What has empty calories? The surprising truth about nutrient-poor foods

December 11, 2025 •

3 min read

According to research from 2012, male adults consumed an average of 923 empty calories per day, while females averaged 624. Empty calories are found in foods and beverages that offer little to no nutritional value, providing energy without the essential vitamins, minerals, and fiber your body needs to thrive. Recognizing these common culprits is the first step toward making healthier dietary choices and avoiding the associated health issues like weight gain and nutrient deficiencies.

Quick Summary

This article defines empty calories as those lacking nutrients and explores common sources like sugary drinks, fast food, and processed snacks. It explains the negative health impacts, compares them to nutrient-dense alternatives, and offers practical strategies for reducing their intake.

Key Points

Definition: Empty calories come from foods and drinks high in solid fats and/or added sugars with little nutritional value.
Sources: Common sources include soda, candy, processed snacks, fast food, and baked goods.
Health Risks: High intake can lead to weight gain, nutrient deficiencies, blood sugar spikes, and an increased risk of chronic diseases like diabetes and heart disease.
Comparison: Nutrient-dense foods, like fruits and vegetables, provide more vitamins, minerals, and fiber, promoting satiety and stable energy.
Strategies: Reduce empty calorie consumption by prioritizing whole foods, reading labels, and choosing healthier beverage and snack alternatives.

Understanding the Concept of Empty Calories

Empty calories refer to foods and drinks that provide calories primarily from added sugars and solid fats, but with minimal to no vitamins, minerals, fiber, or other beneficial nutrients. These items offer energy but fail to contribute to your overall nutritional needs. Unlike whole foods, which deliver a robust package of nutrients, empty-calorie items are essentially "calorie-dense but nutrient-poor". This disparity is a key reason for their association with weight gain and other health problems.

The Health Impact of Consuming Empty Calories

Consuming a diet high in empty calories can have significant negative effects on your health, extending beyond just weight gain. One major issue is the rapid spike and subsequent crash in blood sugar levels caused by simple sugars. This can lead to cravings, overeating, and, over time, an increased risk of chronic diseases like type 2 diabetes and heart disease. Furthermore, filling up on nutrient-deficient foods can lead to deficiencies in essential vitamins and minerals, which can impact immune function, energy levels, and overall bodily processes.

Common Examples of Empty Calories

Empty calories can hide in many places, some more obvious than others. Being aware of these sources can help you make more mindful decisions about your diet.

Common sources include:

Sugar-sweetened beverages: Sodas, fruit drinks, sports drinks, and sweetened teas are often packed with added sugars and offer no nutritional benefit.
Baked goods and desserts: Cakes, cookies, pastries, and donuts are typically high in both added sugars and solid fats.
Fast food and fried foods: Items like french fries, fried chicken, and pizza are high in solid fats and often contain refined carbohydrates.
Processed snacks: Potato chips, crackers, and candy offer little more than calories, added fat, and sodium.
Certain alcoholic drinks: Beer and mixed drinks, especially those made with sugary mixers, can contribute a significant amount of empty calories.
Full-fat dairy: While some dairy products contain nutrients, versions like full-fat ice cream are high in solid fats and added sugars.

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

To illustrate the difference, here is a comparison of typical empty-calorie choices and their healthier, nutrient-dense alternatives.


Feature	Empty-Calorie Foods	Nutrient-Dense Foods
Nutritional Profile	Low in vitamins, minerals, and fiber.	Rich in vitamins, minerals, and fiber.
Energy Source	Primarily from added sugars and solid fats.	From complex carbohydrates, lean proteins, and healthy fats.
Satiety (Feeling of Fullness)	Low, often leads to overeating and cravings.	High, promotes a feeling of fullness for longer.
Impact on Blood Sugar	Causes rapid spikes and crashes.	Provides a more stable and sustained energy release.
Common Examples	Soda, candy, chips, pastries.	Vegetables, fruits, whole grains, lean meats.

How to Reduce Your Intake of Empty Calories

Making small, sustainable changes can significantly reduce your empty calorie consumption. Here are some actionable tips:

Prioritize whole foods: Base your meals around fresh fruits, vegetables, whole grains, and lean proteins instead of processed items.
Rethink your drinks: Replace sugar-sweetened beverages with water, unsweetened tea, or sparkling water with a splash of fruit juice.
Meal prep for success: Planning and preparing your meals in advance can prevent relying on convenient but nutrient-poor fast food and takeout options.
Read food labels carefully: Check for added sugars and solid fats, and choose products with lower amounts.
Opt for baked or grilled: When dining out or preparing meals, choose baked or grilled options over fried foods.
Snack smarter: Replace chips and candy with healthier alternatives like fruits, nuts, seeds, or a small portion of dark chocolate.

Conclusion: Making Every Calorie Count

Understanding what has empty calories and why they should be limited is crucial for maintaining good health. By shifting your focus from calorie-dense foods to nutrient-dense ones, you can fuel your body more effectively, feel more satisfied, and reduce your risk of chronic diseases. The goal isn't necessarily to eliminate all indulgences but to make informed, mindful choices that support long-term wellness. Small changes, like swapping soda for water or a bag of chips for an apple, can add up to a significant positive impact on your health over time. For more information on making healthy dietary choices, consult resources like the Mayo Clinic's guidance on feeling full on fewer calories.

Frequently Asked Questions

The main difference is nutritional value. Empty calories provide energy (calories) but lack essential nutrients like vitamins, minerals, and fiber, while 'good' calories from whole foods deliver a rich supply of nutrients along with energy.

Fresh, 100% fruit juice contains some nutrients, but it is a concentrated source of sugar and lacks the fiber of whole fruit. Many commercial fruit drinks have added sugars and should be considered a source of empty calories.

Moderation is key. An occasional treat is fine, but the bulk of your diet should consist of nutrient-dense foods. The issue arises when empty-calorie foods consistently displace nutritious options.

Foods high in added sugar and fat can cause blood sugar levels to spike and then crash, which can trigger cravings for more sugary or high-fat foods. They also lack fiber, which promotes a feeling of fullness.

No, not all processed foods are empty calories. However, many ultra-processed foods are, especially those with high amounts of added sugar and solid fat. Reading food labels is essential to check for nutritional content.

Focus on replacing, not just removing. Swap a sugary drink for a naturally flavored water, or replace a high-sugar dessert with a piece of fruit. Incorporating more filling, nutrient-rich foods will also help you feel more satisfied.

Since empty-calorie foods are often calorie-dense and don't promote a feeling of fullness, it's easy to consume an excess of calories. When energy intake exceeds what your body uses, the surplus is stored as fat, leading to weight gain over time.