Empty Calories: What They Are, Health Risks, and Better Food Choices

When it comes to maintaining a healthy diet, understanding the concept of empty calories is crucial. Empty calories refer to foods and beverages that provide energy but offer minimal or no essential nutrients your body needs to function optimally. These calories come primarily from added sugars, solid fats, and alcohol, contributing to your daily caloric intake without supporting your nutritional requirements.

In today’s food environment, empty calories are everywhere—from the convenience store to fast-food restaurants and even in your kitchen pantry. While these foods may taste appealing and provide quick energy, they lack the vitamins, minerals, protein, and fiber that your body requires for proper health and wellness. Understanding which foods contain empty calories and how to make better choices can significantly impact your overall health and wellbeing.

What Are Empty Calories?

Empty calories are calories derived from foods and beverages that contain little to no nutritional value. Unlike nutrient-dense foods that pack vitamins, minerals, fiber, and essential macronutrients into each calorie, empty calorie foods provide energy without these beneficial components.

The term “empty” refers to the lack of nutritional content rather than the absence of calories. In fact, many foods high in empty calories are quite calorie-dense, meaning they contain a large number of calories in a relatively small serving size.

These calories typically come from three main sources:

• Added sugars: Sweeteners added during food processing or preparation, such as high fructose corn syrup, cane sugar, or artificial sweeteners
• Solid fats: Saturated fats and trans fats that provide calories but no essential nutrients
• Alcohol: Alcoholic beverages that contain calories your body cannot effectively use for energy or nutrition

The United States Department of Agriculture (USDA) defines empty calories as calories from solid fats and added sugars that provide few or no nutrients. When you consume these calories regularly, you fill up on energy without meeting your body’s nutritional needs.

Common Sources of Empty Calories

Empty calories lurk in many popular foods and beverages. Recognizing these sources is the first step toward making healthier dietary choices. Here are the most common culprits:

Sugary Beverages

Sweetened drinks are among the largest contributors of empty calories in the American diet. These include:

• Regular sodas and soft drinks
• Energy drinks and sports beverages
• Sweetened coffee drinks and flavored lattes
• Fruit punch and fruit-flavored drinks
• Sweet tea and sweetened iced tea
• Flavored milk products with added sugars

A single 12-ounce can of regular soda can contain up to 39 grams of sugar and approximately 140 calories, with virtually no nutritional benefits.

Processed Snacks and Baked Goods

Many packaged snacks and commercially prepared baked goods are loaded with empty calories:

• Cookies, cakes, and brownies
• Donuts and pastries
• Chips and crackers made with refined grains
• Packaged snack cakes and pies
• Muffins and sweet breads

Fast Food and Fried Items

Fast food restaurants often serve items high in empty calories due to excessive amounts of unhealthy fats, added sugars, and sodium:

• French fries and onion rings
• Fried chicken and chicken nuggets
• Burgers with high-fat toppings
• Pizza with processed meats and extra cheese
• Milkshakes and frozen desserts

Candy and Sweets

Most candies and sweet treats provide calories almost entirely from sugar:

• Chocolate bars and candy bars
• Hard candies and lollipops
• Gummy candies and jellybeans
• Ice cream and frozen treats
• Candy-coated chocolates

Processed Meats

Certain meat products contain high amounts of saturated fats and sodium while offering limited nutritional benefits:

• Bacon and sausages
• Hot dogs and processed lunch meats
• Pepperoni and salami
• Meat products with fillers and additives

Alcoholic Beverages

Alcohol provides seven calories per gram but offers no nutritional value. The body cannot use alcohol calories for energy in the same way it uses calories from carbohydrates, proteins, or fats. Mixed drinks with added sugars compound the empty calorie content significantly.

Health Risks Associated with Empty Calories

Consuming excessive amounts of empty calories can lead to numerous health problems, both in the short and long term. Understanding these risks can motivate you to make better dietary choices.

Weight Gain and Obesity

Foods high in empty calories are often calorie-dense, meaning they contain many calories in small portions. When you consume these foods regularly, you may exceed your daily caloric needs without feeling satisfied, leading to overeating and weight gain. Over time, this pattern can contribute to obesity, which increases the risk of numerous chronic diseases.

