A Guide to Nutrition Diet: Which of the following results in empty calories?

October 10, 2025 •

4 min read

According to a 2012 study, adult males in the US consumed an average of 923 empty calories per day. So, which of the following results in empty calories and what can be done to limit their intake for better health? This article explores common sources of these nutrient-poor calories and how to make smarter dietary choices.

Quick Summary

This guide defines empty calories as those from foods rich in sugar and fat but lacking essential nutrients. It identifies common culprits like sugary drinks and processed snacks and explains their negative health impacts, offering strategies and healthier alternatives for a more balanced diet.

Key Points

Empty calories defined: Empty calories are derived from foods that are high in energy (calories) but low in essential nutrients like vitamins, minerals, and fiber.
Primary culprits: The main sources of empty calories are added sugars, solid fats, and processed or refined ingredients.
Major food sources: Sugary drinks (soda, sweetened teas), processed snacks (chips, cookies), fast food, and alcohol are common empty-calorie sources.
Health consequences: High empty-calorie intake is linked to weight gain, obesity, and an increased risk of chronic diseases such as heart disease and diabetes.
Nutrient displacement: Consuming empty calories can lead to nutritional deficiencies by displacing more nutrient-dense foods in the diet.
Smart swaps: Simple substitutions, like trading soda for water or white rice for brown rice, can significantly reduce your empty-calorie intake.
Conscious consumption: Minimizing empty calories is about making mindful choices and prioritizing whole foods rather than strict elimination.

What Exactly Are Empty Calories?

At its core, the concept of empty calories refers to foods and beverages that provide calories, or energy, but offer little to no nutritional value in the form of vitamins, minerals, fiber, or protein. These calories are essentially 'empty' because they fail to nourish the body beyond providing immediate, and often fleeting, energy. Unlike nutrient-dense foods, which offer a high ratio of nutrients to calories, empty-calorie sources are calorie-dense but nutrient-poor. The primary contributors to these empty calories are added sugars and solid fats.

The Health Risks of Empty Calories

Consuming a diet high in empty calories can have significant negative effects on health. A diet heavy in added sugars and solid fats is linked to weight gain, obesity, and an increased risk of chronic diseases like heart disease and type 2 diabetes. Because empty-calorie foods often lack fiber and protein, they fail to provide a lasting sense of fullness, which can lead to overeating and further weight gain. Furthermore, when you fill up on empty-calorie foods, you are less likely to consume nutrient-dense foods, potentially leading to nutritional deficiencies.

Which of the following results in empty calories? Understanding the Culprits

Many common items in the modern diet are sources of empty calories. Here is a breakdown of the key categories:

1. Sugary Drinks

One of the most prevalent sources of empty calories comes from what we drink. The calories in these beverages often add up quickly without providing any satiety. Examples include:

Sodas and other carbonated soft drinks
Sweetened teas and lemonades
Energy and sports drinks
Fruit-flavored drinks with added sugars, which differ from 100% fruit juice
Specialty coffee beverages loaded with syrups and whipped cream

2. Processed Snacks and Sweets

Many of our go-to snacks and desserts are packed with added sugars and unhealthy fats, but little else. These are designed to be highly palatable, which can make them difficult to eat in moderation. Examples include:

Cakes, cookies, and pastries
Donuts and other fried baked goods
Candy, chocolates, and sweets
Chips, crackers, and other packaged savory snacks
Ice cream and other frozen desserts

3. Fast Food and Fried Foods

Fast food items are notorious for being high in calories, solid fats, and sodium. The frying process and added ingredients significantly increase their empty-calorie content. Examples include:

French fries and onion rings
Fried chicken
Greasy burgers and pizzas with fatty toppings
Processed meats like sausages and hot dogs

4. Alcohol

Alcoholic beverages, such as beer, wine, and spirits, are a significant source of empty calories. The body processes alcohol differently than other macronutrients, and it provides calories without any accompanying nutritional benefits. Mixed drinks with sugary additions can drastically increase their empty-calorie count.

5. Refined Grains

Foods made with refined grains, such as white flour, can also be considered empty-calorie sources. The refining process strips away the bran and germ, removing valuable fiber, vitamins, and minerals. White rice is a prime example, as it lacks the fiber and B vitamins found in brown rice.

Comparison: Empty Calories vs. Healthy Alternatives

Making smart swaps is key to reducing your empty-calorie intake. The following table provides a clear comparison of common empty-calorie foods and their healthier, nutrient-dense counterparts.


Empty Calorie Source	Healthy Alternative
Soda or sweetened tea	Water, unsweetened herbal tea, or naturally flavored water
White bread or rice	100% whole-wheat bread, brown rice, or quinoa
Fried chicken	Grilled or baked chicken
Cookies or pastries	Fresh fruit or unsweetened oatmeal
Candy	A handful of nuts or seeds
Chips	Baked mushroom chips or fresh vegetables with hummus
Sugary breakfast cereal	Unsweetened oatmeal with fresh fruit and nuts
Specialty coffee drinks	Black coffee or tea with a splash of low-fat milk

A Path to Better Nutritional Choices

Reducing empty calories is less about complete elimination and more about conscious consumption and finding nutritious, satisfying alternatives. Start by making small, manageable changes to your daily routine. Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Learning to read food labels can help you identify and reduce sneaky sources of added sugars and solid fats. Meal planning and cooking at home give you control over ingredients and help you avoid convenient, but unhealthy, processed options. Hydration with water is crucial, as thirst is sometimes mistaken for hunger.

Conclusion: Making Every Calorie Count

Ultimately, deciding which of the following results in empty calories is a critical step toward improving your nutrition. While enjoying a treat now and then is perfectly fine, consistently choosing nutrient-dense foods over those high in added sugars and solid fats is vital for long-term health. By making small, intentional changes to your diet and opting for whole foods, you can ensure that the majority of your calories provide the essential vitamins, minerals, and fiber your body needs to thrive. The key lies in understanding what constitutes an empty calorie and consciously choosing a path that leads to better nourishment and overall well-being. For more information on creating a heart-healthy dietary pattern, refer to resources from authoritative sources like the American Heart Association.

Frequently Asked Questions

Some common empty-calorie foods include sugary drinks like soda and energy drinks, sweets such as cookies and candy, fried fast foods like French fries, and processed snacks like chips.

Yes, some foods that have nutritional value can also contain empty calories, especially when processed or prepared unhealthily. Examples include sweetened yogurt or fried chicken.

The primary difference is that nutrient-dense calories come from foods rich in vitamins, minerals, and fiber, while empty calories provide energy with little to no nutritional benefit.

Foods with empty calories often lack protein and fiber, which are responsible for a feeling of fullness. This can lead to overeating and weight gain.

Yes, alcohol is considered a significant source of empty calories because it provides energy but no nutritional value. Mixed drinks with sugary mixers are especially high in empty calories.

You can reduce empty calories by swapping sugary drinks for water, choosing whole foods over processed ones, reading food labels to check for added sugars and fats, and cooking meals at home more often.

In specific situations, such as for endurance athletes needing quick energy or for individuals needing to gain weight, some empty-calorie foods might be strategically used. However, for most people, they should be limited.