What is Low Nutrient Food? A Guide to Nutrient Density

November 1, 2025 •

4 min read

According to the World Health Organization, malnutrition includes deficiencies and imbalances in a person's nutrient intake, and this imbalance can result from consuming too many energy-dense, low-nutrient foods. This makes it critical to understand what is low nutrient food and how to avoid it for better health.

Quick Summary

Low nutrient food provides a high number of calories but few essential nutrients like vitamins, minerals, and fiber. This is different from nutrient-dense foods which offer a high ratio of nutrients to calories. Frequently consuming these 'empty calories' can lead to weight gain, nutritional deficiencies, and an increased risk of chronic diseases.

Key Points

Empty Calories: Low nutrient foods provide calories, but very few, if any, essential vitamins, minerals, and fiber.
Nutrient Density: These foods have a low nutrient density, meaning they offer little nutrition relative to their calorie count.
High in Unhealthy Components: Low nutrient foods are often high in added sugars, unhealthy fats, and sodium, which can contribute to health issues.
Associated Health Risks: Regular consumption is linked to weight gain, nutritional deficiencies, and an increased risk of chronic diseases like diabetes and heart disease.
Read the Label: The Nutrition Facts label is a key tool for identifying low nutrient foods, especially the % Daily Value (%DV) for nutrients.
Choose Whole Foods: Prioritizing whole, minimally processed foods is the best way to avoid low nutrient options and ensure a balanced, healthy diet.

Understanding Low Nutrient Food

At its core, low nutrient food—often referred to as 'empty calories'—is food that offers energy in the form of calories but provides little to no essential nutritional value. These foods are typically high in added sugars, unhealthy fats, and sodium, and are often heavily processed. While they might satisfy a craving or provide a quick energy boost, they fail to supply the body with the vitamins, minerals, and fiber needed for proper function and long-term health.

For example, a can of soda is a classic example of a low nutrient food. It contains a significant amount of sugar and calories but offers no beneficial nutrients. In contrast, a cup of fresh broccoli contains a much smaller number of calories but is packed with vitamins A, C, and K, as well as fiber. The concept of nutrient density helps illustrate this difference, referring to the ratio of nutrients to calories a food contains.

How to Identify Low Nutrient Foods

Recognizing low nutrient foods can help you make healthier dietary choices. Here are some key indicators to look for:

High Processing: Many low nutrient foods are processed heavily, stripping them of their natural fiber, vitamins, and minerals. Think of white bread versus whole-grain bread; the refining process removes much of the beneficial nutritional content.
Added Sugars: Foods and beverages with high levels of added sugars are almost always low in nutrients. Sugary drinks, candies, and many baked goods fall into this category.
Unhealthy Fats: Items with high amounts of saturated and trans fats, such as fast food and fried snacks, are typically nutrient-poor.
Label Analysis: The Nutrition Facts label is a powerful tool. The FDA's guidance states that 5% Daily Value (%DV) or less of a nutrient per serving is considered low. Look for foods with low %DV for beneficial nutrients like fiber, vitamins, and minerals. Conversely, high %DV for saturated fat, sodium, and added sugars is a red flag.
Ingredient List: Ingredients are listed by quantity, from most to least. If sugar, white flour, or processed oils are at the top of the list, the food is likely low in nutrients.

Health Consequences of a Low Nutrient Diet

Regularly consuming low nutrient foods can have significant, long-term negative effects on your health. These are some of the key health risks:

Nutrient Deficiencies: Relying on empty calories can lead to deficiencies in essential vitamins and minerals, which are crucial for the body's processes. This can manifest as fatigue, a weakened immune system, and problems with skin, hair, and bones.
Weight Gain and Obesity: Because low nutrient foods often contain a high number of calories without providing satiety (the feeling of being full), it's easy to overconsume them. This excess calorie intake, combined with a lack of nutritional benefits, contributes to weight gain and obesity.
Increased Risk of Chronic Diseases: A diet high in low nutrient foods is linked to a higher risk of diet-related noncommunicable diseases, including type 2 diabetes, heart disease, and some types of cancer. The high levels of sugar, sodium, and unhealthy fats are major contributing factors.
Metabolic Issues: The body's metabolism can be negatively impacted by a diet of empty calories. Excess sugar and refined carbohydrates can lead to insulin resistance and chronic inflammation.
Poor Mental Health: Nutritional deficiencies can affect mood, energy levels, and cognitive function. Fatigue, irritability, and even depression are associated with a diet lacking sufficient nutrients.

