Energy vs. Nutrient Density: Striking a Healthy Balance

• Energy Dense Food|
• Calories|
• Nutrient Density|
• 10 Unhealthiest Foods|
• Healthy Energy Dense Foods|
• Weight Management Tips|
• How to Have More Energy|
• Recipes|

We all want to power through the day with lots of energy and focus. So, “energy-dense foods” can sound like a great thing. 

But there’s a difference between foods that genuinely boost our energy levels and those that are simply energy-dense.

While energy-dense foods can support those looking to gain weight or who train at a high intensity, they may be detrimental to those looking to lose or maintain a healthy weight. 

Let’s explore energy density, what these foods look like,  and why consuming too many energy-dense foods can work against your health goals —making nutrient density a better option.

What are Energy-Dense Foods?

Energy density measures the amount of energy (or calories, kcal) packed into a given weight of food 1. 

Energy-dense foods are high in calories but low in volume. This makes them easy to consume in large amounts without feeling full, which is why they can quickly counter weight loss goals. Beyond weight loss, these foods are also often ultra-processed and contain additives like preservatives, emulsifiers, artificial sweeteners, and flavor enhancers, making them tough on the gut and potentially causing inflammation.

You may think that eating calorie-rich foods will make you feel fuller faster, but research shows that people feel satisfied based on the quantity of food they eat, not just the number of calories consumed 2 3 4. And if you’re looking for satiety with less food, you’ll want to focus on protein. 

By choosing lower energy-density foods, you can enjoy larger, more satisfying portion sizes while keeping your calorie intake in check.

Macronutrients & Their Calories 

Different macronutrients provide varying amounts of energy (calories):

• Fat is the most energy-dense macronutrient, providing 9 kcal per gram.
• Alcohol is next, with 7 kcal per gram.
• Carbohydrates and protein both provide 4 kcal per gram.
• Fiber is the least calorie-dense, with about 2 kcal per gram.

A healthy balance of these is ideal. Myy clients who are aiming to lose weight often succeed when they structure their diets around lower-energy-density macronutrients like lean proteins and high-fiber-carbohydrate sources, such as vegetables, fruits, and modest portions of whole grains.

If you think about it, popular diets like the Mediterranean diet and the Paleo diet—which many of my clients find very helpful—are based on these principles.

Eating foods low in energy density helps people feel full while reducing energy intake, making it an effective and practical weight-loss strategy 5.

However, when weight gain is the goal—such as when recovering from illness or training hard—healthy, energy-dense foods can be very helpful. I’ll provide a more comprehensive list of nutrient-rich, energy-dense foods below, but the types of foods we’re referring to are typically high in essential fats that support hormone function and promote healthy weight gain.

Introducing Nutrient Density 

Nutrient density refers to the amount of beneficial nutrients—like vitamins, minerals, and other beneficial compounds—packed into a certain number of calories in food. Foods that are nutrient-dense usually offer more health benefits.

• Energy-dense foods often have a low nutrient density (as outlined in the table below).
• On the other hand, foods that are naturally low in calories (i.e. have a low energy density), are usually nutrient-dense foods. 

There are, of course, exceptions. For example, some low-energy-dense foods, like diet drinks, contain no calories but also no nutrients. There are concerns that the artificial sweeteners in zero- or low-calorie products may also negatively impact the gut microbiota 6.

10 of the Unhealthiest Energy Dense Foods 

Below are ten of the unhealthiest energy-dense foods. Why? These foods are both energy-dense and nutrient-poor, offering little nutritional value. They are also mostly highly processed with lots of additives.

Although most diets can accommodate occasional treats, these foods have the highest potential to contribute to weight gain and negatively affect health and energy levels when frequently consumed 7 8.

The Top Healthy Energy-Dense Foods

When gaining weight is a goal, eating more unprocessed energy-dense foods along with plenty of good quality protein (to support muscle development) is key.  In this case, it would be a good idea to eat some of the following foods that are both energy-dense and nutrient-dense, such as 7 8 9:

• Nuts, nut butter (peanut butter, almond butter)
• Seeds
• Fatty fish like mackerel and salmon
• Avocados
• Olives and olive oil
• Coconut oil and milk
• Full-fat dairy products, especially hard cheeses
• Egg yolks

Including smaller portions of higher-energy-dense options like nuts, seeds, and fatty fish are beneficial, even when managing your weight. These foods provide essential fats, vitamins, minerals, and plant compounds called phytochemicals.

Overall, counting nutrients is more important than counting calories. I often advise my weight-conscious clients to enjoy a wide variety of nutrient-dense foods in sensible portions. When they do this, weight management often takes care of itself naturally.

Tips for Managing Weight

That said, many people—particularly those who need to lose weight for health reasons—appreciate more detailed guidance. Here are some practical tips for achieving healthy weight loss with a nutrient-rich, lower-energy-dense diet.

Pick Foods With a High Water Content

One practical way to reduce energy density is to include more naturally water-rich foods like vegetables, salads, veggies, and fresh fruits. Also, include foods that absorb water during cooking like pasta, rice, and pulses, and dishes with added water such as soups. Water in foods can add volume to the meal, helping you to feel fuller, without adding to the calories.

• Studies show having a large volume of a nutrient dense food (soup, salad, or an apple) as a first course can enhance satiety and reduce overall caloric intake at a meal 10.

