Why is a high energy density good? Examining the benefits in specific nutritional contexts

October 31, 2025 •

4 min read

Research has consistently shown that the energy density of foods is a key determinant of overall energy intake. While often linked to weight gain in the general population, a high energy density is not inherently bad and can be highly beneficial in specific nutritional contexts, such as for athletes, people with involuntary weight loss, or individuals suffering from malnutrition. This article explores why is a high energy density good under these specific circumstances, outlining the physiological and practical advantages.

Quick Summary

This article discusses the specific circumstances where a high energy density diet is beneficial, including for athletes needing concentrated fuel and individuals requiring weight restoration. It explains the core concept of energy density and its physiological impact while highlighting the importance of balancing energy and nutrient density for optimal health.

Key Points

Supports High Energy Needs: Athletes and highly active individuals benefit from high energy density foods because they provide concentrated calories to match the high energy expenditure required for training and competition.
Aids in Weight Restoration: For those suffering from malnutrition or involuntary weight loss, high energy density is good for increasing caloric intake in smaller, more manageable portions, which is crucial for weight gain and recovery.
Overcomes Poor Appetite: Individuals with low appetite can meet their daily energy goals more effectively by consuming nutrient-dense, high-energy-dense foods without feeling overly full.
Facilitates Efficient Fueling: High-energy-dense foods like nuts and seeds offer portable, convenient fuel for athletes, minimizing stomach discomfort during intense activity.
Must be Paired with Nutrient Density: It's crucial to select high-energy-dense foods that are also nutrient-dense (e.g., avocados, fatty fish) rather than those with empty calories (e.g., junk food) to ensure health benefits and avoid chronic disease risks.

Understanding Dietary Energy Density

Dietary energy density (DED) is defined as the amount of energy (calories or kilojoules) per unit of weight of a food, typically expressed as kcal/gram. Foods with a high energy density pack a large number of calories into a small volume. The primary determinant of a food's energy density is its macronutrient composition, as fat contains 9 kcal/gram, more than double the 4 kcal/gram provided by protein and carbohydrates. Foods high in water or fiber, like fruits and vegetables, have a lower energy density, while foods with low moisture and high fat content, such as nuts, seeds, and oils, have a high energy density.

For the average person managing weight, a low energy density diet is often recommended because it allows them to consume a larger volume of food for fewer calories, promoting a feeling of fullness. However, this concept is completely inverted for individuals who need to gain weight or fuel intense physical activity.

Benefits for Athletes and Highly Active Individuals

For athletes, particularly those in high-volume training or endurance sports, a high energy density diet is a critical tool for performance and recovery. These individuals have incredibly high energy expenditure, and relying solely on low-energy-density foods would mean consuming a massive volume of food, which is often impractical and uncomfortable.

Efficient Fueling: High-energy-dense foods allow athletes to consume the vast number of calories they need without feeling overly full or bloated. For example, nuts, seeds, and dried fruits offer a portable and concentrated source of energy that can be consumed on the go, during, or immediately after training sessions.
Preventing Energy Deficiency: Failing to match energy intake with expenditure can lead to relative energy deficiency in sport (RED-S), a condition with serious health consequences, including hormonal imbalances, decreased bone density, and impaired performance. High-energy-dense foods are essential for preventing this state.
Supporting Recovery and Muscle Mass: The extra calories and often higher fat content from healthy, energy-dense foods support muscle repair and growth. For runners and other athletes who burn a significant number of calories, incorporating energy-dense options helps meet their demands for building lean body mass.

High Energy Density for Malnutrition and Weight Gain

Individuals who are underweight, recovering from illness, or experiencing malnutrition require increased caloric intake to restore nutritional health and regain weight. For those with poor appetite, a high-volume, low-energy-dense diet is counterproductive, as they cannot eat enough to meet their needs. This is where a high energy density diet becomes a life-saving nutritional strategy.

