poultry, beans, lentils, and egg whites.
Whole Grains
Fiber-rich whole grains like oatmeal, brown rice, whole-wheat pasta, and quinoa are less energy-dense than refined grains, particularly when cooked with water.
Low-Fat Dairy
Reduced-fat dairy products offer protein and calcium with lower energy density than full-fat versions.
Comparison of Energy Density: High vs. Low
This table illustrates how low-energy-dense foods offer more volume for similar calorie counts compared to high-energy-dense foods:
| Low-Energy-Dense Food | High-Energy-Dense Food | Energy Density (approx.) | Comparison | Calories (approx.) |
|---|---|---|---|---|
| 1 bowl (130g) of chopped melon | 1 tbsp (30g) of raisins | 0.4 kcal/g vs 2.7 kcal/g | Significantly larger portion of melon for fewer calories | Melon: 40 kcal vs Raisins: 82 kcal |
| A bowl of bran flakes with skim milk and blueberries | A single large glazed doughnut | Varies, high water/fiber vs high fat/sugar | More food volume and longer satiety from the cereal | Both can be around 300 kcal, but feeling of fullness differs |
| 3 1/2 cups of air-popped popcorn | 1 oz of potato chips | Very low vs High | Much larger, more filling snack volume for similar calories | Both can be around 150 kcal |
| 1 chicken-rice soup | 1 chicken-rice casserole with a glass of water | Low vs Medium-High | Incorporating water into the food rather than drinking it can increase satiety at the same calorie level | Can be matched calories, but soup promotes more fullness |
Practical Strategies to Lower Meal Energy Density
Lowering meal energy density is achievable with simple adjustments:
- Start meals with a broth-based soup or a large salad.
- Fill half your plate with vegetables.
- Choose lean proteins and add extra vegetables to dishes.
- Swap high-ED foods for low-ED ones, like brown rice for white rice or fresh fruit for dried fruit.
- Use grilling, baking, or steaming instead of frying, and flavor with herbs and spices.
- Choose water over sugary drinks, as water incorporated into food enhances fullness more than drinking it separately.
Conclusion
Understanding which of the following foods are low in energy density and incorporating them into your diet supports weight management and overall health. Prioritizing water- and fiber-rich, low-fat foods like fruits, vegetables, lean proteins, and whole grains allows for satisfying portions with fewer calories, promoting fullness and making weight loss sustainable. Simple strategies like smart swaps and cooking methods help build balanced, satisfying meals.
References
- {Link: British Nutrition Foundation https://www.nutrition.org.uk/creating-a-healthy-diet/energy-density/}
- {Link: Mayo Clinic Diet https://diet.mayoclinic.org/us/blog/2021/food-energy-density-feel-full-on-fewer-calories/}
- U.S. Department of Health and Human Services, U.S. Department of Agriculture. Dietary Guidelines for Americans 2005. 6th ed. Washington, D.C., 2005.
- {Link: K-State https://www.k-state.edu/fns/assets/course_3/dont_lost_your_balance/appendices/APPENDIX%203-%20CDC%20Article%20Low%20Energy%20Dense%20Foods.pdf}
- {Link: U.S. Department of Health & Human Services https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-guidelines/2015}
What are the characteristics of low energy density foods?
Low energy density foods are high in water and/or fiber and low in fat, resulting in fewer calories per gram and allowing for larger portions that promote fullness.
How does eating low energy density foods help with weight loss?
They aid weight loss by increasing satiety. Their high volume helps you feel full on fewer calories overall, supporting reduced energy intake.
Do I have to give up all high-energy-dense foods?
No, you can include high-energy-dense foods in moderation, especially when combined with plenty of low-energy-dense options and controlled portion sizes.
Are all high-calorie foods high in energy density?
Not necessarily. Some high-calorie foods like nuts are nutrient-dense. The focus is on balancing them with lower-energy-dense foods and managing portion sizes.
Is drinking water just as effective as eating watery foods?
Studies suggest water integrated into food, such as in soup, is more effective for fullness and reducing calorie intake than drinking water separately, as water-rich foods contribute more to volume and satiety signals.
Can processing affect a food's energy density?
Yes. Processing often removes water or fiber, increasing energy density, as seen with dried fruits compared to fresh or refined grains versus whole grains.
Are low-calorie beverages a good way to lower energy density?
Low-calorie drinks like water have low energy density. While they help manage calorie intake, they don't provide the same feeling of fullness as water-rich foods.
