The Crucial Difference Between Empty Calories and Calories

October 10, 2025 •

4 min read

According to the CDC, added sugars account for an average of 16% of total daily calories for both boys and girls, often coming from sources providing empty calories. But what is the difference between empty calories and calories, and why does this distinction matter so much for your health?

Quick Summary

Calories are the units of energy from food, while empty calories provide energy with little to no nutritional value. This distinction is vital for understanding food quality and making healthier dietary choices. Understanding nutrient density can help you manage weight and improve overall health.

Key Points

All Calories are Energy: A calorie is a unit of energy, and your body needs them to function, but not all sources provide equal nutritional value.
Empty Calories Lack Nutrients: Empty calories come from solid fats and added sugars that offer energy but little to no vitamins, minerals, protein, or fiber.
Nutrient Density is Key: Prioritizing nutrient-dense foods, which offer many nutrients per calorie, is more important for health than just focusing on total calorie count.
Empty Calories Cause Health Problems: Consuming excess empty calories can lead to weight gain, nutrient deficiencies, and a higher risk of chronic diseases.
Healthy Swaps Exist: Replacing sugary drinks with water and processed snacks with whole foods are effective ways to reduce empty calorie intake.
Fuel vs. Nourishment: Think of calories from nutrient-dense foods as nourishing fuel, while empty calories provide fleeting energy without nutritional support.

Understanding the Basics: What are Calories?

At its core, a calorie is simply a unit of energy measurement. Your body needs this energy to perform all its functions, from breathing and blood circulation to strenuous physical activity. The calories we consume come from three main macronutrients: carbohydrates, proteins, and fats.

Carbohydrates: Provide 4 calories per gram and are the body's primary fuel source.
Proteins: Also provide 4 calories per gram and are essential for building and repairing tissues.
Fats: Offer 9 calories per gram and are important for absorbing vitamins and maintaining cell health.

All foods and beverages, with the exception of water and artificial sweeteners, contain calories. The key is understanding that not all calories are created equal. This is where the concept of empty calories comes into play, highlighting that the quality of your calories is just as important as the quantity.

The Problem with Empty Calories

Empty calories are calories that come from foods and drinks that offer little to no essential nutrients, such as vitamins, minerals, protein, or fiber. Instead, they are high in solid fats and/or added sugars. While they do provide energy, they fail to provide the nourishment your body needs to function optimally. Consuming too many empty calories can lead to several health issues, including weight gain, nutrient deficiencies, and an increased risk of chronic diseases like diabetes and heart disease.

Empty Calories vs. Calories: A Detailed Comparison

To truly grasp the difference, let's compare the characteristics of nutrient-dense foods (which provide "good" calories) with those containing mostly empty calories.


Feature	Nutrient-Dense Foods (Good Calories)	Empty-Calorie Foods
Nutritional Value	High in essential vitamins, minerals, protein, and fiber.	Low or void of essential nutrients.
Satiety (Fullness)	Fiber and protein promote a feeling of fullness, which helps prevent overeating.	Offers little to no fiber or protein, leaving you feeling less satisfied and potentially hungrier.
Energy Release	Provides a sustained, steady release of energy due to complex carbohydrates and fiber.	Causes rapid blood sugar spikes followed by a crash, leading to fatigue.
Common Sources	Fruits, vegetables, whole grains, lean meats, legumes, nuts, and seeds.	Soda, candy, fast food, baked goods, sugary drinks, and processed snacks.
Health Impact	Supports overall health, aids in weight management, and provides fuel for all bodily functions.	Contributes to weight gain, nutrient deficiencies, and increases the risk of chronic illnesses.

How to Spot Empty Calories

Empty calories often lurk in foods you might not suspect. Learning to read food labels is crucial for identifying these hidden sources.

Check the ingredients list: Be wary of items with added sugars (like high-fructose corn syrup, sucrose, dextrose) and solid fats (like butter, shortening, and animal fats) listed at the top.
Look for high nutrient content: A food that is low in calories but high in vitamins, minerals, and fiber offers more nutritional value.
Consider the processing: Highly processed foods are often the biggest culprits for containing high amounts of added sugars and unhealthy fats.

Making Better Choices: Prioritizing Nutrient-Dense Foods

Instead of fixating on a food's total calorie count, a healthier approach is to prioritize its nutrient density. A food that is nutrient-dense provides a large number of nutrients relative to its calories.

Here are some tips for making healthier swaps:

Swap sugary drinks for water: Choose water, unsweetened tea, or sparkling water with a squeeze of lemon over sugary sodas, fruit juices, and energy drinks.
Opt for whole foods over processed snacks: Replace cookies, chips, and pastries with fruits, nuts, or Greek yogurt.
Focus on whole grains: Choose brown rice, quinoa, and whole-wheat bread instead of their refined white counterparts.
Incorporate more vegetables: Add vegetables to every meal. They are high in fiber and nutrients while being relatively low in calories.

Conclusion: Fueling Your Body the Right Way

Understanding the difference between empty calories and calories is fundamental to making informed dietary choices. While all calories provide energy, the quality of that energy source determines its impact on your health. By prioritizing nutrient-dense, whole foods, you can ensure your body is receiving the essential vitamins and minerals it needs to thrive, rather than just empty fuel. A balanced approach means enjoying treats in moderation while building a foundation of healthy, nourishing foods. As the saying goes, 'you get what you pay for'—and in nutrition, choosing higher-quality, nutrient-rich calories offers the best return on your investment in your health. To explore more about making healthy food choices, you can consult resources like the Dietary Guidelines for Americans.

Lists for Clarity

Examples of foods with empty calories:

Sugary soft drinks and fruit-flavored drinks
Cakes, cookies, and pastries
Salty snacks like chips and pretzels
Candies and chocolate bars
Alcoholic beverages

Examples of foods with nutrient-dense calories:

Fresh fruits and vegetables
Whole grains, such as quinoa, brown rice, and oats
Lean proteins, like chicken breast, fish, and legumes
Healthy fats from nuts, seeds, and avocados
Dairy products like Greek yogurt

Frequently Asked Questions

A calorie is a unit of energy found in food and beverages. Your body uses calories to fuel its various functions and daily activities.

Empty calories are calories derived from solid fats and/or added sugars that provide energy but offer little to no nutritional benefits, such as vitamins or minerals.

Empty calories can contribute to weight gain and nutrient deficiencies because they are low in fiber and protein, leaving you unsatisfied and potentially causing overeating. They also offer no benefits for long-term health.

You can spot empty calories by reading the food label. Look for added sugars, high-fructose corn syrup, and solid fats (like butter or shortening) high up on the ingredients list.

No. While simple carbohydrates (sugars) can be empty calories, complex carbohydrates found in whole grains, fruits, and vegetables are nutrient-dense and provide sustained energy.

Common examples include sugary drinks, candy, cookies, cakes, fast food, and highly processed snacks that are high in added sugars and fats.

You can reduce empty calories by choosing whole foods over processed options, drinking water instead of sugary beverages, and prioritizing nutrient-dense foods like fruits, vegetables, and lean protein.