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Energy-Dense Foods vs. Nutrient-Dense Foods: Striking a Healthy Balance

Written by Dr. Michael Ruscio, DC on July 22, 2025

Written by Dr. Michael Ruscio, DC on July 22, 2025 — Reviewed by Kellie Blake

• Energy-Dense Food|
• Nutrient Density|
• 12 Nutrient-Dense Foods|
• Weight Management Tips|
• How to Have More Energy|

When it comes to choosing what to eat, two important ideas often get overlooked: nutrient density and energy density. They sound similar, but they affect your health in very different ways.

Energy-dense foods pack a lot of calories into a small serving. Think potato chips, sweetened yogurt, or sausage—foods that often contain added fats or sugars. Nutrient-dense foods, on the other hand, provide a high amount of vitamins, minerals, and other key nutrients with fewer calories. Examples include leafy greens, berries, plain yogurt, and lean proteins.

This distinction matters because most of us have a limited number of calories to consume each day. If you fill up on energy-dense foods that are low in nutrients, you may be missing out on the fiber, antioxidants, and essential vitamins your body needs to function well. You may also be eating more calories than you realize, which can make it harder to maintain a healthy weight.

In this article, we’ll explore what makes a food energy-dense versus nutrient-dense, how to tell the difference, and why prioritizing nutrient-rich choices can support everything from digestion and metabolism to your long-term energy and focus.

Understanding Energy Density and Nutrient Density: What They Really Mean for Your Health

When deciding what to eat, it’s important to consider not just how much you’re eating, but what you’re getting from those calories. That’s where the concepts of energy density and nutrient density come in.

What Is Energy Density?

Energy density refers to the amount of calories in a given weight of food. Foods that are energy-dense pack a lot of calories into a small volume 1. Think of chips, pastries, or soda. These foods are high in calories but low in volume and nutrients. Because they’re so easy to eat in large amounts without feeling full, energy-dense foods can lead to overeating and make weight management more difficult.

Many energy-dense foods are also ultra-processed, meaning they often contain added sugars, unhealthy fats, preservatives, emulsifiers, and artificial sweeteners. These additives have been linked to gut issues and inflammation in some people 2 3.

It’s a common misconception that calorie-rich foods are more satisfying. But research shows that people feel full based more on the volume of food they eat than on the calorie content 4 5. Foods that are lower in energy density, such as fruits, vegetables, and broth-based soups, allow you to eat larger portions without taking in too many calories.

How Macronutrients Affect Energy Density

Different macronutrients provide different amounts of calories (kcal) per gram:

• Fat provides 9 kcal per gram and is the most energy-dense.
• Alcohol provides 7 kcal per gram.
• Carbohydrates and protein each provide 4 kcal per gram.
• Fiber provides about 2 kcal per gram.

This is why meals rich in lean protein, fiber, and water-containing foods like vegetables and fruits tend to be more filling and lower in energy density. These combinations can be especially helpful if you are trying to maintain or lose weight 6.

Many of my clients have found success in weight management by focusing on these lower-energy-density foods. This is similar to the principles found in the Mediterranean and Paleo diets, which emphasize real, whole foods that help you feel full without excess calories.

What About Nutrient Density?

Nutrient-dense foods provide a high level of essential nutrients—like vitamins, minerals, fiber, and antioxidants—relative to their calorie content. These foods help meet your body’s nutritional needs without adding extra energy that may not be needed.

While energy-dense foods are often low in nutrients, that isn’t always the case. Some energy-dense foods, such as nuts, seeds, olive oil, and fatty fish, offer a concentrated mix of energy-dense healthy fats and key nutrients. These options are useful for people who need more calories in a smaller volume of food, such as those recovering from illness or training at a high level.

At the same time, not all low-energy-density foods are good choices. For example, diet sodas or artificially sweetened desserts may be low in calories but provide little nutritional value. Some of these products also raise concerns about their impact on gut health, especially when they contain artificial sweeteners 7.

Understanding how energy density and nutrient density work together can help you make better choices to support your health, energy levels, and digestion.

Top 12 Nutrient-Dense Foods

As I mentioned, some foods are both energy-dense and nutrient-dense. When gaining weight is a goal, eating more minimally processed, energy and nutrient-dense foods can be a smart strategy. These types of foods, along with plenty of good quality protein (to support muscle development), are key. In this case, it would be a good idea to eat some of the following foods that provide a good balance of nutrients and calories. 

Salmon
Salmon is rich in omega-3 fatty acids—specifically EPA and DHA—which are known to support heart health, reduce inflammation, and promote brain function 8. It’s also an excellent source of high-quality protein and B vitamins, which are essential for energy metabolism and nervous system function 9.

