A Practical Guide: How to count empty calories for better health

October 17, 2025 •

4 min read

According to the CDC, on average, added sugars account for 16% of total daily calories for both boys and girls. Understanding how to count empty calories is a crucial step toward reversing this trend and making more informed dietary decisions for overall wellness. Empty calories are derived from foods high in solid fats, added sugars, or alcohol that offer little to no nutritional value.

Quick Summary

This guide provides methods for identifying and quantifying empty calories by scrutinizing food labels for added sugars and solid fats. It outlines practical strategies for minimizing these non-nutritive calories, emphasizing whole food alternatives and mindful consumption to improve diet quality and health.

Key Points

Identify Sources: Empty calories primarily come from added sugars, solid fats, and alcohol in processed foods and drinks.
Read Labels: Scrutinize nutrition labels for 'Added Sugars' and 'Saturated Fat' to identify empty calories in packaged goods.
Choose Whole Foods: Prioritize fruits, vegetables, whole grains, and lean proteins, which are nutrient-dense and naturally lower in empty calories.
Rethink Beverages: Replace sugary drinks like soda and sweetened juice with water, herbal tea, or naturally flavored options.
Practice Smart Swaps: Trade empty-calorie snacks like cookies and chips for healthier alternatives like fruits, nuts, or homemade baked sweet potato fries.
Embrace Meal Prep: Cooking at home and planning meals in advance gives you control over ingredients and helps reduce reliance on fast food and processed snacks.

What Are Empty Calories?

Empty calories are those that provide energy primarily from solid fats, added sugars, and alcohol but lack essential nutrients like vitamins, minerals, protein, and fiber. Consuming too many empty calories can contribute to weight gain, nutrient deficiencies, and increase the risk of chronic diseases such as heart disease and type 2 diabetes. These foods are often enjoyable and easy to overconsume, offering significant energy without the feeling of fullness provided by nutrient-rich options.

The Sneaky Culprits: Added Sugars and Solid Fats

The main contributors to empty calories are added sugars and solid fats. Solid fats are those that remain solid at room temperature, such as butter and animal fats. Added sugars are sweeteners added during the processing of foods and beverages. The combination of these often makes processed foods and sugary drinks dense in calories but poor in nutrients. For instance, a single fast-food meal with a soda can contain a substantial number of calories, many of which come from solid fats in fried items and added sugars in the drink.

Decoding Nutrition Labels to Spot Empty Calories

Reading nutrition labels is key to understanding the content of packaged foods, particularly regarding empty calories.

Check the serving size: All nutritional information is based on the stated serving size. Be aware of how many servings a package contains.
Examine the sugar content: The label lists 'Total Sugars' and 'Added Sugars.' Focus on 'Added Sugars' as a primary indicator of empty calories. Four grams of sugar is roughly one teaspoon.
Scan for saturated and trans fats: The fat section details saturated and trans fats. Prioritize low saturated fat and aim for 0g trans fat, which is particularly unhealthy.
Read the ingredient list: Ingredients are listed by weight. If added sugars or solid fats are among the first ingredients, the food likely contains significant empty calories.

A Practical Guide: How to Count Empty Calories

Precisely counting empty calories in whole foods is impractical, but for packaged items, focusing on added sugars and saturated fats allows for a more actionable approach. The following steps emphasize identifying and reducing sources rather than exact numerical calculation:

Read Labels Religiously: Consistently checking 'Added Sugars' and 'Saturated Fat' on packaged goods is crucial for managing intake.
Estimate and Subtract: While complex for a precise count, focusing on grams of added sugars and saturated fat provides a good indication of empty calories. You can also estimate by subtracting calories from protein and fiber from the total.
Track Your Intake: Using a food diary or app can help identify major sources of empty calories and reveal dietary patterns.
Practice Mindful Consumption: Understanding why you choose empty-calorie foods (e.g., stress, boredom) can help in making healthier choices.

