Unpacking the Myth: Is There No Such Thing as Empty Calories?

October 30, 2025 •

4 min read

According to a 2012 study, adult males in the U.S. consume an average of 923 empty calories per day, suggesting the term is widely used to describe certain foods. Yet, many nutrition experts argue there is no such thing as empty calories, urging a shift in focus toward the more nuanced concept of nutrient density instead.

Quick Summary

The term "empty calories" is a popular but oversimplified concept, as all calories provide energy. The better focus for a healthy diet is nutrient density, which measures a food's vitamin and mineral content relative to its calories.

Key Points

Term Origin: The phrase 'empty calories' emerged in the mid-1900s to describe foods with few nutrients but high caloric content.
Scientific Inaccuracy: Scientifically, all calories provide energy. The term is an oversimplification, as even foods considered 'empty' contain macronutrients like fat or carbs.
Nutrient Density is Key: Focusing on nutrient density—a food's nutrient count relative to its calories—is a more accurate and helpful approach to healthy eating.
Moderation over Elimination: Low-nutrient-density foods aren't always 'bad.' Their role depends on context, with moderation being more important than outright avoidance.
Better Choices: Prioritizing whole, unprocessed foods and reducing high-sugar drinks and snacks are practical ways to improve overall nutrient density.
Context Matters: Some high-sugar foods can be useful for specific needs, such as a quick energy boost for athletes.
Beyond Calories: Healthy eating involves more than just counting calories; it's about optimizing nutrient intake for energy, repair, and overall well-being.

What are "empty calories"?

Historically, the term "empty calories" has been used to describe foods and beverages that provide energy but offer little to no nutritional value, such as vitamins, minerals, fiber, or protein. These are typically foods high in added sugars and solid fats. The idea was to caution people against consuming excessive energy that wouldn't support the body's other vital functions. Common examples often cited include soda, candy, cookies, and processed snacks.

The U.S. Department of Agriculture (USDA) even included a definition of empty calories in its MyPlate program at one point, describing them as calories from solid fats and added sugars. This led to a widespread public understanding that some calories are inherently "bad" or "useless". The entry has since been removed, highlighting the evolving perspective within the nutrition community.

The scientific argument against the term

From a strictly scientific standpoint, the idea of an "empty calorie" is considered an oxymoron. A calorie is a unit of energy, and all calories, regardless of their source, provide the body with energy to function. Whether those calories come from a leafy green or a sugary soda, they are used by the body for immediate energy, stored as glycogen, or stored as fat. The critical difference is what else the food brings to the table, or rather, what it doesn't.

Foods with lower nutrient density are still made of macronutrients (carbohydrates, protein, and fat), which all serve a purpose. For example, a sports drink, which many consider an empty calorie source, is composed of sugars that provide quick energy, a valuable asset for an athlete during a workout. Similarly, processed meats, while high in saturated fat and often considered an empty calorie source, still provide protein necessary for muscle repair. Therefore, labeling these calories as "empty" oversimplifies the complex and varied roles of different foods in the body.

The better framework: Nutrient density

A more constructive and widely accepted concept is that of nutrient density, which evaluates the amount of nutrients (vitamins, minerals, fiber, etc.) a food provides relative to its calorie count. A food with high nutrient density packs a powerful nutritional punch for its caloric load, while a food with low nutrient density is rich in calories but poor in other beneficial components.

Focusing on nutrient density provides a clearer, more holistic approach to healthy eating. Instead of demonizing certain foods as "empty," it encourages making more informed choices that maximize nutritional benefits. A diet high in nutrient-dense foods is linked with better overall health outcomes and greater satiety, which can naturally lead to consuming fewer calories overall.

