What are empty calories?
At its core, the concept of a food that "doesn't have nutrients" is best understood as a food with "empty calories." Empty calories are a term for energy (calories) derived from solid fats and/or added sugars, which offer little to no nutritional value in terms of vitamins, minerals, or other beneficial compounds. These are different from nutrient-dense foods, which provide a high amount of nutrients relative to their caloric content. While it is rare for any whole, unprocessed food to be completely devoid of all nutrients, ultra-processed items and isolated ingredients can come very close.
The usual suspects: Common empty-calorie foods
Several food and beverage categories are notorious for being sources of empty calories:
- Sugary Drinks: Soda, sweetened tea, fruit punch, and energy drinks are prime examples. They contain massive amounts of added sugar and offer virtually no vitamins or minerals.
- Candy and Confections: Hard candies, gummies, chocolate bars, and other sweets are essentially just sugar, corn syrup, or a combination of sugar and fat with very little nutritional benefit.
- Baked Goods: This category includes cookies, cakes, doughnuts, and pastries. These are made with refined grains, large amounts of added sugar, and often unhealthy trans fats, making them dense in calories but poor in nutrients.
- Fried and Fast Foods: French fries, onion rings, and other deep-fried items are loaded with unhealthy fats and sodium, packing in high calories with minimal nutritional upside.
- Ultra-Processed Snacks: Chips, cheese puffs, and many microwave popcorn varieties contain unhealthy oils, refined carbohydrates, and additives, leaving them nutritionally bankrupt.
- Alcoholic Beverages: Beer, wine, and spirits contain calories but are not a significant source of nutrients. Sugary mixers only add to the empty calorie load.
Comparison: Empty calories vs. Nutrient-dense alternatives
The following table illustrates the stark difference between empty-calorie foods and their healthier, nutrient-dense counterparts. It is about choosing foods that give you more than just energy.
| Food Type | Nutrient Contribution |
|---|---|
| Soda (Empty) | Primarily added sugars; no essential vitamins, minerals, or fiber. |
| Water (Essential Nutrient) | Hydration; often contains minerals like calcium and magnesium. |
| Candy Bar (Empty) | High in added sugar and unhealthy fats; very few vitamins or minerals. |
| Apple (Nutrient-Dense) | Fiber, Vitamin C, antioxidants, and trace minerals. |
| White Bread (Refined Carbs) | Primarily simple carbohydrates; most fiber and nutrients stripped during processing. |
| Whole-Grain Bread (Nutrient-Dense) | Fiber, B vitamins, magnesium, and other minerals. |
| Potato Chips (Empty) | Saturated fats, salt, and refined carbohydrates; lacks fiber and micronutrients. |
| Roasted Nuts (Nutrient-Dense) | Healthy fats, protein, fiber, and an array of vitamins and minerals. |
The crucial difference: Low nutrients vs. no nutrients
While most people associate empty calories with junk food, it is important to distinguish between foods that are genuinely nutrient-poor and those that are simply less nutrient-dense than other options. Some vegetables, like iceberg lettuce, cucumbers, or celery, are often cited as having low nutritional value. However, they still contain water, fiber, and trace amounts of vitamins and minerals, which is more than can be said for a spoonful of pure white sugar. Artificial sweeteners are a specific case, as they are non-nutritive additives designed to provide sweetness without calories, fat, or beneficial nutrients.
It is also worth noting that water is a critically important essential nutrient that contains no calories but is vital for human life. Similarly, dietary fiber (roughage) is a component of food that passes through the digestive system without being absorbed for energy, but it plays a crucial role in digestive health. Neither should be considered "food without nutrients" in the negative sense of empty calories.
The health impact of a nutrient-poor diet
Consuming a diet primarily composed of empty calories can have significant negative health consequences. It displaces nutrient-rich foods, leading to deficiencies in essential vitamins and minerals. The high sugar content can cause blood sugar spikes and crashes, while the abundance of unhealthy fats is detrimental to cardiovascular health. Over time, this can lead to weight gain, obesity, type 2 diabetes, and an increased risk of heart disease. Making informed choices and prioritizing nutrient-dense foods is crucial for long-term health and well-being. For more insights on healthier dietary choices, explore resources like Harvard Health's guide to healthy eating.
Conclusion
Ultimately, the concept of food that "doesn't have nutrients" is most applicable to ultra-processed, high-sugar, high-fat items that provide energy but offer no beneficial nutritional return. These "empty calorie" foods should be consumed in moderation or avoided altogether. By distinguishing between these items and truly nutrient-dense foods, you can make smarter dietary choices that support your overall health and prevent the long-term risks associated with a poor diet.
