By Lizzie Streit, MS, RDN, LD 

The foods you eat all provide energy in the form of calories. However, not all calories are created equal from a nutritional perspective. 

Some foods contain “empty calories” and offer little to no benefits besides a short-lived boost in energy. Keep reading to learn more about these foods and what to eat instead. 

Foods with Empty Calories 

Empty calories is a term used for foods that mostly provide calories from sugar and/or fat and lack vitamins, minerals, fiber, and other healthful compounds.  

The following foods are considered sources of empty calories: 

• Sugar-sweetened beverages, including sodas, fruit drinks, and sport drinks 

• Ice cream 

• Sugary dairy products, such as sweetened yogurts 

• Baked goods like cakes and cookies 

• Candy 

• Sugary coffee drinks 

• Fried and fast foods, including French fries, loaded pizzas, and milkshakes 

• Processed meats, including hot dogs 

• Sugary cereals 

• Chips and salty snacks like pretzels and crackers 

• Frozen entrees and other frozen snack foods, such as pizza rolls and mozzarella sticks 

These foods all tend to be high in calories, meaning they can provide a quick boost of energy. However, they don’t offer much beyond calories, saturated fat, added sugar, or sodium. They’re mostly poor sources of vitamins and minerals, or at least don’t contain a variety of them, and tend to be low in dietary fiber. 

Clearly, foods with empty calories aren’t the best choices when putting together a weight loss meal plan or trying to eat healthy. That being said, these foods may be a source of joy or comfort or serve another purpose in certain circumstances. Enjoying foods on the above list from time to time can still be part of balanced eating, especially if you incorporate healthier choices the majority of the time. 

Healthier Choices 

There are many alternatives to foods with empty calories that offer more nutrients and benefits. Fruits, vegetables, legumes, nuts and seeds, and lean animal products provide energy while also contributing vitamins, minerals, healthy fats, dietary fiber, and/or health-promoting compounds. 

Here are some nutritious swaps for common empty calorie foods: 

• Plain seltzer water with a splash of juice instead of sodas 

• Frozen Greek yogurt bark with fruit in place of ice cream 

• Homemade baked sweet potato fries instead of fast food French fries 

• Energy balls with oats, nut butter, and dried fruit in place of candy 

• Chips or crackers made with seeds, nuts, legumes, or whole grains instead of classic potato chips or refined wheat crackers 

• Smoothies with greens, frozen fruit, and yogurt in place of milkshakes 

• Oatmeal or overnight oats with fruit in lieu of cereals 

• Veggie-loaded homemade pizza on thin crust instead of fast food pizza 

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