Low Nutrient Foods vs. Nutrient-Dense Foods


Feature	Low Nutrient Foods	Nutrient-Dense Foods
Nutrient-to-Calorie Ratio	Low ratio (high calories, low nutrients)	High ratio (high nutrients, moderate/low calories)
Common Examples	Candy, soda, chips, fast food, processed baked goods, white bread	Fruits, vegetables, whole grains, lean meats, nuts, seeds, legumes
Primary Ingredients	Added sugars, refined grains, unhealthy fats, and sodium	Vitamins, minerals, fiber, protein, and complex carbohydrates
Processing Level	Often heavily processed	Often minimally processed or whole foods
Health Impact	Associated with weight gain, deficiencies, chronic disease	Promotes overall health, provides essential fuel
Satiety	Low satiety, can lead to overeating	High satiety due to fiber and protein content

Making Healthier Dietary Choices

To shift away from a low nutrient food diet, focus on incorporating more nutrient-dense options into your meals. This doesn't mean you can never enjoy a treat, but rather that your primary focus should be on building a strong nutritional foundation.

Here are some practical tips to get started:

Prioritize Whole Foods: Build your meals around whole foods such as vegetables, fruits, whole grains, and lean proteins. These are naturally packed with nutrients your body needs.
Swap Processed for Whole: Instead of white bread, choose whole-grain bread. Replace sugary breakfast cereals with oatmeal topped with berries and nuts.
Read Labels Carefully: Always check the Nutrition Facts label for added sugars, sodium, and saturated fats. Opt for foods that are low in these and high in beneficial nutrients.
Cook at Home More Often: Preparing your own meals gives you control over the ingredients and portion sizes, allowing you to minimize processed components and unhealthy additives. For authoritative information on healthy eating patterns, visit the Dietary Guidelines for Americans.
Hydrate with Water: Replace sodas, energy drinks, and sugary juices with water. Many people get a significant portion of their empty calories from beverages.

Conclusion

Understanding what is low nutrient food is the first step toward building a healthier, more sustainable diet. By recognizing these foods and the empty calories they provide, you can make more informed choices that support your overall health and well-being. Focusing on nutrient-dense, whole foods helps ensure your body receives the essential vitamins, minerals, and other components it needs to thrive, reducing the risk of nutritional deficiencies and chronic diseases. The goal is to maximize the nutritional 'bang for your buck' with every meal, turning your diet into a foundation for a healthier life.

Frequently Asked Questions

Calorie-dense foods contain a high number of calories relative to their weight. While some calorie-dense foods like nuts can be nutrient-dense, low nutrient foods are typically high in calories from unhealthy fats and sugars, and are low in beneficial nutrients.

Yes, it is possible to be overweight or obese and still be malnourished. This happens when a diet is high in calories but low in essential vitamins and minerals. The body receives excess energy but is deficient in the nutrients needed for proper function.

Common examples include sugary drinks, candy, chips, processed baked goods, fast food, and white bread. These items provide calories without significant nutritional benefits.

On the Nutrition Facts label, a food is considered low in a specific nutrient if it has 5% or less of the Daily Value (%DV) per serving. Check for low percentages of vitamins, minerals, and fiber, and high percentages of saturated fat, sodium, and added sugars.

Consuming low nutrient foods regularly can lead to weight gain, nutritional deficiencies, a weakened immune system, and an increased risk of developing chronic diseases such as heart disease, diabetes, and certain cancers.

No, not all processed foods are low in nutrients. Some processed foods, like frozen vegetables or fortified whole-grain cereals, can be nutrient-dense. The key is to check labels and choose minimally processed options with low added sugars and fats.

You can increase your nutrient density by prioritizing whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Focus on cooking at home more often and choosing water over sugary drinks.