Nutritional Deficiencies

When empty calories make up a significant portion of your diet, you have less room for nutrient-dense foods. This displacement can lead to deficiencies in essential vitamins and minerals, including:

• Vitamin D and calcium, important for bone health
• Iron, crucial for oxygen transport in the blood
• Vitamin C, necessary for immune function
• B vitamins, essential for energy metabolism
• Fiber, important for digestive health

Increased Risk of Chronic Diseases

Research has consistently linked high consumption of empty calories with increased risks of various chronic conditions:

• Type 2 Diabetes: Excessive sugar intake can lead to insulin resistance and elevated blood sugar levels
• Heart Disease: Diets high in saturated fats and added sugars increase the risk of cardiovascular problems
• High Blood Pressure: Excess sodium and weight gain from empty calories contribute to hypertension
• Metabolic Syndrome: A cluster of conditions that increase the risk of heart disease, stroke, and diabetes
• Certain Cancers: Poor diet quality has been associated with increased cancer risk

Poor Energy Levels and Mental Clarity

While empty calories provide quick energy, they often lead to blood sugar spikes followed by crashes. This rollercoaster effect can result in:

• Fatigue and low energy levels
• Difficulty concentrating
• Mood swings and irritability
• Increased cravings for more sugary foods

Dental Problems

Foods and beverages high in added sugars contribute to tooth decay and cavities. Bacteria in your mouth feed on sugar and produce acid that erodes tooth enamel over time.

How to Identify Empty Calories in Foods

Learning to recognize empty calories can help you make informed food choices. Here are practical strategies for identifying foods high in empty calories:

Read Nutrition Labels

The Nutrition Facts panel on packaged foods provides valuable information:

• Check the added sugars line: The updated nutrition label now lists “added sugars” separately from total sugars, making it easier to identify sweeteners added during processing
• Look at saturated fat content: High amounts of saturated fat with low nutrient content indicate empty calories
• Examine the sodium level: Excessive sodium combined with low nutritional value is a red flag
• Review the vitamin and mineral content: Foods low in essential nutrients are more likely to contain empty calories
• Check fiber and protein: Low amounts suggest the food may not be very nutritious

Review Ingredient Lists

Ingredients are listed in descending order by weight. If you see these items near the beginning of the list, the product likely contains significant empty calories:

• Sugar, high fructose corn syrup, or other sweeteners
• Partially hydrogenated oils (trans fats)
• Palm oil, coconut oil, or other saturated fats
• Refined grains like white flour or white rice

Long ingredient lists with many unfamiliar chemical names often indicate highly processed foods with more empty calories.

Consider Food Processing Level

The more processed a food is, the more likely it contains empty calories. Ultra-processed foods undergo multiple industrial processes and often contain additives, preservatives, and flavor enhancers that provide calories without nutrition.

Nutrient-Dense Alternatives to Empty Calories

Replacing empty calories with nutrient-dense options is one of the most effective ways to improve your diet. Nutrient-dense foods provide substantial amounts of vitamins, minerals, and other beneficial compounds relative to their calorie content.

Fresh Fruits and Vegetables

Produce is naturally low in calories while packed with essential nutrients:

• Leafy greens like spinach, kale, and collard greens
• Colorful vegetables such as bell peppers, carrots, and tomatoes
• Berries, citrus fruits, and apples
• Cruciferous vegetables like broccoli and cauliflower
• Sweet potatoes and winter squash

Whole Grains

Unlike refined grains, whole grains retain their fiber, vitamins, and minerals:

• Brown rice and wild rice
• Quinoa and bulgur
• Oatmeal and whole grain cereals
• Whole wheat bread and pasta
• Barley and farro

Lean Proteins

Quality protein sources support muscle health and provide essential amino acids:

• Skinless chicken and turkey breast
• Fish and seafood, especially fatty fish like salmon
• Eggs and egg whites
• Greek yogurt and low-fat dairy products
• Tofu and tempeh

Legumes and Pulses

Beans, lentils, and peas offer protein, fiber, and complex carbohydrates:

• Black beans, kidney beans, and chickpeas
• Lentils in various colors
• Split peas and black-eyed peas
• Edamame and soybeans

Nuts and Seeds

Though calorie-dense, nuts and seeds provide healthy fats, protein, and micronutrients:

• Almonds, walnuts, and cashews
• Chia seeds and flaxseeds
• Pumpkin seeds and sunflower seeds
• Natural nut butters without added sugars

Healthy Beverages

Replace sugary drinks with nutritious alternatives:

• Water (plain or infused with fruit)
• Unsweetened tea (green, black, or herbal)
• Coffee without added sugars or syrups
• Low-fat or non-fat milk
• Unsweetened plant-based milk alternatives

Practical Tips to Reduce Empty Calories

Making sustainable changes to reduce empty calories doesn’t require complete dietary overhaul. Here are practical strategies you can implement gradually:

Start Small

Don’t try to eliminate all empty calories at once. Begin with one or two changes, such as:

• Replacing one sugary beverage per day with water
• Choosing fruit instead of candy for dessert
• Preparing homemade meals instead of fast food once or twice a week

Plan Your Meals

Meal planning helps you avoid impulsive food choices that often include empty calories:

