Yes, Do Empty Calories Still Provide Energy? Here's Why They Harm Your Health

October 31, 2025 •

4 min read

A calorie is a scientific measure of energy, and because of this fundamental fact, the question remains: do empty calories still provide energy? The short answer is yes, they do, but their impact on your body is far from beneficial, offering little beyond a fleeting boost that can harm your health in the long run.

Quick Summary

Empty calories from foods with solid fats and added sugars do provide energy, but they lack essential nutrients. This can lead to short energy bursts, subsequent crashes, weight gain, and poor overall health by crowding out nutrient-dense alternatives.

Key Points

Energy Provided: Empty calories still supply energy because a calorie is a measure of energy, but they offer little to no nutritional value.
Nutrient Deficiency: Consuming a diet rich in empty calories can lead to a lack of essential vitamins, minerals, protein, and fiber.
Energy Roller Coaster: Empty calorie foods, especially those high in sugar, cause rapid blood sugar spikes followed by a crash, leading to fatigue and more cravings.
Weight Gain: Excess energy from empty calories that is not burned through activity is stored as fat, contributing to weight gain.
Long-Term Risks: A consistently high intake of empty calories is associated with an increased risk of chronic diseases like type 2 diabetes and heart disease.
Prioritize Nutrient Density: For sustained energy and overall health, focus on nutrient-dense foods that offer vitamins, minerals, and fiber alongside their calories.

The Simple Answer: Yes, Empty Calories Provide Energy

At the most basic level, a calorie is a unit of energy, and all food that contains calories will provide some level of energy when consumed. The term "empty calories" is a misnomer in the sense that they are not truly empty of energy. Instead, it refers to foods and beverages that are high in calories but contain minimal to no essential nutrients like vitamins, minerals, protein, or fiber. This lack of nutritional value is why they are so detrimental to a healthy diet.

For example, a can of soda provides a significant number of calories, primarily from added sugar. This sugar is converted into glucose, which your body uses for energy. However, this quick energy source comes with no vitamins, minerals, or fiber to support your body's other functions. Your body processes this simple sugar rapidly, leading to a quick surge in blood sugar and a corresponding energy spike. But what goes up must come down, and this is where the real problem begins.

The Downside: Why Nutrient Density Matters

While an empty calorie technically provides energy, it is not balanced nutrition. The body needs a variety of nutrients to function correctly, from building muscle and repairing tissue to supporting the immune system. Nutrient-dense foods, such as fruits, vegetables, and whole grains, contain vitamins, minerals, and fiber alongside their calories, providing a more sustainable and beneficial energy source.

The Problem with Short-Lived Energy

One of the most immediate effects of consuming empty calories is the blood sugar roller coaster. The rapid spike and subsequent crash of blood sugar levels can leave you feeling fatigued, irritable, and even hungrier than before. This can lead to a vicious cycle of craving more high-sugar, high-fat foods for another quick energy fix, perpetuating an unhealthy eating pattern. The excess, unused energy from these foods is readily stored as fat in the body, contributing to weight gain.

Long-Term Health Risks

Consistently filling your diet with empty calories can have significant long-term health consequences. By displacing nutrient-dense foods, you risk nutrient deficiencies that can affect nearly every system in your body. A diet high in empty calories, particularly from added sugars and solid fats, has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and obesity.

How to Identify Empty Calories in Your Diet

Identifying empty calorie foods is crucial for making healthier choices. A simple way is to read nutrition labels and look for items high in added sugars and solid fats with little to no fiber, vitamins, or minerals.

Common examples of empty calorie foods include:

Sugary drinks: Soda, energy drinks, and sweetened fruit juices.
Baked goods: Cakes, cookies, and pastries.
Sweets: Candies and other confections.
Snack foods: Potato chips and many processed snacks.
Alcohol: Many alcoholic beverages contain calories but lack nutrients.

Nutrient-Dense vs. Empty-Calorie Foods: A Comparison


Food Type	Empty Calorie Example	Nutrient-Dense Alternative	Key Differences
Beverage	Soda (e.g., cola)	Water with a squeeze of lemon	Soda offers calories from added sugar; water hydrates without calories and a sugar crash.
Snack	Potato Chips	A handful of almonds	Chips provide calories from solid fats; almonds offer protein, fiber, and healthy fats.
Dessert	Chocolate Cake	A bowl of fresh berries	Cake is high in added sugar and fat; berries contain fiber, vitamins, and antioxidants.
Breakfast	Sugary Cereal	Oatmeal with fresh fruit	Cereal offers a sugar rush; oatmeal provides sustained energy from complex carbs and fiber.

Practical Steps for Limiting Empty Calories

Making small, consistent changes can significantly reduce your intake of empty calories.

Swap Sugary Drinks: Replace soda, sweetened teas, and fruit juices with water, unsweetened tea, or sparkling water with a splash of fruit juice.
Choose Whole Foods: Opt for whole fruits instead of fruit snacks or candy. Whole fruits offer fiber and other nutrients that slow sugar absorption.
Mindful Snacking: Replace processed snacks like chips and crackers with nutrient-dense options such as nuts, seeds, or fresh vegetables with hummus.
Read Labels: Learn to identify added sugars and solid fats on nutrition labels. Ingredients are listed by weight, so be wary of added sugars near the top of the list.
Limit Indulgences: Remember that moderation is key. An occasional treat is fine, but it shouldn't be a daily habit. According to the MD Anderson Cancer Center, it's important to be mindful of how often you consume these items.

Conclusion: Beyond Just Calories

To answer the question, "do empty calories still provide energy?" the answer is definitively yes. However, the more crucial question is what kind of energy they provide and at what cost. Empty calories offer a short, unbalanced burst of energy that can be detrimental to your health, leading to weight gain, nutrient deficiencies, and an increased risk of chronic disease. Prioritizing nutrient-dense foods over those high in added sugars and solid fats is the key to maintaining sustained energy and overall well-being. Focusing on a balanced, whole-foods diet ensures your body receives not just energy, but all the essential building blocks it needs to thrive.

For more insight into why it's important to cut empty calories, you can visit the MD Anderson Cancer Center for their perspective.

Frequently Asked Questions

The primary difference is the nutritional value. All calories provide energy, but 'regular' calories often come from nutrient-dense foods that also supply essential vitamins, minerals, and fiber. Empty calories lack these additional nutrients.

Empty calories, especially from simple sugars, are digested very quickly. This causes a rapid spike in blood sugar, which is then followed by a steep drop, leading to the feeling of an energy crash or fatigue.

Yes, in moderation. Occasional consumption of empty calorie foods is unlikely to cause significant harm. The key is balance; most of your diet should consist of nutrient-dense foods to ensure you get the vitamins and minerals your body needs.

When you consume more calories than your body uses for energy, the excess is stored as fat. Since empty calorie foods often contain a high number of calories with little to no satiety-promoting nutrients like fiber or protein, they can lead to overconsumption and easily contribute to weight gain.

No. While simple carbohydrates and added sugars contribute to empty calories, complex carbohydrates found in whole grains, fruits, and vegetables are accompanied by fiber and other nutrients, making them nutrient-dense rather than 'empty'.

Common examples include sugary beverages like soda, energy drinks, candy, cakes, cookies, and processed snack foods like chips and pastries. These are typically high in added sugars and solid fats.

You can reduce your intake by swapping sugary drinks for water, choosing whole fruits instead of juice, and opting for nutrient-dense snacks like nuts or vegetables. Learning to read nutrition labels is also a key strategy.