What Are Empty Calories? Understanding Low-Nutrient Foods
Empty calories are calories from foods and drinks that provide energy but very little nutritional value, such as vitamins, minerals, fiber, or protein. They are common in processed foods, sugary drinks, and alcohol.
At a glance
- Term
- Empty Calories
- What it is
- Nutritional concept
- Section
- Food and nutrition
- In one line
- They’re the calories you get from stuff like soda or candy that give you energy but not much else your body needs.
What Empty Calories means
The term ’empty calories’ refers to the calories in foods and drinks that have a low nutrient density. This means they provide your body with energy, primarily from added sugars and solid fats, but offer very little in the way of beneficial nutrients like vitamins, minerals, fiber, or protein. While all calories provide energy, the ’empty’ label highlights the lack of other nutritional benefits. Common sources include sugary drinks like sodas and energy drinks, candy, pastries, cookies, and some highly processed snack foods.
This concept isn’t a formal scientific classification but rather a practical way to talk about food choices. It helps differentiate between foods that primarily serve as an energy source and those that also contribute to your body’s overall health and function. Thinking in terms of empty calories can be a useful tool for evaluating the quality of your diet. It encourages a focus on nutrient-dense foods, which provide more nutritional value for the number of calories they contain.
In daily life, the idea is to be mindful of balance. A diet high in empty calories can make it difficult to get all the essential nutrients your body needs without consuming excess calories, which can contribute to weight gain over time. For example, choosing a piece of fruit over a candy bar provides not just energy but also fiber, vitamins, and antioxidants. It’s not about labeling foods as ‘good’ or ‘bad’ but about recognizing what different foods contribute to your overall eating pattern.
The concept has its limits and can be oversimplified. Labeling a food as having ’empty calories’ doesn’t always account for context. A sports drink might be considered a source of empty calories in a sedentary person’s diet, but for an endurance athlete, its easily digestible sugar and electrolytes serve a specific purpose. Similarly, foods with empty calories are often part of celebrations and social traditions, like a slice of birthday cake. The key is moderation and focusing on the nutritional quality of your diet as a whole.
What public guidance says
The Dietary Guidelines for Americans recommend keeping added sugars to less than 10% of daily calories and saturated fat to less than 10% of daily calories.
How to Spot Empty Calories
- Check the ‘Added Sugars’ line on the Nutrition Facts label. A high number indicates the food is a likely source of empty calories.
- Look for ingredients like corn syrup, sucrose, or dextrose high up on the ingredients list, as these are all forms of sugar.
- Consider the solid fat content, particularly saturated fat. These are often found in processed baked goods, fried foods, and fatty meats.
- Evaluate the overall nutrient profile. Ask if the food provides a good amount of fiber, protein, vitamins, or minerals relative to its calorie count.
- Think about how processed the food is. Foods that are closer to their natural state, like fruits and vegetables, are nutrient-dense, while many ultra-processed foods are not.
Empty Calories vs. similar terms
| Compared with | How Empty Calories differs | What the other term means |
|---|---|---|
| Refined Carbs | Empty calories refers to the low nutrient-to-calorie ratio of a food, often from a combination of added sugar and solid fat. | Refined carbs are a specific type of carbohydrate that has been processed to remove fiber and other nutrients, like in white flour or white rice. |
Common misconceptions
- Myth: All high-calorie foods are full of empty calories. Many high-calorie foods are very nutrient-dense. For example, nuts, seeds, and avocados are high in calories but also packed with healthy fats, fiber, vitamins, and minerals.
- Myth: You must avoid all empty calories to be healthy. A healthy diet is about balance and overall patterns. Enjoying foods with empty calories in moderation, as part of a diet rich in nutrient-dense foods, is perfectly fine.
- Myth: ‘Low-fat’ or ‘fat-free’ snacks are free of empty calories. Many low-fat products compensate for lost flavor by adding extra sugar or refined starches, which can be a significant source of empty calories without providing much nutritional benefit.
Related terms
When to bring in a professional
If you’re concerned about your diet or want to build healthier eating habits, a registered dietitian can provide personalized guidance.
- You consistently feel tired or low-energy despite eating enough calories.
- You are struggling to manage your weight and suspect your food choices are a factor.
- You want to learn how to read food labels and build a balanced eating plan that works for you.
- You have a health condition, like prediabetes or high cholesterol, that requires specific dietary changes.
How this entry was made: drafted with AI assistance from general, widely published definitions, checked in a separate verification pass for invented numbers and claims, and edited by the Millennials Wellness editors. General information only, not medical, financial or legal advice. Last checked October 2026. Our ground rules · Back to the glossary