What Are Energy-dense Foods?

Energy density is the number of calories for a given weight of food. Energy-dense foods are high in calories and can be either nutrient-rich, such as nuts and nut butters, or nutrient-poor, such as processed snack foods and candy. The ability to distinguish the difference between energy-dense foods that are nutrient-poor and those that are nutrient-rich is an important part of knowing how to eat healthy and being able to manage your weight. Several studies have linked a high consumption of energy-dense, nutrient-poor foods such as soda, refined snack foods and desserts with the rising rates of type 2 diabetes and obesity.

Fat

Fat is the most energy-dense nutrient; examples include oil, butter, lard and margarine. Consuming unsaturated fats, such as olive and canola oils, is better than consuming animal fats such as butter and lard. Hydrogenated fats should be avoided.

Fruit

Typically fruits are low in energy; however, avocados, coconuts, dried fruits and fruit juices are energy-dense fruits. Avocados and dried fruits are also nutrient-dense, so a small amount of these foods can be a healthy addition to your diet. Many fruit juices are energy-dense but nutrient-poor. Stick with 100-percent fruit juice and reduce or avoid juices sweetened with sugars or syrups.

Vegetables

Vegetables are also typically low in energy, but potatoes and other starchy vegetables are exceptions. Starchy vegetables are rich in nutrients and should be included as part of a healthy diet.

Grains

Grain foods are often energy-dense and can be nutrient-rich or nutrient-poor. Whole-grain oatmeal and brown rice are examples of nutrient-rich grains. An abundance of energy-dense, nutrient-poor grain foods exist, such as cookies, cakes, doughnuts, chips and other processed snack foods. These are known as "empty-calorie" foods, which means they contain a significant amount of calories and few, if any, nutrients.

Protein and Dairy

Protein foods are typically energy-dense and nutrient-rich. Examples are milk, eggs, cheese, nuts, nut butters, cottage cheese, meat and fish. Dairy products such as milk, cheese and certain cuts of meat can be high in saturated fat, so choose low-fat dairy products and lean cuts of meat. Examples of energy-dense dairy foods that should be limited are ice cream, shakes, sweetened milk products and other dairy-based snack foods with added sugars or fats.

Sweets

Sweets, also an example of "empty calories," are typically energy-dense and nutrient-poor. Too many "empty calories" in the diet -- coming from such products as soda, sugar-sweetened beverages and candy -- lead to weight gain.