Understanding the Myth: Do Empty Calories Exist?

November 1, 2025 •

4 min read

According to MD Anderson Cancer Center, foods high in saturated fat and sugar are considered to have a lot of empty calories because they provide energy but few vital nutrients. But can calories truly be 'empty'? The response explores what nutritionists mean by 'empty calories exist' and how it impacts your health.

Quick Summary

This article explores the concept of empty calories, examining the nutritional science behind the term. It explains how foods rich in added sugars and solid fats can lack essential nutrients, affecting overall health and satiety.

Key Points

Nutrient vs. Energy: While all calories provide energy, the term 'empty calories' refers to foods that provide energy without substantial nutritional benefits like vitamins, minerals, or fiber.
Sources of Empty Calories: The primary sources are added sugars, solid fats, and alcohol, commonly found in sugary drinks, pastries, candies, and many fast and ultra-processed foods.
Health Risks: A diet high in empty calories is associated with increased risks of weight gain, obesity, type 2 diabetes, and other chronic health issues.
Food Quality Matters: Focusing on nutrient density—the amount of nutrients relative to calories—is more important than counting calories alone for achieving optimal health.
Make Mindful Swaps: Reducing empty calorie intake can be achieved through simple dietary swaps, such as replacing sugary drinks with water or choosing whole grains over refined ones.

The Science of Calories: More Than Just Energy

To understand if empty calories exist, it is necessary to first understand what a calorie is. A calorie is a unit of energy, a measure of the energy content of food. All calories, whether from a sugary soda or a lean chicken breast, provide the body with energy. However, the critical distinction lies in the nutrient density of the food from which those calories come. Nutrient-dense foods offer a significant amount of vitamins, minerals, protein, fiber, and healthy fats relative to their calorie count. In contrast, foods often labeled with 'empty calories' are calorie-dense but nutrient-poor.

Where the Term 'Empty Calories' Comes From

The phrase 'empty calories' is a nutritional shorthand, not a literal scientific term, used to describe foods and beverages that are primarily composed of added sugars and solid fats with little to no other beneficial nutrients. These items provide energy but don't contribute to the body's essential functions like tissue repair, muscle growth, or immune system support, which are dependent on vitamins, minerals, and proteins. The concept helps consumers make more informed decisions by highlighting the difference between a calorie that delivers nutritional value and one that does not.

Common Sources of Empty Calories

Many foods and drinks fit the description of containing empty calories, and they are ubiquitous in modern diets. The main culprits are typically highly processed items that have been stripped of their natural fiber and nutrients during manufacturing and then have sugars and fats added back in for flavor and texture.

Sugary Beverages: Sodas, sports drinks, and sweetened teas are often cited as prime examples. A single 12 oz can of soda can contain nearly 40 grams of added sugar, providing calories without any significant nutrients.
Desserts and Pastries: Items like cookies, cakes, doughnuts, and ice cream are typically loaded with added sugars and solid fats.
Junk Food and Fast Food: French fries, chips, and many fast-food meals are heavy in fats and sodium, contributing excess calories without much nutritional payoff.
Alcoholic Beverages: Beer, wine, and spirits are also considered sources of empty calories, as the body processes alcohol differently, and it contains significant calories without the nutritional benefits of food.

The Health Implications of a High-Empty-Calorie Diet

A diet rich in empty calories can have significant negative health consequences. It can lead to weight gain and obesity, as these foods don't promote a feeling of fullness, encouraging overconsumption. This, in turn, increases the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. The consistent intake of high-sugar foods can also lead to blood sugar spikes and crashes, affecting energy levels and mood. Furthermore, prioritizing empty-calorie foods often displaces more nutritious options, potentially leading to nutrient deficiencies despite a high overall calorie intake.

Nutrient-Dense vs. Empty-Calorie Foods

To make healthier choices, it's helpful to compare nutrient-dense and empty-calorie foods. This side-by-side comparison highlights why food quality matters more than just the calorie count, as researchers in a 2018 JAMA study demonstrated that a focus on whole foods, not just calories, drove weight loss.


Feature	Nutrient-Dense Foods	Empty-Calorie Foods
Nutritional Value	High in vitamins, minerals, fiber, and protein	Low in vitamins, minerals, fiber, and protein
Satiety	Promote a feeling of fullness, reducing overeating	Provide a quick energy boost followed by a crash
Health Impact	Supports overall health, aids in disease prevention	Linked to weight gain, obesity, and chronic disease risk
Examples	Fruits, vegetables, whole grains, lean protein	Sugary sodas, candy, pastries, processed snacks

Making Better Dietary Choices

Reducing the intake of empty calories doesn't mean you can never enjoy your favorite treats. It’s about balance and making smarter substitutions. For instance, swapping a sugary soda for unsweetened seltzer or water infused with fruit is a simple but effective change. Choosing whole-grain bread over white bread or opting for baked instead of fried foods can also significantly increase nutrient intake without sacrificing flavor. Reading nutrition labels to check for added sugars and solid fats is another powerful tool. For more insights into making mindful dietary choices, explore trusted resources like the National Institutes of Health.

Conclusion: The Final Verdict on Empty Calories

So, do empty calories exist? Yes, in the sense that some foods are undeniably "empty" of nutrients relative to their calorie load. While all calories provide energy, not all calories provide equal nutritional value. The term serves as a useful and practical guide for understanding food quality and making smarter dietary choices. By prioritizing nutrient-dense whole foods and limiting processed items high in added sugars and solid fats, individuals can support their health, maintain a healthy weight, and feel more energized. The takeaway is to focus on food quality over simple calorie counting, recognizing that the "empty" in empty calories refers to a lack of nutritional substance, not energy.

NIH

Frequently Asked Questions

The key difference is the nutritional value. An 'empty calorie' food primarily offers energy from sugar and fat with very few or no vitamins, minerals, or fiber, while a nutrient-dense food provides a significant amount of these essential nutrients.

No, not all processed foods contain empty calories. Some processed foods, like frozen vegetables or whole-grain pasta, can be part of a healthy diet. The key is to check labels for high amounts of added sugars and solid fats.

No, this is a common misconception. The term refers to the lack of nutritional value, not the absence of calories. The food still provides energy, which is why it's a concern for weight management.

Yes, empty-calorie foods can be enjoyed in moderation. The goal is to focus on a balanced diet where the majority of your calories come from nutrient-dense whole foods.

These foods often contain high amounts of sugar and fat but are low in fiber, which can lead to overeating because they don't promote a feeling of fullness. The excess calories are then stored as fat.

Yes, most alcoholic beverages are considered empty-calorie sources. They provide calories but lack essential nutrients, and the body processes alcohol differently than other macronutrients.

Check the nutrition labels and ingredient lists. Look for high amounts of added sugars, solid fats (like butter or shortening), and refined carbohydrates. A good practice is to focus on whole, unprocessed foods.