What foods have the lowest energy density?

December 31, 2025 •

4 min read

Scientific research shows that consuming a diet rich in low-energy-dense foods can reduce overall calorie intake without compromising feelings of fullness. Understanding what foods have the lowest energy density is a key strategy for effective weight management and sustained healthy eating.

Quick Summary

A guide to low energy density foods for calorie control and satiety. It covers which fruits, vegetables, and lean proteins are lowest in calories per gram, aiding in feeling full and managing weight effectively.

Key Points

High water and fiber content: The lowest energy density foods, such as fruits and vegetables, are naturally high in water and fiber, which adds volume and weight without adding many calories.
Feel fuller on fewer calories: Eating low-energy-dense foods allows you to consume larger, more satisfying portions, helping to control appetite and manage weight effectively.
Includes fruits, vegetables, and lean proteins: Top examples include leafy greens, berries, melons, asparagus, and lean fish or poultry.
Avoids high-fat and processed foods: Foods high in fat, sugar, and processed ingredients generally have a high energy density and should be limited.
Simple dietary swaps: Easy ways to apply this principle include adding more vegetables to mixed dishes, starting meals with a salad or soup, and choosing whole fruits over dried ones.
Long-term sustainable weight management: This approach focuses on satisfying fullness rather than restriction, making it a more viable strategy for lasting weight control compared to simple calorie counting.

Understanding the Concept of Energy Density

Energy density is a measure of the number of calories (energy) in a given amount of food (typically per gram). Foods with low energy density provide fewer calories for the same volume or weight of food, primarily due to their high water and fiber content. Conversely, high-energy-dense foods are packed with more calories per gram, often due to high fat or sugar content and less water. By focusing on low-energy-dense options, you can consume more food, feel fuller, and reduce your overall calorie intake without feeling deprived.

The Top Low Energy Density Foods

Fruits

Berries: Strawberries, blueberries, and raspberries are high in water and fiber, making them excellent low-energy-dense snacks.
Melons: Watermelon and cantaloupe are composed of over 90% water, offering significant volume with minimal calories.
Citrus Fruits: Oranges and grapefruits are juicy and high in fiber, contributing to a feeling of fullness.
Apples and Pears: These fruits are high in water and fiber, and eating them whole is more satiating than drinking their juice.

Vegetables

Leafy Greens: Spinach, lettuce, and kale are among the lowest in energy density due to their high water content.
Broccoli and Cauliflower: These cruciferous vegetables are low in calories and high in fiber, perfect for filling out meals.
Asparagus: Made mostly of water, asparagus is a very low-calorie vegetable that provides good volume.
Tomatoes: At just 18-25 calories per medium tomato, this fruit (often used as a vegetable) is extremely low in energy density.
Zucchini and Cucumbers: Both are comprised of a very high percentage of water, making them great choices for adding bulk to dishes.

Lean Proteins and Legumes

Fish: Lean fish like cod, tuna (in water), and tilapia are high in protein but low in fat, significantly lowering their energy density.
Poultry: Skinless chicken breast and turkey are lean protein sources that promote satiety.
Legumes: Beans, lentils, and peas are packed with fiber and protein, which contribute to a lower energy density and increased fullness.

Whole Grains and Soups

Oatmeal: Cooked oatmeal absorbs a large amount of water, swelling in volume to make you feel full.
Broth-Based Soups: Starting a meal with a broth-based vegetable soup is a proven method for increasing satiety with very few calories.

Why Lowering Energy Density Works for Weight Control

The principle of lowering energy density is rooted in the body's physiological response to fullness. Research indicates that the feeling of satiety is more dependent on the volume of food consumed than on its calorie content. By eating larger portions of foods that are naturally high in water and fiber, you trigger the feeling of fullness while consuming fewer overall calories. This approach is more sustainable than severely restricting portion sizes, which can lead to hunger and dissatisfaction.

Low Energy Density vs. High Energy Density Foods: A Comparison


Food Category	Low Energy Density Examples	High Energy Density Examples	Reason for Density Difference
Fruits	Grapes, watermelon, berries	Raisins, dried fruits	Water content is removed, concentrating sugar and calories.
Vegetables	Broccoli, salad greens, peppers	Potatoes fried in oil, french fries	Frying adds high-fat oil, drastically increasing calories per gram.
Carbohydrates	Cooked oatmeal, brown rice	Crackers, cookies, sugary cereals	Processed grains lack water and fiber, while high sugar and fat add calories.
Protein	Lean fish, skinless chicken breast	Processed sausage, fatty cuts of meat	High-fat protein sources contain more calories per gram than lean alternatives.
Dairy	Low-fat or fat-free yogurt, cottage cheese	Full-fat cheese, heavy cream	Fat is removed from low-fat versions, decreasing overall caloric load.

Incorporating Low Energy Density Foods into Your Diet

Start with a Salad or Soup: Begin your lunch or dinner with a large, low-calorie salad or a bowl of broth-based soup to promote satiety before the main course.
Swap Smartly: Use vegetables like zucchini noodles or cauliflower rice as low-calorie substitutes for higher-energy-dense ingredients like pasta or rice.
Bulk Up Meals: Add extra vegetables to your stews, casseroles, and pasta sauces. Shredded zucchini, diced mushrooms, or extra spinach can add volume and nutrients with minimal calories.
Prioritize Whole Foods: Opt for whole, fresh fruits and vegetables over dried or processed versions. A cup of grapes is far more filling than a quarter-cup of raisins for the same calories.
Stay Hydrated: While beverages don't provide the same feeling of fullness as solid food, drinking plenty of water throughout the day can also contribute to satiety and is essential for health.

Conclusion

Making informed food choices based on energy density is a powerful, non-restrictive approach to managing weight and improving diet quality. By prioritizing high-water and high-fiber foods like fresh fruits, vegetables, and lean proteins, you can eat satisfying portions while consuming fewer calories. This strategy addresses the psychological need for volume and variety, making healthy eating a more enjoyable and sustainable lifestyle. Transitioning to a diet that incorporates more low-energy-dense foods can lead to long-term success without the constant feeling of hunger or deprivation often associated with traditional dieting methods.

Learn more about incorporating these strategies into a comprehensive dietary plan at the British Nutrition Foundation.

Frequently Asked Questions

Energy density is the number of calories a food contains relative to its weight. Foods with low energy density have fewer calories per gram, typically because they are high in water and fiber, while high-energy-dense foods have more calories per gram.

They are beneficial because they allow you to eat more food for fewer calories, which promotes feelings of fullness and satisfaction without a high caloric cost. This helps people manage their weight without feeling deprived or hungry.

Yes, but they should be consumed in moderation and with attention to portion sizes. Combining them with low-energy-dense foods, like adding a large salad to a small piece of pizza, is a good strategy.

Most whole, fresh fruits are low in energy density. However, dried fruits have a high energy density because their water content is removed, concentrating the sugar and calories. Fruit juice is also more energy-dense than whole fruit.

A plain baked or boiled potato is relatively low in energy density. However, when prepared with added fats, such as in french fries or potato chips, their energy density becomes very high.

Water has zero calories but contributes to the weight and volume of food. This effectively 'dilutes' the calories in a food, lowering its overall energy density.

Yes, fiber provides bulk and takes longer to digest, contributing to a feeling of fullness. This makes high-fiber foods, like whole grains and legumes, lower in energy density than their refined counterparts.