Comparison of Empty-Calorie vs. Nutrient-Dense Foods

Replacing empty-calorie foods with nutrient-dense options is a core strategy:


Empty-Calorie Food/Drink	Why It's an Empty Calorie Source	Nutrient-Dense Alternative	Why It's a Better Choice
Soda or Sweetened Juice	High in added sugars, no fiber	Water, unsweetened tea, or fruit-infused water	Zero calories, hydrating, no added sugar
Fast-Food French Fries	Fried in unhealthy oils, high in solid fats and sodium	Baked sweet potato fries with a sprinkle of herbs	High in fiber, vitamins A and C, lower in unhealthy fats
Packaged Cookies	High in added sugars and solid fats	Fresh fruit (berries, apple slices) or a small handful of nuts	Contains fiber, vitamins, and healthy fats, promotes satiety
White Bread	Refined grains, stripped of fiber and nutrients	100% Whole Wheat Bread	Contains fiber, which aids digestion and promotes fullness
Creamy Salad Dressing	High in saturated fat and sometimes added sugar	Olive oil and vinegar dressing	Monounsaturated fats are heart-healthy

Strategies for Reducing Empty Calorie Intake

Reducing empty calories improves health without necessarily cutting total calories. Key strategies include:

Rethink Your Drink: Sugary beverages are significant sources of empty calories. Opt for water, herbal teas, or coffee, or make fruit-infused water.
Embrace Home Cooking and Meal Prep: Cooking at home allows control over ingredients, minimizing added sugars, solid fats, and sodium. Meal prepping helps avoid unhealthy choices when time is short.
Prioritize Whole Foods: Build meals around nutrient-dense whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide fiber and nutrients, promoting fullness and displacing empty-calorie options.
Make Smart Snacking a Habit: Choose healthy snacks like nuts, seeds, fruits, or vegetables with hummus instead of chips or candy.

Conclusion

Learning how to count empty calories is more about developing awareness and making informed decisions than precise numerical tracking. By regularly checking nutrition labels, identifying sources like added sugars and solid fats, and choosing nutrient-dense alternatives, you can significantly enhance your diet quality. Small, consistent changes can substantially reduce empty calorie intake, contributing to weight management, increased energy, and a lower risk of chronic diseases. The aim is not complete elimination, but ensuring that the majority of your daily calories provide genuine nutritional value for a healthier life.

Frequently Asked Questions

The most common sources of empty calories include sugary drinks like sodas and energy drinks, candies, baked goods (cakes, cookies), fast food (pizza, french fries), and alcohol.

To find empty calories, look at the 'Nutrition Facts' label for the 'Added Sugars' content and the 'Saturated Fat' and 'Trans Fat' lines. Additionally, check the ingredient list for terms like high-fructose corn syrup, sugar, butter, or shortening near the beginning.

Limiting empty calories can significantly aid weight management, but weight loss ultimately depends on your overall calorie balance (consuming fewer calories than you burn). By replacing empty-calorie foods with nutrient-dense ones, you are more likely to feel full on fewer calories, supporting weight loss goals.

Not all calories from fat and sugar are empty. The term applies mainly to added sugars and solid fats. Nutrients are also found in naturally occurring sugars (like in fruits and milk) and healthy fats (like those in avocados, nuts, and olive oil).

Empty-calorie foods are high in calories but low in nutritional value, lacking vitamins, minerals, fiber, and protein. Nutrient-dense foods offer a high amount of nutrients relative to their calorie count, such as vegetables, fruits, and whole grains.

Yes, enjoying treats with empty calories in moderation is perfectly fine. The key is to ensure they don't dominate your diet, and that the majority of your calories come from nutrient-dense, whole foods.

To control cravings, try drinking water, choosing healthy swaps like fruit or nuts, and practicing mindful eating to distinguish true hunger from emotional triggers. Planning meals can also prevent reliance on convenience foods.