What type of calorie provides little to no nutrients?

January 13, 2026 •

2 min read

According to a 2012 study, adult men consume an average of 923 empty calories per day, while women consume around 624. Understanding empty calories is important for health.

Quick Summary

Empty calories come from solid fats, added sugars, and alcohol, providing energy without essential vitamins, minerals, protein, or fiber. They are calorie-dense but nutrient-poor.

Key Points

Definition of Empty Calories: Empty calories are high in energy but low in essential nutrients like vitamins, minerals, protein, and fiber.
Primary Sources: Added sugars, solid fats, and alcohol are the main contributors of empty calories in a diet.
Health Risks: High empty calorie intake is linked to weight gain, nutritional deficiencies, blood sugar spikes, and an increased risk of chronic diseases.
Nutrient-Dense Alternatives: Prioritize whole foods like fruits, vegetables, whole grains, and lean proteins, which offer more nutrients per calorie.
Smart Swaps: Small changes, such as replacing sugary drinks with water or choosing whole fruits over desserts, can significantly reduce your empty calorie consumption.

The Definition of Empty Calories

Empty calories mainly come from added sugars and solid fats, adding calories without significant vitamins, minerals, fiber, or protein. These lack essential nutrients for growth and wellness. Excess empty calories can lead to weight gain and chronic health problems.

Common Sources of Empty Calories

Many processed foods and beverages contain empty calories. Key sources include:

Sugary Drinks: Soda and fruit drinks offer sugar without fiber or nutrients.
Baked Goods and Desserts: Cakes, cookies, and pastries are high in added sugars and solid fats.
Fried and Fast Foods: Items like French fries and pizza often contain solid fats and empty calories.
Candy and Sweets: Confections are primarily sugar, a classic source.
Processed Snacks: Chips and packaged snacks can be high in unhealthy fats.
Alcoholic Beverages: Alcohol provides empty calories, and mixed drinks add sugar.
Condiments: Ketchup and sugary syrups add hidden sugars.

Empty Calories vs. Nutrient-Dense Foods

Nutrient-dense foods provide many nutrients per calorie, unlike empty-calorie foods.


Feature	Empty-Calorie Foods	Nutrient-Dense Foods
Nutritional Value	Low to none	High
Primary Components	Added sugars, solid fats, alcohol	Whole grains, lean proteins, fruits, vegetables
Satiety	Low	High
Health Impact	Negative	Positive
Examples	Soda, candy, fast food	Berries, leafy greens, nuts

Health Impacts of Empty Calories

Consuming too many empty calories can cause health issues like weight gain, nutritional deficiencies, blood sugar problems, and increased risk of heart disease.

Strategies to Reduce Empty Calorie Intake

Reducing empty calories improves health. Ways to do this include:

Rethink Your Drink: Choose water over sugary drinks.
Read Labels: Look for added sugars and solid fats.
Choose Whole Foods: Focus on unprocessed foods like fruits and vegetables.
Make Healthy Swaps: Replace unhealthy options with healthier ones.
Cook at Home: Control ingredients by preparing meals yourself.
Plan Ahead: Meal planning helps avoid less healthy choices.

Conclusion

Understanding empty calories is vital for a healthy diet. By choosing nutrient-dense foods and making smart swaps, you can reduce added sugars and solid fats, leading to better health. For more detailed information on making these swaps, consider visiting {Link: Healthline https://www.healthline.com/health/food-nutrition/empty-calories}.

Frequently Asked Questions

An empty calorie is a calorie that comes from foods or drinks that provide energy but offer little to no nutritional value, such as vitamins, minerals, or fiber.

Common foods high in empty calories include soda, sugary fruit juices, baked goods (like cakes and cookies), candy, fast food, processed snacks like potato chips, and alcohol.

Empty calories are bad because they displace nutrient-dense foods, potentially leading to nutritional deficiencies. They can also contribute to weight gain, blood sugar fluctuations, and increase the risk of chronic illnesses.

No. Empty calories primarily come from added sugars and solid fats (like saturated and trans fats). Naturally occurring sugars in fruit and healthy fats in nuts, seeds, and avocados are nutrient-dense.

You can reduce your intake by swapping sugary drinks for water, reading nutrition labels for added sugars, choosing whole foods over processed snacks, and cooking more meals at home.

Empty calories provide little satiety because they lack fiber and protein. This can lead to increased cravings and overeating, making it easier to consume more calories than your body needs.

In moderation, an occasional treat with empty calories is generally fine within a balanced diet. The key is to ensure the majority of your calorie intake comes from nutrient-dense foods to meet your body's nutritional needs.