Eat Higher-Fiber Foods

The body cannot fully digest dietary fiber so dietary fiber provides fewer calories per gram (only 2 kcal per gram) compared to other carbohydrates with 4 calories per gram. Choosing fiber-rich foods can help us feel fuller and feed healthy bacteria in the gut too. Caveat: some people with sensitive gut may not be able to tolerate much fiber—only eat fiber to your tolerance level.

• You can tell food is high in fiber if fiber makes up one-tenth or more of the total carb intake. 
• For example, if the total carb per serving is 20g and the fiber is 2g or more it’s a high-fiber food.

Choose High-Protein Meals

High-protein meals, particularly breakfast, may help decrease hunger and keep us feeling fuller. High-protein options include lean unprocessed meat, poultry, and fish—including canned tuna, eggs, tofu, and pulses. 

Add Less Oil 

When you add less oil to a dish you can get a bigger portion for the same number of calories. I don’t however recommend eating packaged foods manipulated to be lower in fat (like reduced-fat ready meals or low-fat yogurts). These foods are often ultra-processed with extra sugar and thickening additives to maintain a pleasing texture. 

Don’t Drink Calories

Although fluid-rich foods like soups and casseroles can enhance fullness, sugary drinks like sodas and fruit juices don’t. These “sipped calories” add to total intake without curbing hunger and are a major driver of obesity in Americans 11.

Look After Your Gut Health

Sometimes existing digestive imbalances and inflammation reduce the ability to absorb important micronutrients 12 13 14 15. This can contribute to poor energy levels and difficulties managing weight. At the clinic, we often use probiotics to support a person’s gut health when they are transitioning to healthier eating.

How to Have More Energy While Consuming Fewer Calories

The key to feeling energetic while consuming fewer calories overall is first to ensure your calorie restriction isn’t too extreme. Active individuals need fuel from macronutrients (carbohydrates, protein, and fats), so cutting back too much is not advisable, even if you’re trying to lose weight.

Beyond this, it’s crucial to make the calories you consume count in terms of their nutrient density. The main micronutrients involved in maintaining energy levels are magnesium, iron, B vitamins, and zinc 16.

I admire the work of Sarah Ballantyne, Ph.D., who developed the concept of a “Nutrivore Score”. Dr. Ballantyne calculates this score by adding up the amounts of 33 nutrients in a food and comparing them to the food’s calorie content. 

Foods with the highest Nutrivore Scores are nutrient-rich but low in calories, making them ideal for maintaining energy levels and managing weight effectively.

Here are the top 30 foods with the highest Nutrivore Scores. Regularly including some or all of these in your diet can significantly enhance your overall health and vitality:

Brewed black coffee, along with all types of tea, rank highly as calorie-free options rich in antioxidants and anti-inflammatory phytochemicals. While water remains the top choice for weight management, these beverages are excellent waistline-friendly alternatives.

Recipes with the Ideal Nutrient and Energy Balance 

If you’re looking for recipe inspiration, these salads, soups, and one-pot meals from Dr. Ballantyne’s website check all the right boxes. 

• ✓ Low to medium energy density
• ✓ High nutrient density 
• ✓ Satisfying and delicious

Shaved Brussels Slaw with Hazelnuts, Apple, and Mint

Made with Brussels sprouts, which have a high Nutrivore score. You can make it without the pancetta (and serve it with lean meat instead) to lower the energy density further.

Tuna Salad Collard Wraps

Canned tuna, especially the type canned in water, is naturally low in fat and high in protein and the mineral selenium. Collard greens are super nutrient-dense.

Strawberry Basil Salad with Toasted Pecans

Packed with nutrient-dense berries and leaves. The pecans provide essential fats and a pop of iron, magnesium, and zinc. Serve with less oil dressing if desired.

Spicy Avocado and Vegetable Gazpacho

This low-energy-density vegetable soup contains a pile of nutrient-dense veggies.

Egg Fried Broccoli Rice

Featuring riced broccoli (a source of vitamin C, vitamin K, and phytonutrients) to keep calories low and nutrient density high. Eggs provide protein to improve satiety.

Lemon Dill Poached Salmon

High protein to curb your appetite. Salmon is rich in many nutrients including vitamin D and the omega-3 fats EPA and DHA.

Four Bean Cassoulet

Loaded with filling dietary fiber and phytonutrients thanks to all of the delicious legumes and vegetables.

Understanding Energy Density Diet Helps Keep Us in Shape

When weight loss is your aim, reducing the intake of energy-dense foods can be beneficial. By prioritizing nutrient-dense options, you can enjoy satisfying meals that maintain energy levels without unnecessary calorie overload.

If weight gain is the goal, including more foods that are both energy-dense and nutrient-dense can help you to take on board extra calories without feeling overfull

Both styles of eating have some shared core health principles. For example, whether you are overweight, underweight, or weight stable it is good to:

• Add more vegetables to your plate.
• Eat some lean protein at every meal.
• Cut back on sugary drinks and processed foods

Maintaining a relaxed attitude such that you are hitting your dietary goals 80 percent of the time is also helpful. It means you can enjoy your food while likely leading to better results in the long run.

If you’re already eating a nutrient-dense, whole-food diet and still struggle with weight issues, bloating, or other symptoms, it may be time to check in with your wider health including your gut health. If you’d like to investigate these issues further with a qualified practitioner, you can contact us at the Ruscio Institute for Functional Health. You can also find helpful guidance on supporting underlying gut health in my book Healthy Gut, Healthy You.

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