How to embrace nutrient density

To shift your mindset from avoiding "empty calories" to prioritizing nutrient-dense foods, consider these tips:

Rethink your drink: Sugary sodas and fruit drinks are major sources of calories with little nutritional benefit. Opt for water, unsweetened tea, or sparkling water instead.
Embrace whole foods: A diet centered on vegetables, fruits, whole grains, and lean proteins will naturally be more nutrient-dense.
Prep your snacks: Instead of reaching for processed snacks, prepare nutritious alternatives like nuts, seeds, or a piece of fruit.
Cook more at home: Home-cooked meals allow you to control the amount of added sugars, solid fats, and sodium, ensuring a higher nutrient density.

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


Feature	Nutrient-Dense Foods	Calorie-Dense Foods (often called 'Empty Calories')
Definition	High in nutrients (vitamins, minerals, fiber) relative to calories.	High in calories, often from added sugars and solid fats, with low levels of nutrients.
Satiety	Promote a feeling of fullness and satisfaction for longer periods.	Can leave you feeling hungrier sooner, potentially leading to overconsumption.
Health Impact	Associated with overall health benefits and lower risk of chronic diseases.	Linked to weight gain, inflammation, and increased risk of conditions like diabetes and heart disease when consumed in excess.
Processing Level	Typically whole, unprocessed foods like fruits, vegetables, and whole grains.	Often highly processed foods like packaged snacks, candy, and fast food.
Examples	Broccoli, salmon, eggs, kale, beans, apples.	Soda, candy, cakes, french fries, chips.

The nuanced view: When lower nutrient density can be useful

It is important to recognize that not all low-nutrient-density foods are inherently "bad." In certain situations, they can serve a useful purpose. For example, athletes performing high-intensity workouts may need a quick source of energy that is easy to digest, like a sports gel or drink. The lack of fiber and other nutrients in these products allows for rapid absorption and a quick energy boost, making them strategically valuable. Likewise, small indulgences like a piece of cake can contribute to a person's mental well-being and overall enjoyment of food, which is also a crucial aspect of health. The key lies in moderation and balance, not outright elimination.

Conclusion: Moving beyond the label

The debate over "Is there no such thing as empty calories?" reveals a crucial shift in modern nutrition philosophy. While the term was created with good intentions, its oversimplification often leads to a restrictive and potentially harmful "good vs. bad food" mindset. Instead, adopting the more sophisticated and constructive concept of nutrient density provides a clearer path toward making healthier choices.

By focusing on filling your diet with a variety of nutrient-rich foods, you can ensure your body receives the vitamins, minerals, and other components it needs to thrive. This approach allows for nuance, acknowledging that all food has a role to play, whether for fuel, enjoyment, or overall wellness, while guiding you toward a more beneficial overall eating pattern.

For more detailed information on maximizing your nutrient intake, consider exploring reputable health resources, such as the American Heart Association's guide to eating nutrient-dense foods.

Frequently Asked Questions

From a purely scientific perspective, yes. A calorie is a unit of energy, and all calories provide energy for the body to function. The term 'empty calories' is a nutritional concept to describe foods high in calories but low in nutrients, which is better understood as 'low nutrient density'.

Nutrient density is a more precise concept that measures the amount of beneficial nutrients, like vitamins and minerals, a food contains relative to its calorie count. The 'empty calorie' label is simply a binary designation for foods with little nutritional value, lacking nuance.

Foods traditionally labeled as 'empty calories' include sodas, candy, cookies, cakes, pastries, chips, and foods with a high content of added sugars and solid fats.

Most processed foods are stripped of nutrients and contain added sugars and fats, making them low in nutrient density. However, some processed foods, such as certain fortified cereals or canned beans, can still contribute beneficial nutrients to a diet.

No, a balanced diet is key. While you should prioritize nutrient-dense foods, occasional enjoyment of low-nutrient-density foods is acceptable. It's about moderation and balance rather than total elimination, unless a health professional advises otherwise.

Natural sugars found in honey or maple syrup are chemically similar to added sugars, providing energy with minimal micronutrients. While they are not inherently 'bad' because they are natural, it's still best to consume them in moderation.

You can make more nutrient-dense choices by focusing on whole foods like fruits, vegetables, and whole grains, cooking meals at home more often, and swapping sugary drinks for water or unsweetened alternatives.