Which of the following foods is both energy and nutrient-dense: Quizlet? The Answer Explained

December 16, 2025 •

3 min read

A common imbalance in the American diet is that it's often energy-rich but nutrient-poor. Understanding the difference between energy-dense and nutrient-dense foods is essential for making healthier choices. This article will explain the difference and give the correct answer to the Quizlet question, offering a closer look at the best foods.

Quick Summary

This article discusses the difference between energy-dense and nutrient-dense foods, providing the answer to a common Quizlet question. It explains why foods like peanut butter are correctly identified as both and provides additional examples for informed eating.

Key Points

Energy vs. Nutrient Density: Energy density focuses on calorie count per serving, while nutrient density emphasizes vitamins and minerals relative to calories.
The Quizlet Answer: In the quiz question, peanut butter is correct because it has both healthy fats and nutrients.
Examples of Balanced Foods: Avocados, nuts, seeds, fatty fish, and full-fat dairy are also energy and nutrient-dense.
Empty Calories: Not all high-calorie foods are beneficial; junk food like chips are energy-dense but nutrient-poor.
Importance of Variety: A healthy diet incorporates a variety of foods, balancing high-nutrient options with energy-dense choices.
Strategic Choices: Dietary needs should inform food choices, with an emphasis on overall nutrient density.

Understanding Energy and Nutrient Density

To determine which foods are both energy and nutrient-dense, each term must be defined. Energy density refers to the number of calories in a given amount of food. Foods high in fat and sugar tend to be very energy-dense. Nutrient density measures the amount of vitamins, minerals, and other healthy compounds relative to the food's calorie count. A food can be one without being the other, but the healthiest choices often strike a balance.

For example, potato chips are high in energy density but offer few nutrients, providing 'empty calories'. In contrast, spinach is extremely nutrient-dense, packed with vitamins, but very low in calories, meaning it is not energy-dense. The ideal food for sustained energy and overall health offers a high concentration of both, providing calories with a rich nutrient profile.

The Quizlet Answer: Peanut Butter

In the Quizlet question "Which of the following foods is both energy and nutrient-dense?" with options such as raw apples, whole-grain bread, and peanut butter, peanut butter is the correct answer. This is because peanut butter contains a significant amount of healthy fats and protein, which contributes to its high caloric content, making it energy-dense. A single serving provides essential vitamins and minerals, such as vitamin E, magnesium, and potassium, confirming its nutrient-dense status. The healthy fats and proteins also provide sustained energy and help promote feelings of fullness.

Other Foods That Are Both Energy and Nutrient-Dense

Besides peanut butter, several other food categories offer a combination of energy and nutritional value. These options are ideal for maximizing dietary efficiency, whether for athletic performance, weight gain, or general wellness.

Nuts and Seeds: Foods like almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and fiber. They provide a concentrated source of energy along with crucial micronutrients.
Avocados: Avocados are high in heart-healthy monounsaturated fats, fiber, and essential vitamins and minerals like magnesium, potassium, and vitamin E.
Fatty Fish: Salmon, sardines, and mackerel are packed with omega-3 fatty acids, which are both energy-rich and vital for brain and heart health. They are also excellent sources of protein and vitamins.
Whole Eggs: A whole egg is a nutritional powerhouse. The yolk contains almost all the vitamins and minerals, while the egg white provides high-quality protein, making it an ideal balanced food.
Full-Fat Dairy: Full-fat cheese and yogurt can be energy and nutrient-dense, providing protein, calcium, and vitamin K2, especially when consumed in moderation.

Choosing Balanced Foods for Optimal Health

Focusing on nutrient density is more important for long-term health than calorie counting. Choosing foods that offer a blend of both ensures the body receives essential nutrients while also providing sufficient energy for daily activities. This is particularly important for active individuals, older adults, and those trying to manage weight. Swapping refined grains for nuts provides a similar energy boost with a superior nutritional profile.

Comparison of Food Density Types


Food Item	Energy Density	Nutrient Density	Key Macronutrients
Peanut Butter	High	High	Healthy Fats, Protein
Raw Apple Slices	Low	High	Fiber, Vitamins C
Candy Bar	High	Low	Sugar, Saturated Fat
Avocado	High	High	Monounsaturated Fats, Fiber
Spinach	Low	Very High	Vitamins A, C, K, Iron
Fatty Fish	High	High	Omega-3s, Protein, Vitamin B12
French Fries	High	Low	Refined Carbs, Unhealthy Fats

The Importance of Variety and Context

A healthy diet is built on variety, combining different food groups to meet all nutritional needs. The Quizlet question highlights one example, but a truly healthy approach involves understanding the principles behind the answer. Someone seeking weight loss may focus on nutrient-dense but lower-energy foods like vegetables and fruits. Conversely, an athlete needing extra calories can strategically incorporate energy and nutrient-dense options like avocados and nuts. The key is to see food not just as calories but as fuel and building blocks for the body.

For more detailed nutritional guidelines and resources, explore information from organizations like the U.S. Department of Health and Human Services (HHS). For example, the National Cancer Institute provides useful definitions of nutrient-dense food.

Conclusion

Understanding the distinction between energy density and nutrient density is important. Peanut butter is a prime example of a food that combines both qualities, providing a rich source of calories and essential nutrients. Incorporating a variety of foods that fit this profile, such as nuts, seeds, avocados, and fatty fish, is a smart strategy for a balanced diet. By making informed choices, the body can be nourished with the fuel needed for optimal health and performance.

Frequently Asked Questions

Peanut butter is energy-dense because of its high fat content, which contains more calories per gram than protein or carbohydrates.

A food is nutrient-dense if it contains a high level of vitamins, minerals, and other health-promoting compounds relative to its calorie content.

No, not all high-calorie foods are unhealthy. Junk foods offer 'empty calories,' but nutrient-dense foods like nuts and avocados also have high calories with benefits.

A raw apple is a low-energy, high-nutrient food, packed with fiber and vitamins but low in calories. Peanut butter, due to its fat and protein, is a high-energy, high-nutrient food.

Add nuts and seeds to salads or oatmeal, use avocados in sandwiches or smoothies, and add fatty fish like salmon to meals. Choosing full-fat dairy over low-fat can also be a strategic choice.

It depends on individual goals. For weight management, focusing on low-energy, high-nutrient foods can help feel full with fewer calories. For athletic performance, adding high-energy, high-nutrient foods is beneficial.

Some processed foods might be fortified, but they are often high in added sugars, saturated fats, and sodium, making them energy-dense but low in nutritional value. Prioritize whole foods.