• Create a weekly menu featuring nutrient-dense foods
• Prepare grocery lists based on your meal plan
• Batch cook healthy meals for busy days
• Keep healthy snacks readily available

Practice Mindful Eating

Pay attention to what and how much you eat:

• Eat slowly and savor your food
• Recognize true hunger versus emotional eating
• Avoid eating while distracted by screens
• Use smaller plates to control portion sizes

Make Smart Swaps

Simple substitutions can significantly reduce empty calories:

• Choose whole grain bread instead of white bread
• Use olive oil or avocado oil instead of butter
• Select baked or grilled foods rather than fried
• Opt for plain yogurt with fresh fruit instead of flavored, sweetened varieties
• Use herbs and spices for flavor instead of heavy sauces

Read Labels Consistently

Make label-reading a habit when shopping:

• Compare different brands to find healthier options
• Look for products with minimal added sugars
• Choose items with recognizable, whole food ingredients
• Be cautious of marketing claims like “natural” or “healthy” without verifying nutritional content

Prepare More Meals at Home

Cooking at home gives you complete control over ingredients:

• You can control the amount of sugar, salt, and fat
• You know exactly what goes into your food
• Home-cooked meals are often more nutritious and economical
• You can customize recipes to meet your nutritional needs

Allow Occasional Treats

Complete restriction can lead to cravings and binge eating. It’s okay to enjoy foods with some empty calories occasionally:

• Practice the 80/20 rule: aim for nutrient-dense foods 80% of the time
• Choose smaller portions of treat foods
• Enjoy special occasions without guilt
• Focus on overall dietary pattern rather than individual foods

Special Considerations for Different Age Groups

Children and Adolescents

Young people have high nutritional needs for growth and development. Empty calories can be particularly harmful during these critical years:

• Limit sugary drinks and offer water or milk instead
• Provide nutrient-dense snacks like fruits, vegetables with hummus, or cheese
• Establish healthy eating patterns early to set the foundation for lifelong health
• Be a role model by choosing nutritious foods yourself

Adults

As metabolism slows with age, reducing empty calories becomes increasingly important:

• Focus on nutrient density to meet nutritional needs within appropriate calorie limits
• Prioritize foods that support heart health and maintain healthy weight
• Stay physically active to maintain metabolic health

Older Adults

Seniors often have increased nutritional needs but decreased caloric requirements:

• Every calorie should provide maximum nutritional value
• Choose foods rich in calcium, vitamin D, and B vitamins
• Focus on easy-to-prepare nutrient-dense options

The Role of Physical Activity

While this article focuses on dietary choices, physical activity plays an important complementary role in managing the impact of empty calories:

• Regular exercise helps burn excess calories and maintain healthy weight
• Physical activity improves insulin sensitivity and blood sugar control
• Exercise supports cardiovascular health and reduces disease risk
• Active lifestyles often correlate with healthier food choices

However, you cannot “out-exercise” a poor diet. The quality of calories you consume matters significantly for overall health, regardless of activity level.

Working with Healthcare Professionals

If you’re struggling to reduce empty calories or have specific health concerns, consider seeking professional guidance:

• Registered Dietitians: Can create personalized meal plans and provide evidence-based nutrition advice
• Primary Care Physicians: Can assess your overall health status and identify any nutritional deficiencies
• Health Coaches: Can provide support and accountability for making lifestyle changes

Professional guidance is particularly important if you have existing health conditions, take medications that affect nutrition, or have struggled with eating disorders.

Takeaway

Empty calories are a significant concern in modern diets, contributing to weight gain, nutritional deficiencies, and increased risk of chronic diseases. These calories come primarily from added sugars, unhealthy fats, and alcohol found in ultra-processed foods, sugary beverages, and fast food.

By learning to identify empty calories through nutrition labels and ingredient lists, you can make more informed food choices. Replacing empty calorie foods with nutrient-dense alternatives—such as fresh fruits and vegetables, whole grains, lean proteins, and legumes—provides your body with the essential nutrients it needs while supporting optimal health.

Remember that sustainable dietary changes happen gradually. Start with small, manageable modifications and build upon them over time. Focus on progress rather than perfection, and don’t hesitate to seek support from healthcare professionals when needed. By reducing empty calories and emphasizing nutrient-dense foods, you’ll be investing in your long-term health and wellbeing.

Sources:

• National Center for Biotechnology Information – Nutrition and Health
• U.S. Food & Drug Administration – Nutrition Facts Label
• USDA MyPlate – Empty Calories
• Centers for Disease Control and Prevention – Nutrition
• American Heart Association – Healthy Eating
• National Library of Medicine – Ultra-processed Foods and Health Outcomes