What is a good example of an energy-dense food? And How to Eat Them Healthily

November 1, 2025 •

4 min read

According to one study, a diet that is lower in energy density is associated with lower body weight. This exploration will answer, what is a good example of an energy-dense food, and reveal the importance of distinguishing between healthy and unhealthy high-calorie choices for your diet.

Quick Summary

This article defines energy density and provides healthy examples of high-calorie foods, such as nuts, seeds, and cheese. It details their nutritional benefits and explains how to incorporate them into a balanced diet for effective weight management.

Key Points

Energy Density Defined: Energy density measures calories per gram, with fat being the most calorically dense macronutrient.
Healthy Examples: Nuts, seeds, and cheese are excellent examples of healthy, energy-dense foods rich in nutrients like healthy fats, protein, and vitamins.
Nuts and Seeds for Health: Despite being high in calories, nuts and seeds provide sustained energy and can aid in weight management due to their satiating fiber and protein content.
Balance is Key: For weight management, it is crucial to balance small portions of energy-dense foods with larger, low-energy-dense options like fruits and vegetables.
Avoid Empty Calories: Not all energy-dense foods are created equal; prioritize nutrient-rich options over unhealthy, calorie-dense processed snacks and sweets.
Applications Vary: The strategy for eating energy-dense foods differs based on goals; they can aid weight gain or be mindfully portioned for weight loss.

Understanding Energy Density

Energy density is a measure of the number of calories, or energy, in a specific amount of food, typically measured per gram (kcal/g). Foods are classified as high or low energy-dense based on their caloric concentration. The primary factors influencing a food's energy density are its fat, water, and fiber content. Fat is the most energy-dense macronutrient, providing about 9 calories per gram, while carbohydrates and protein provide around 4 calories per gram. Water and fiber, on the other hand, add weight and volume to a food without contributing any calories, which lowers its overall energy density.

Foods with a high water or fiber content, such as most fruits and vegetables, have a low energy density, meaning you can eat a large volume for a relatively low number of calories. Conversely, foods high in fat and low in water, such as many nuts and cheese, are high in energy density, meaning a small serving can provide a significant number of calories.

What is a good example of an energy-dense food?

When seeking healthy options, the best examples are those that combine a high-calorie count with a rich profile of beneficial nutrients, such as healthy fats, protein, and fiber.

Nuts and Seeds: A Nutrient-Dense Powerhouse

Nuts and seeds are arguably the most classic examples of healthy, energy-dense foods. A single ounce of mixed nuts can contain over 200 calories, packed with healthy fats, protein, fiber, and essential vitamins and minerals like magnesium, phosphorus, and vitamin E.

Almonds: A great source of vitamin E and fiber.
Walnuts: Rich in omega-3 fatty acids, beneficial for brain and heart health.
Cashews: Provide iron and magnesium.
Chia and Flaxseeds: Excellent sources of omega-3s and fiber.

The Role of Cheese in a Balanced Diet

Cheese is a dairy product known for its rich flavor and high energy density. An ounce of cheese can easily contain over 100 calories, with variations depending on the type. It is also a great source of protein, calcium, and vitamins A and B12. While many varieties are high in saturated fat and sodium, moderation and strategic pairing are key to enjoying cheese as part of a healthy diet.

Avocados: Healthy Fats and Fiber

While not as energy-dense as nuts, avocados are still a great example of a fruit rich in healthy fats, primarily monounsaturated fats. An average-sized avocado contains healthy fats, fiber, and a wide array of vitamins and minerals, including vitamin K, folate, and potassium. The combination of fiber and water makes avocados satiating, helping to control appetite and manage overall calorie intake.

Healthy vs. Unhealthy Energy-Dense Foods

It is crucial to distinguish between energy-dense foods that offer significant nutritional value and those that provide empty calories with little to no benefit.


Feature	Healthy Energy-Dense Foods	Unhealthy Energy-Dense Foods
Nutrient Profile	High in essential nutrients like fiber, protein, vitamins, and minerals.	High in added sugars, unhealthy fats, and sodium; low in vitamins and minerals.
Energy Source	Derived from healthy fats and complex carbohydrates, providing sustained energy.	Derived from refined carbs and added sugars, leading to rapid energy spikes and crashes.
Satiety Effect	High in fiber and protein, which promotes feelings of fullness.	Less filling, often leading to overconsumption and weight gain.
Health Impact	Supports heart health, weight management, and overall well-being.	Associated with increased risk of type 2 diabetes, obesity, and cardiovascular disease.
Examples	Nuts, seeds, nut butters, avocados, cheese, oily fish.	Pastries, candy, fried foods, sugary drinks, potato chips.

Incorporating Healthy Energy-Dense Foods into Your Diet

For those looking to gain weight or simply boost their nutritional intake, healthy energy-dense foods are an excellent tool. Athletes, for instance, often use nutrient-rich, calorie-dense foods like peanut butter to fuel their performance and recovery.

Tips for adding energy-dense foods:

Add nuts and seeds to oatmeal, yogurt, and salads.
Mix nut butters into smoothies or spread on whole-grain toast with fruit.
Use full-fat dairy like cheese or yogurt with meals and snacks.
Include oily fish, such as salmon, in your main meals for a boost of omega-3s and protein.
Use avocados in sandwiches, salads, or as a creamy base for dips.

For weight management, the focus shifts to mindful portion sizes and balancing high-energy-dense items with low-energy-dense foods. For example, adding a handful of nuts to a large salad instead of relying on a high-calorie dressing. A common strategy is to fill half your plate with low-energy-dense vegetables to increase satiety while controlling overall calorie intake.

Conclusion

In summary, what is a good example of an energy-dense food? is best answered by considering the nutritional quality alongside the calorie count. Foods like nuts, seeds, avocados, and cheese provide a wealth of nutrients despite their high energy density. The key to benefiting from these foods is mindful consumption—whether you are using them for healthy weight gain or managing your weight. By choosing nutrient-rich options over calorie-rich, nutrient-poor alternatives, you can enjoy these satisfying foods as a valuable part of a balanced diet. Combining them with high-fiber, high-water vegetables and whole grains is a powerful strategy for controlling hunger and supporting your health goals.

More resources

Mayo Clinic: Weight loss: Feel full on fewer calories: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318

Frequently Asked Questions

Yes, high-calorie foods, especially those rich in fat and low in water and fiber, are classified as energy-dense. However, the key distinction for health is whether they are nutrient-rich or just empty calories.

Yes, you can. The strategy involves focusing on nutrient-dense energy-dense foods, practicing portion control, and balancing them with low-energy-dense foods like vegetables to feel full on fewer calories.

Energy density is the calorie count per gram, while nutrient density refers to the amount of vitamins, minerals, and other beneficial nutrients a food provides relative to its calorie count.

For healthy weight gain, you can fortify your meals and snacks by adding energy-dense ingredients like nut butters to smoothies, cheese to potatoes, or nuts to cereals and yogurt.

Yes, nuts are considered very healthy. They are high in heart-healthy fats, protein, and fiber, and studies show that eating them regularly is associated with lower body weight and improved health markers.

Yes, cheese is a good source of protein, calcium, and vitamins. For instance, some types contain probiotics, and the high calcium content is good for bone health. However, moderation is important due to its saturated fat and sodium content.

The most effective way is to be mindful of portion sizes. Measure out servings of calorie-dense items and pair them with low-energy-dense, high-volume foods like leafy greens and other vegetables to increase satiety.