What are some examples of bad calories?

November 19, 2025 •

4 min read

According to the American Heart Association, the average American consumes an estimated 17 teaspoons (68 grams) of added sugar daily, far exceeding the recommended limit. This statistic highlights the prevalence of what are some examples of bad calories, which refer to energy-dense foods and beverages with minimal nutritional value. Understanding these 'empty calories' is key to making healthier dietary choices and avoiding negative health consequences like weight gain and chronic disease.

Quick Summary

This article defines bad calories as 'empty calories' from foods high in refined sugars, unhealthy fats, and processed carbohydrates, which offer energy but lack essential nutrients. It provides specific examples like soda, pastries, and fried foods, contrasts them with nutrient-dense foods, and explains the health risks associated with their overconsumption.

Key Points

Empty Calories Defined: "Bad calories" are a popular term for empty calories, which provide energy but lack essential nutrients like vitamins, minerals, and fiber.
Sources of Bad Calories: Common sources include foods high in refined sugars (soda, candy), unhealthy fats (fried foods, trans fats), and processed carbohydrates (white bread, pastries).
Nutrient-Density is Key: The key difference lies in nutrient-density; an avocado (good) and a sugary donut (bad) may have similar calorie counts, but the avocado provides far more health benefits.
Health Risks: Overconsumption of empty calories can lead to weight gain, inflammation, insulin spikes, and an increased risk for chronic diseases like type 2 diabetes and heart disease.
How to Identify: Reading nutrition labels for added sugars and hydrogenated oils is essential to spotting empty-calorie foods and making healthier swaps.
Making Better Choices: Prioritizing whole, unprocessed foods like fruits, vegetables, and whole grains ensures your calorie intake is paired with valuable nutrients.

Understanding the Concept of 'Bad' Calories

First, it's important to clarify that all calories are simply units of energy for the body. The term "bad calories" is a misnomer used to describe "empty calories"—those from foods and drinks that are high in energy but contain virtually no vitamins, minerals, fiber, or protein. Unlike nutrient-dense foods, empty calorie sources can lead to rapid blood sugar spikes, increased fat storage, and leave you feeling unsatisfied, potentially causing you to overeat.

Refined Grains: The Nutrient Stripped Carbohydrates

Refined grains are one of the most common sources of bad calories. During processing, whole grains are stripped of their fibrous bran and nutrient-rich germ, leaving only the starchy endosperm. This process removes vital nutrients and fiber, causing the body to digest them quickly. The result is a sharp rise in blood sugar and insulin levels, followed by a crash that can trigger more cravings.

Examples of foods containing refined grains include:

White bread and pasta: Made from white flour, these staples lack the fiber and nutrients of their whole-grain counterparts.
Sugary breakfast cereals: Many cereals, especially those marketed to children, contain significant amounts of added sugar alongside refined grains.
Baked goods: Cookies, cakes, and pastries are predominantly made with white flour and added sugars.
Pizza dough: The base of many commercial pizzas is made from refined flour, contributing empty calories.

Added Sugars and High-Fructose Corn Syrup

Perhaps the most notorious source of bad calories is added sugar and its close relative, high-fructose corn syrup (HFCS). Unlike naturally occurring sugars in fruit (which come packaged with fiber and vitamins), these sweeteners are added to foods and drinks during manufacturing to enhance flavor.

Examples of products loaded with added sugars:

Sugar-sweetened beverages: Sodas, fruit juices, and sports drinks are calorie-dense but nutritionally void. Your brain doesn't register liquid calories as well as solid food, making it easy to consume large amounts without feeling full.
Candy and desserts: These are classic examples of empty-calorie foods that provide a temporary energy boost with no real nutritional benefit.
Flavored yogurt: Many low-fat, flavored yogurts contain surprisingly high levels of added sugar to compensate for the fat content.
Condiments and sauces: Ketchup, barbecue sauce, and certain salad dressings can be stealthy sources of HFCS.

Unhealthy Saturated and Trans Fats

While some fats are crucial for health, unhealthy fats contribute a significant amount of empty calories. Trans fats are particularly problematic, often found in processed and deep-fried foods, and have been linked to an increased risk of heart disease. Saturated fats, though naturally present in many foods, can also be a source of empty calories when overconsumed.

Sources of unhealthy fats:

Deep-fried foods: French fries, fried chicken, and onion rings are soaked in oil, drastically increasing their calorie and unhealthy fat content.
Baked goods: Commercial pastries, cookies, and cakes often contain trans fats from hydrogenated oils.
Processed meats: Products like bacon, sausages, and hot dogs contain unhealthy fats and preservatives.
Packaged snacks: Many chips, crackers, and microwave popcorn varieties are high in salt and unhealthy fats.

