Key takeaways
Empty calories provide little to no nutrition and often come from ultra-processed foods high in added sugars, saturated fats, and sodium.
A diet high in empty-calorie foods may raise your risk of weight gain and chronic conditions like high cholesterol.
Choose nutrient-dense calories from whole or minimally processed foods like fruits, vegetables, whole grains, and lean proteins. Check food labels for nutrient content and unhealthy additives like added sugars.
Instead of providing your body with the essential nutrients it needs, empty calories tend to contain saturated fats, added sugars, and excessive sodium. The opposite of empty calories are nutrient-dense calories — calories that come from foods rich in vitamins, minerals, and macronutrients like protein.
A diet high in foods containing empty calories may increase the risk of health issues, like nutrient deficiencies, weight gain, and chronic conditions like high blood pressure.
Empty calories are calories that have little or no nutritional value for you. They’re not rich in vitamins, minerals, protein, fiber, or other nutrients that promote health.
Empty calories often come from foods containing ingredients such as:
Ultra-processed foods — which are foods that are prepared, preserved, or otherwise altered from their original form — often contain these ingredients and are more likely to be sources of empty calories.
Ultra-processed foods are among the primary sources of empty calories. The following table lays out some common examples of these foods.
Food typeExamplespackaged baked goodscakes
cookies
donuts
pastriesfast foodhamburgers
fries
pizzas
milkshakesmeatsbacon
hot dogs
sausagecandy and other dessertschocolate bars
hard candies
gummy products
ice creambeverages with added sugarssweet tea
sugary coffees
soda
energy drinks
sweetened milks or plant-based beverages
fruit drinksAlcohol is also a
of empty calories; the body can’t use calories from alcohol for energy.
Food labels
You can also look at food labels to determine whether a food may be high in empty calories.
In the Nutrition Facts section of a food label, you may notice low amounts of nutrients such as:
dietary fiber
protein
vitamins, such as vitamins A or E
minerals, such as calcium or iron
You may also see high amounts of:
saturated fat
trans fat
sodium
added sugars
The ingredients list can also indicate whether a food is nutrient-dense. Product ingredients are listed from highest quantity to lowest.
If the first few ingredients are less nutritious ingredients — such as sugars or ingredients containing high amounts of sodium, like soy sauce — the product is more likely to be highly processed and higher in empty calories. Long ingredient lists may also suggest that a product is highly processed.
Ultra-processed foods containing empty calories may increase the risk of adverse health issues. For example, people who consume a high amount of ultra-processed foods may have an
of nutrient deficiencies as their intake of protein, vitamins, and minerals is consistently low.
weight gain and obesity
high blood pressure
high cholesterol
heart disease
gastrointestinal conditions
cancer
It’s best to focus on including whole or minimally processed foods in your diet. These foods are typically nutrient-dense and contain less saturated fat, salt, and added sugars.
Try focusing on:
fresh fruits
fresh vegetables
whole grains, such as whole grain bread or pasta
lean proteins, such as skinless chicken
beans and legumes
nuts and seeds
non-tropical oils, like olive or vegetable oil
Empty calories are calories that don’t provide your body with energy or nutritional value. They often come from ultra-processed foods and can contribute to nutrient deficiencies, weight gain, and the development of chronic conditions.
It’s best to limit foods with empty calories and focus on nutrient-dense calories from whole or minimally processed foods. If you need help figuring out how to adjust your diet to limit empty calories, consider talking with a doctor or registered dietitian.