What is an example of dense food?

October 31, 2025 •

4 min read

According to the National Cancer Institute, nutrient-dense foods are high in nutrients relative to their calorie content, while energy-dense foods are high in calories with fewer nutrients. A prime example of dense food, in the best sense, is a handful of almonds, which packs healthy fats, protein, and minerals into a small, satisfying package.

Quick Summary

This article explains the difference between nutrient-dense and energy-dense foods, providing specific examples for each. It highlights the importance of choosing nutrient-dense options for better health and weight management, detailing how to incorporate these into your diet with practical tips and comparisons.

Key Points

Nutrient vs. Energy Density: Nutrient-dense foods are rich in vitamins, minerals, and other benefits relative to their calories, while energy-dense foods are high in calories with fewer nutrients.
Nutrient-Dense Examples: Excellent examples include leafy greens, fatty fish like salmon, eggs, legumes, and berries.
Energy-Dense Examples: These include processed snacks like chips and candy, sugary drinks, fried foods, and many baked goods.
Making Healthy Swaps: Replace energy-dense items (e.g., chips) with nutrient-dense alternatives (e.g., nuts or veggies with hummus) to improve diet quality.
Reading Labels: Check nutritional information to compare products; whole-grain bread, for example, is more nutrient-dense than white bread for a similar calorie count.
Not All Calorie-Dense is Bad: Some foods, like nuts and avocados, are both energy and nutrient-dense, providing essential healthy fats.

Understanding Food Density: Nutrient vs. Energy

When discussing food density, it is crucial to distinguish between two key concepts: nutrient density and energy density. Understanding this difference is the first step toward making informed and healthy food choices. Nutrient density refers to the amount of vitamins, minerals, fiber, and other beneficial nutrients a food contains relative to its calorie count. In contrast, energy density is simply the measure of how many calories a food provides per gram or serving.

Examples of Nutrient-Dense Foods

Nutrient-dense foods are the cornerstone of a healthy diet because they provide a high concentration of essential nutrients without an excess of calories. This allows you to meet your body's needs for vitamins and minerals while keeping overall calorie intake in check.

Leafy Greens: Spinach and kale are excellent examples, brimming with vitamins A, C, and K, as well as iron and calcium. They offer a huge nutritional return for very few calories.
Fatty Fish: Salmon is rich in omega-3 fatty acids, protein, and vitamin D, supporting heart and brain health.
Eggs: Often called a nutritional powerhouse, eggs contain high-quality protein and a wide range of vitamins and minerals.
Legumes: Beans, lentils, and chickpeas are loaded with fiber, plant-based protein, and essential minerals like folate and magnesium.
Berries: Blueberries and strawberries are packed with antioxidants, fiber, and vitamins.

Examples of Energy-Dense Foods

Energy-dense foods contain a high number of calories in a small amount of food, often due to high amounts of added sugar and fat. Many of these foods offer little nutritional value and are often referred to as 'empty calories'.

Highly Processed Snacks: Chips, cookies, and candy are classic examples, providing many calories but very few vitamins or minerals.
Sugary Drinks: Soda and energy drinks are a major source of empty calories, offering a lot of energy with no nutritional benefit.
Fried Foods: French fries and fried chicken tend to be high in calories and unhealthy fats.
Certain Baked Goods: Doughnuts and pastries are high in both sugar and fat, contributing to high energy density.

Making Healthier Food Choices with Density in Mind

Making smarter choices often involves simple swaps. Instead of grabbing an energy-dense snack, opt for a nutrient-dense alternative. For example, trade potato chips for a handful of nuts or vegetable sticks with hummus. The goal is to maximize the nutrients you get from each calorie consumed.

How to Increase Nutrient Density

Start with Whole Foods: Prioritize unprocessed foods like fresh fruits, vegetables, whole grains, and lean proteins.
Read Labels: Compare the Nutrition Facts labels of similar products. For instance, compare whole-grain bread to white bread to see the difference in fiber, magnesium, and other nutrients for a similar calorie count.
Add Variety: A diverse range of colorful fruits and vegetables, along with different protein sources like fish and legumes, ensures a wide spectrum of nutrients.
Cook at Home: Preparing meals at home gives you control over the ingredients, allowing you to limit added sugars, unhealthy fats, and sodium.

The Role of Healthy Fats

Not all energy-dense foods are bad. Foods like nuts, seeds, and avocados are both energy-dense and nutrient-dense, providing healthy fats crucial for various bodily functions. The difference lies in the type of energy. The energy from a handful of almonds comes with protein, fiber, and healthy fats, whereas the energy from a candy bar is mostly sugar with no added nutritional value.

Comparison: Nutrient-Dense vs. Energy-Dense

This table summarizes the key differences between the two types of food density, helping you to make more deliberate food selections.


Feature	Nutrient-Dense Foods	Energy-Dense Foods
Nutrient Content	High in vitamins, minerals, fiber, and protein.	Low in essential nutrients; often called 'empty calories'.
Calorie Count	Lower calories per serving.	Higher calories per serving.
Satiety	Generally more filling due to high fiber and protein.	Less satiating, leading to overconsumption.
Examples	Leafy greens, fish, whole grains, nuts, legumes.	Chips, soda, fried foods, processed snacks, fast food.
Health Impact	Supports overall health, weight management, and disease prevention.	Associated with weight gain and increased risk of chronic diseases.

Conclusion

Making nutrient-dense choices is a simple yet powerful strategy for improving your overall health. By focusing on whole, unprocessed foods like leafy greens, lean proteins, nuts, and whole grains, you can provide your body with the maximum nutritional benefit for the calories you consume. While energy-dense foods have their place, especially for those needing to gain weight or fuel intense activity, prioritizing nutrient density is the key for most people seeking better health, balanced weight, and sustained energy. The next time you're faced with a food choice, ask yourself: is this nutrient-dense or just energy-dense? Your body will thank you for making the wiser choice.

For more detailed information on making nutritionally sound dietary choices, visit Harvard Health's resource on creating balanced, healthy meals.

Frequently Asked Questions

A nutrient-dense food contains a high amount of nutrients like vitamins, minerals, and fiber relative to its calorie count. An energy-dense food provides a large number of calories in a small volume, often lacking in nutritional benefits.

Yes, an avocado is an example of a food that is both nutrient-dense and energy-dense. It contains a high concentration of healthy monounsaturated fats, vitamins, and minerals, making it calorie-rich but highly nutritious.

Yes, nuts are a classic example of a food that is both calorie-dense and nutrient-dense. A small handful contains a significant number of calories but also provides protein, fiber, healthy fats, and vitamins.

Examples of energy-dense foods that offer little nutritional value and should be limited include chips, sugary drinks, cookies, and fried foods.

You can make small swaps, such as replacing white bread with whole-grain, snacking on nuts instead of chips, and adding extra vegetables to your meals. Incorporating more fruits, vegetables, lean proteins, and whole grains is key.

Generally, highly processed foods are not nutrient-dense. Processing often strips foods of their natural nutrients and adds high levels of fat, sugar, and sodium, which increases their energy density while decreasing their nutritional value.

Yes, nutrient-dense foods can aid in weight management because they are often more filling and satisfying due to their high fiber and protein content, helping you feel full on fewer calories.