Comparison Table: Empty vs. Nutrient-Dense Calories


Feature	Empty Calorie Foods	Nutrient-Dense Foods
Nutritional Value	Low to none (lacks vitamins, minerals, fiber)	High (rich in vitamins, minerals, fiber, protein)
Primary Sources	Added sugars, refined grains, unhealthy fats	Whole grains, vegetables, fruits, lean proteins
Impact on Satiety	Not very filling; may increase cravings	Promotes feelings of fullness and satisfaction
Blood Sugar Response	Causes rapid blood sugar spikes and crashes	Leads to a slower, more stable rise in blood sugar
Typical Digestion	Digested quickly by the body	Digested more slowly due to fiber content

The Risks of a Bad Calorie-Heavy Diet

Consuming too many empty calories can have significant negative health consequences. It displaces nutrient-rich foods from your diet, potentially leading to malnutrition despite an excess of total calories. A diet dominated by bad calories can increase the risk of obesity, type 2 diabetes, high blood pressure, and heart disease. The resulting insulin spikes and inflammation contribute to metabolic disorders over time, and excess energy is stored as fat.

Conclusion: Making Better Choices

The distinction between "good" and "bad" calories isn't about shaming food but rather about understanding nutritional value. While an occasional treat is fine, a diet heavy in empty calories from refined carbs, added sugars, and unhealthy fats can compromise your health. By prioritizing nutrient-dense alternatives like whole grains, lean proteins, fruits, and vegetables, you can fuel your body with sustainable energy and vital nutrients. Making mindful swaps, like choosing a handful of nuts over a candy bar or sparkling water over soda, can make a big difference in the long run. Focusing on the overall quality of your diet, rather than just the calorie count, is the most effective approach for achieving better health and weight management. For more on improving your daily food intake, consult nutritional guidelines from reputable sources like the American Heart Association.

Lists of bad calories and healthy swaps

Foods to limit or avoid:

Soda, sweetened tea, and energy drinks
Baked goods: cookies, cakes, and pastries
Deep-fried items: french fries, fried chicken
Processed snacks: chips and crackers
Processed meats: bacon, sausage, deli meats
White bread, white rice, and refined pasta
Sugary breakfast cereals
Ice cream and candy bars
Condiments high in added sugar, like some ketchup and sauces

Healthy swaps to consider:

Swap soda for unsweetened tea or fruit-infused water
Swap white bread for 100% whole-wheat bread
Swap sugary cereal for oatmeal with fresh fruit
Swap processed snacks for mixed nuts or seeds
Swap baked goods for an apple with peanut butter
Swap fried chicken for baked or grilled chicken
Swap deli meats for eggs, tuna, or lean grilled meats
Swap ice cream for frozen fruit or a yogurt parfait
Swap sugary condiments for low-sugar alternatives or spices

Frequently Asked Questions

Empty calories provide energy (calories) from solid fats and/or added sugars with little to no nutritional value, such as vitamins, minerals, or fiber. Good calories, conversely, come from nutrient-dense foods like fruits, vegetables, and whole grains, which supply energy alongside beneficial nutrients.

No, not all carbohydrates are bad. Complex carbohydrates found in whole grains, fruits, and vegetables are an essential energy source, providing fiber and nutrients. It is refined or simple carbohydrates, stripped of fiber and nutrients, that are considered empty-calorie sources and are best consumed in moderation.

Some fruit juices can be a source of bad calories, especially those with added sugars or a low fiber content. Whole fruits are generally a healthier choice, as they contain fiber that slows digestion and provides a more sustained energy release.

To identify added sugars, read the ingredient list on food labels. Common names for added sugars include high-fructose corn syrup, sucrose, brown sugar, corn syrup, dextrose, and maple syrup. Added sugars are listed separately on newer Nutrition Facts labels.

No, they are different, though both are often considered unhealthy in excess. Trans fats are created through hydrogenation and are the worst fats for heart health. Saturated fats occur naturally in many animal products and tropical oils.

Healthy calorie sources include vegetables, fruits, whole grains (brown rice, quinoa), lean proteins (fish, chicken), legumes (beans, lentils), and healthy fats (avocado, nuts, seeds).

Not necessarily. Avoiding bad calories is about moderation and balance, not complete elimination. Enjoying treats on occasion is fine, but it's important to make nutrient-dense foods the foundation of your diet to ensure overall health.