Understanding the concept of caloric density can help you meet your weight loss and health goals. Simply put, if you consume a lot of foods with low caloric density and high nutrient density, you can fill up your body and keep from overindulging in fattening foods. On the other hand, people trying to gain weight need to choose foods with a high caloric density and plenty of nutrients.
Definition
The caloric density of a food is simply a way of describing how many calories are packed in a serving of that food. Sometimes caloric density is also called energy density. Foods that have a lot of calories in small units of these foods are considered to have a high caloric density. Foods that contain few calories per serving are considered to have a low caloric density. Caloric density differs from nutrient density, which measures how many nutrients are packed into a single serving of a food. Some calorie-dense foods are also nutrient-dense, but this isn't always the case.
Factors
A few different factors affect the caloric density of foods. A high water content can add bulk to a food without adding calories, so foods high in water tend not to be calorie dense. Foods with a lot of air also have low caloric density. On the other hand, thick, heavy foods with not much air or water are often calorie-dense. Fiber can also lower the caloric density of a food because indigestible fiber takes up space that would otherwise be taken up by calories. Foods high in fat are very calorie-dense because fat has 9 calories per gram compared with the 4 calories per gram in carbohydrates and protein.
Calorie-Dense Foods
Foods that are calorie dense, but healthy include avocados and nuts. Unhealthy calorie-dense foods are those high in saturated fat or trans fats, including fatty meats and deep-fried foods. Oils, butter and lard are some of the most calorie-dense foods around, so adding these to a meal boosts the caloric density significantly. Choose your added fats wisely to include such fats as olive, flax and canola oils, which are high in monounsaturated and polyunsaturated fats because these at least give you heart health benefits along with the calories. Foods with a lot of sugar are also often calorie-dense, yet don't contain many nutrients.
Low-Caloric-Density Foods
Fruits and vegetables generally have a low caloric density due to their water and fiber content. Whole grains have a lower caloric density than refined grains because they still contain their fiber. Legumes, such as beans, peas and soybeans, have a low caloric density and high nutrient density as well. Lean meats, low-fat dairy, eggs and fish have a low-to-medium caloric density. One good way to lower the caloric density of your meal is to add water, making a soup instead of a casserole, for example.
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