Overcoming Poor Appetite: By consuming smaller portions of calorie-rich foods, individuals with a low appetite can significantly increase their daily energy intake without feeling overwhelmed or uncomfortably full.
Enhancing Nutrient Intake: When carefully chosen, high-energy-dense foods can also be highly nutrient-dense. Foods like full-fat dairy, eggs, nuts, seeds, and healthy oils provide concentrated energy along with essential vitamins, minerals, and protein crucial for recovery.
Optimizing Meal Strategies: For those needing to gain weight, simple modifications can increase the energy density of meals. Adding a tablespoon of oil to soups, incorporating full-fat dairy into smoothies, or topping meals with nuts and seeds are effective techniques.

The Difference Between Energy and Nutrient Density

It is crucial to understand that high energy density is not a standalone metric for health. The key lies in the balance with nutrient density, which refers to the concentration of essential nutrients (vitamins, minerals, protein) per calorie.

A bag of potato chips, for example, is high in energy density but low in nutrient density, offering “empty calories.” In contrast, a handful of almonds is high in both energy and nutrient density, providing not only significant calories but also healthy fats, fiber, vitamins, and minerals. The difference between these types of high-energy-dense foods is paramount for overall health.

Comparison of High Energy Density Foods: Healthy vs. Unhealthy


Feature	Healthy High Energy Density	Unhealthy High Energy Density
Energy Source	Healthy fats (monounsaturated, polyunsaturated), complex carbohydrates, protein.	Saturated and trans fats, added sugars, refined carbohydrates.
Nutrient Profile	Rich in vitamins, minerals, fiber, antioxidants.	Low in essential vitamins, minerals, and fiber.
Examples	Nuts, seeds, avocado, olive oil, fatty fish (salmon), full-fat dairy, dried fruit.	Cakes, cookies, pastries, fried foods (french fries), sugary drinks, candy.
Health Impact	Supports energy needs, aids recovery, and provides essential nutrients for bodily functions.	Contributes to excess energy intake, weight gain, and increased risk of chronic diseases such as type 2 diabetes and heart disease.

Conclusion: Strategic Use of High Energy Density

For the general public, controlling hunger and managing weight often involves choosing a diet rich in low-energy-dense, high-volume foods like vegetables and fruits. However, understanding why a high energy density is good in specific circumstances, such as for elite athletes or individuals combating malnutrition, is vital for providing appropriate and effective nutritional guidance. The key is to distinguish between healthy, nutrient-dense, high-energy foods and their unhealthy, nutrient-poor counterparts. By focusing on nutrient-rich sources like nuts, seeds, healthy oils, and fatty fish, one can harness the power of high energy density for performance, recovery, and overall health restoration.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially when managing health conditions like malnutrition or preparing for high-level athletic performance.

Frequently Asked Questions

The primary factor is the food's fat content, as fat provides 9 kcal/gram, more than twice the energy of protein and carbohydrates at 4 kcal/gram each. Foods low in water and high in fat tend to have the highest energy density.

Yes, they can, especially when they are also nutrient-dense. Foods like nuts, seeds, avocados, and fatty fish are high in both energy and essential nutrients, making them a valuable part of a balanced diet for those who need extra energy.

Athletes use these foods to meet their demanding energy needs efficiently. They consume concentrated, portable sources of calories, such as dried fruit or nuts, to fuel performance and aid in post-exercise recovery without feeling bloated or overly full.

A diet consistently high in unhealthy, energy-dense foods (high in saturated fat and added sugar) is linked to a higher risk of weight gain, obesity, and chronic diseases like diabetes. However, for specific populations like athletes or those with malnutrition, a high energy density is a necessary and therapeutic tool.

Water has an energy density of 0 kcal/gram. Foods high in water, such as fruits and vegetables, have a lower energy density because the water adds volume and weight without adding calories.

Energy density is the calorie content per unit of weight, while nutrient density is the concentration of beneficial nutrients per calorie. A healthy high-energy-dense food (e.g., salmon) is also high in nutrients, whereas an unhealthy one (e.g., chips) is not.

Healthy examples include nuts and seeds (almonds, chia seeds), nut butters, avocados, fatty fish (salmon, herring), dried fruits, and full-fat dairy products.