Sardines
Sardines are small fish with big nutritional value. They are high in omega-3 fatty acids and offer calcium (thanks to their edible bones), vitamin D, and selenium 10. Compared to larger fish, sardines are lower in mercury, making them a safe and sustainable source of essential nutrients.

Full-fat dairy products, especially hard cheeses

Cheese is a calorie-dense food that is also rich in calcium, vitamin K2, and protein 11. Hard cheeses, such as Parmesan, contain approximately 10 grams of protein per one-ounce serving.

Avocado

Avocados are full of heart-healthy monounsaturated fats as well as fiber, magnesium, potassium, and vitamin E. Eating a daily serving of avocado may increase beneficial gut bacteria, according to a recent randomized control trial (gold-standard type of study) 12.

Nuts & seeds

Nuts, such as almonds, walnuts, and pistachios, and seeds like pumpkin seeds, chia seeds, and hemp seeds pack a nutritional punch with a high concentration of healthy fats and fiber, as well as key nutrients like vitamin E and magnesium. Eating about one ounce of nuts a day may lower your risk of heart disease, cancer, and death from all causes 13.

Lentils

Beyond being a great source of fiber and complex carbohydrates, lentils are a top source of potassium, an essential yet typically underconsumed nutrient. Potassium is critical for heart health, and eating enough potassium-rich foods is linked to a lower risk of stroke and heart disease 14 15.

Shellfish (oysters and mussels)
Shellfish such as oysters and mussels are incredibly nutrient-dense. They provide abundant nutrients, including zinc, a mineral that supports a healthy immune system and helps lower inflammation 16.

Potatoes
When boiled or baked (rather than fried), potatoes offer fiber, potassium, vitamin C, and resistant starch 17. Potatoes not only provide essential nutrients but are also filling when prepared simply 18.

Liver
Liver is one of the most nutrient-rich foods available. It is exceptionally high in vitamin A, B12, folate, and iron 19.  Liver—especially beef liver— is the best food source of preformed vitamin A (retinol), a nutrient that is essential for all cellular functions, and especially immune health and eye health 20.

Olives & olive oil
Olive oil is rich in oleic acid and polyphenols, anti-inflammatory compounds that may help lower the risk of diabetes, support metabolic health, and promote the growth of beneficial gut bacteria 21. A staple of a Mediterranean diet, olive oil is versatile in the kitchen and can be used to drizzle on salads or as a cooking oil.

Eggs
Eggs are a complete protein source, containing all nine essential amino acids. They are a great source of choline, an important nutrient needed for brain health and liver health 22.

Coconut (oil, milk, and meat)

Coconut, a high-fat food, is a rich source of healthy fats, specifically medium-chain triglycerides (MCTs). Dried coconut and coconut flour are excellent sources of fiber, potassium, magnesium, and iron 23.

Including smaller portions of higher-energy-dense options, such as nuts, seeds, and fatty fish, is 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

If you’re trying to lose weight, choosing foods that are nutrient-dense and lower in energy density can help you feel full while keeping your calories in check. 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

Vegetables, fruits, soups, and cooked grains, such as rice or lentils, add volume without excess calories.

Studies show that 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 24.

Eat Higher-Fiber Foods

Foods high in fiber promote feelings of fullness and support the growth of healthy gut bacteria. 

About 95% of Americans don’t eat enough fiber daily, which is recommended to be 21-26 grams/day for women and 30-38 grams for men 25. 

Caveat: Some people with sensitive guts may not be able to tolerate much fiber—only eat fiber to your tolerance level.

Choose High-Protein Meals

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

Add Less Oil 

This helps reduce calorie load without shrinking your portion size.

Don’t Drink Calories

Drinks like soda and juice add calories without making you feel full. These liquid calories contribute to total intake without curbing hunger and are a major driver of obesity in Americans 26.

Look After Your Gut Health

Digestive issues can impact nutrient absorption and energy levels 27. Improving gut balance may help with weight regulation 28.

How to Have More Energy While Consuming Fewer Calories

The key to feeling energetic while consuming fewer calories overall is 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 29.

Understanding Energy Density Diet Helps Keep Us in Shape

When weight loss is your goal, 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 consume extra calories without feeling overly full.

Both styles of eating have some shared core health principles. For example, whether you are overweight, underweight, or weight-stable, it is beneficial to choose minimally processed, whole foods and avoid sugary drinks. 

For more tips on boosting energy, listen to Dr. Ruscio, DC Radio, episode 4 Strategies to Boost Longevity, Energy, Mood, and More. 

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 gut health. Investigate these issues further with the Ruscio Institute for Functional Health. You can also find helpful guidance on supporting underlying gut health in my book Healthy Gut, Healthy You.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.