Empty calories have little to no nutritional value. They often come from ultra-processed foods, such as packaged baked goods, hot dogs, bacon, and beverages with 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.
Keep this in mind
Just because a food is high in calories doesn’t mean those calories are empty or that the food is low in nutrition. Your body needs calories for energy, and the quality of the calories is
Though 100 calories of cookies is technically the same amount as 100 calories of broccoli, the broccoli is nutrient-dense and provides your body with energy.
Ultra-processed foods are among the primary sources of empty calories. The following table lays out some common examples of these foods.
| Food type | Examples |
|---|---|
| packaged baked goods | cakes cookies donuts pastries |
| fast food | hamburgers fries pizzas milkshakes |
| meats | bacon hot dogs sausage |
| candy and other desserts | chocolate bars hard candies gummy products ice cream |
| beverages with added sugars | sweet tea sugary coffees soda energy drinks sweetened milks or plant-based beverages fruit drinks |
Alcohol is also a
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 increased risk of nutrient deficiencies as their intake of protein, vitamins, and minerals is consistently low.
A 2019 research review lists additional risks, such as:
- 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
A note about processed foods
Though it’s better to focus on whole and minimally processed foods, it’s not always possible for everyone. Whole foods tend to be more expensive than processed foods, and some people may also live in areas where fresh and less processed foods are harder to find.
In moderation, nutrient-dense processed foods that are low in added sugars, salt, and saturated fats can still be part of a healthful eating plan.
For example, canned tuna, frozen fruits and vegetables, and tofu are technically processed foods, but can still help support your health goals in moderation. Just be sure to check the labels for unhealthy ingredients or additives, and try to make sure they’re high in nutrients relative to their calorie content.
If you’re wondering which processed foods can support your weight goals, check out this visual guide.
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.