Which Type of Food Does Not Contain More Energy?

December 27, 2025 •

3 min read

According to the British Nutrition Foundation, foods that contain a high amount of water and fiber typically have a low energy density. This key principle helps explain which food types are naturally lower in energy, allowing for larger portion sizes and increased satiety without a high caloric cost.

Quick Summary

This article explores the concept of energy density to reveal which food types, characterized by high water and fiber content, are naturally lower in caloric energy. It details how to identify and incorporate these foods into a balanced diet for better health and weight management.

Key Points

Energy Density is Key: The concept of energy density—calories per gram—is the most important factor in determining a food's energy content.
High Water and Fiber Content: Foods with a high percentage of water and fiber, such as most fruits and vegetables, have a lower energy density because these components add weight and volume without adding calories.
Fat is Energy Dense: Fat is the most energy-dense macronutrient, containing 9 calories per gram, which is more than double the energy of carbohydrates and protein.
Eat More, Weigh Less: Focusing on low-energy-density foods allows for larger portion sizes, which promotes satiety and helps control overall calorie intake for weight management.
Examples of Low-Energy Foods: Excellent low-energy options include leafy greens, cucumbers, broccoli, berries, watermelon, and lean proteins like chicken breast and white fish.
Combine Strategically: Combining low-energy-density foods with smaller portions of higher-energy foods can create balanced, satisfying meals that support health goals.

Understanding Energy Density: The Key to Less Energy

Energy density is a measure of the amount of energy (calories) per gram of food. This is the most crucial concept for understanding which foods offer less energy. Foods with a low energy density have fewer calories relative to their weight, meaning you can eat a larger volume of them for the same caloric intake as a smaller portion of a high-energy-density food. The main factors that influence a food's energy density are its water, fiber, and fat content. Water and fiber add weight and bulk without adding significant calories, while fat is the most calorically dense macronutrient.

The Role of Water and Fiber

Water is unique in that it contributes weight and volume to food without adding any energy. This is why fruits and vegetables, which are often over 85% water, are excellent examples of low-energy-density foods. High-fiber foods, such as vegetables and legumes, also contribute to a lower energy density because the body cannot fully digest fiber, meaning it contributes fewer calories than other carbohydrates. The combination of high water and high fiber content helps increase feelings of fullness, known as satiety, which can help manage overall calorie intake.

Examples of Low-Energy Foods

Vegetables: Leafy greens like spinach and kale, along with cucumbers, celery, broccoli, cauliflower, and bell peppers, are all high in water and fiber while being very low in calories. A cup of chopped celery, for example, contains less than 17 calories.
Fruits: Many fruits are low in energy density due to their high water and fiber content. Examples include strawberries, watermelon, grapefruit, and apples. A cup of sliced strawberries contains only about 53 calories.
Lean Proteins: While protein is more energy-dense than vegetables or fruits (4 kcal/g compared to fat's 9 kcal/g), lean protein sources like grilled chicken, turkey, and white fish are still excellent choices for promoting satiety without excessive energy.
Legumes and Whole Grains: Items like lentils, beans, and oatmeal are packed with fiber, which lowers their overall energy density and keeps you feeling full longer.

Comparison of Energy Density in Foods

To illustrate the difference in energy density, consider this comparison table. The values represent approximate calories per gram (kcal/g), a clear metric for evaluating a food's energy content.


Food Type	Example Food	Primary Component	Approx. Energy Density (kcal/g)
Low Energy Density	Cucumber	Water	< 0.2
Low Energy Density	Strawberries	Water & Fiber	~0.3
Medium Energy Density	Cooked Rice	Carbohydrate & Water	~1.5
High Energy Density	Cheese	Fat & Protein	> 2.5
Very High Energy Density	Nuts	Fat	> 5.0
Very High Energy Density	Butter	Fat	> 7.0

As the table shows, foods with a higher fat content, like nuts and butter, have a significantly higher energy density. This means a small serving can contain a large number of calories. Conversely, water-rich foods like cucumber have a very low energy density, meaning a large volume can be consumed for very few calories.

Practical Application for Healthy Eating

Making smarter food choices based on energy density can have a big impact on your overall health. For weight management, prioritizing low-energy-density foods allows you to fill your plate and feel satisfied while consuming fewer total calories. For example, instead of a small handful of chips for a snack, a large bowl of vegetable soup or a fruit salad can be far more filling and provide more nutritional value for fewer calories. Another strategy is to combine foods with different energy densities. Pairing a smaller portion of a higher-energy food, like a steak, with a large, fresh salad can create a balanced and satisfying meal.

One authoritative study from the National Institutes of Health (NIH) explains how strategically reducing the energy density of foods can effectively moderate energy intake without sacrificing satiety. This provides a strong scientific basis for this dietary approach.

Conclusion

In conclusion, the type of food that does not contain more energy is characterized by its high water and fiber content, which results in a low energy density. This category includes a vast range of fruits, vegetables, and lean protein sources. By prioritizing these foods and understanding the concept of energy density, individuals can feel fuller on fewer calories, a key strategy for effective weight management and long-term healthy eating. Shifting dietary focus from simply counting calories to choosing lower energy-density options provides a sustainable and satisfying path to better health.

Frequently Asked Questions

Energy density is the number of calories a food provides per gram. Foods with high energy density, like nuts and cheese, contain many calories in a small amount, while foods with low energy density, like vegetables and fruits, contain fewer calories in a larger portion.

No, not all carbohydrates are high in energy. While carbohydrates provide 4 kcal/g, the energy density of a food is also influenced by its water and fiber content. Fruits and vegetables, which are high in water and fiber, have a low energy density despite containing carbohydrates.

Fat provides the most energy per gram at about 9 kcal/g, more than twice that of protein and carbohydrates, which both provide approximately 4 kcal/g.

Yes, high-energy-density foods can be part of a healthy diet, especially when consumed in moderation. The key is balance and pairing them with low-energy-density foods to ensure you get a wide range of nutrients without exceeding your calorie needs.

The term 'zero-calorie' is often used informally for foods that are very low in calories, not that they contain zero. Celery, for example, has some calories but is so low that it has minimal impact on daily intake.

To lower the energy density of your meals, increase your intake of water and fiber by adding more vegetables, fruits, legumes, and whole grains. You can also reduce added fats like oils and butter, and use cooking methods like steaming or grilling instead of frying.

Yes, studies have shown a correlation between consuming foods with low energy density and reduced body weight in overweight individuals. The high volume from water and fiber helps promote feelings of fullness, which can lead to consuming fewer overall calories.