What is energy density?
Energy density is the amount of energy (or calories, kcal) per gram of food.
Lower energy density foods provide less energy per gram of food – this means that you can have larger, more satisfying portions of these foods for fewer calories.
Research suggests that people feel full according to the amount of food they eat, not the number of calories they take in. This is important as being able to eat a greater amount of food can help keep you feeling full, and you can eat plenty of low energy foods for relatively few calories.
The energy density approach may help you make food choices that can help you feel full and satisfied, without counting calories. This approach focuses on what you can eat rather than what you can’t.
Dr Stacey Lockyer, Senior Nutrition Scientist, British Nutrition Foundation
Foods lower in energy density:
Foods that have a lot of water or fibre are typically low in energy density.
Water in foods can add volume to the meal, helping you to feel fuller, without adding to the calories.
Fruit
Foods that are naturally high in water, such as fruit.
Pasta and rice
Foods like pasta and rice that absorb water during cooking.
Vegetable-based dishes
Vegetable-based dishes with added water such as stews.
Key facts about energy density
- Energy density is the amount of energy (or calories, kcal) per gram of food.
- By choosing the lower energy density foods, you can eat more food for the same number of calories.
- Foods that have a lot of water or fibre are typically low in energy density.
How can I reduce the energy density of my diet?
Cut the energy density of your diet by choosing:
Foods with high water content
Lower energy density foods include foods that are naturally high in water. Examples of lower energy density foods are fresh fruit and vegetables, foods that absorb water during cooking like pasta, rice and pulses, and dishes with added water such as soups.
Foods containing fibre
Our body cannot fully digest dietary fibre and so dietary fibre provides fewer calories per gram (only 2 kcal per gram) compared to carbohydrate, protein, and fat. Choosing fibre-rich foods can help us feel fuller too.
High-protein foods
High protein foods (such as lean meat, poultry, fish, eggs, pulses) may help decrease hunger and keep us feeling fuller. For sustainability and health, it’s recommended not to eat too much red and processed meat.
Foods that are lower in fat
Reducing the amount of fat you add to dishes when cooking can also lower their energy density. Generally, if you lower the fat content of a recipe you can get a bigger portion for the same number of calories.
Healthy foods with a higher energy density
It’s good to include some of these in your diet.
Whilst it’s beneficial for weight control to see where you can make lower energy density food choices, there are some higher energy density foods that are a useful part of a balanced diet. These foods are rich in healthy fats.
Nuts, nut butters and seeds
Unsalted, unsweetened nuts, seeds and nut butters can be a healthy snack or addition to curries and stir fries. As well as unsaturated (healthy) fats they contain fibre, protein, vitamins, and minerals.
Oils for cooking, salads, and spreads
Some unsaturated oils (like olive, sunflower and rapeseed) should be included in a healthy, balanced diet but you should measure out the amount you need carefully.
Avocados
These have a high unsaturated (healthy) fat content compared to other fruit and vegetables. You can include avocados as part of a healthy, balanced diet.
A guide to the energy density approach
This guide may help you make food choices that can help you feel full and satisfied, without counting calories.
Which foods are lower in energy density?
Foods that have a lot of water or fibre are typically low in energy density. Water in foods can add volume to the meal, helping you to feel fuller, without adding to the calories.
Low energy density foods:
- Foods that are naturally high in water, such as fruit.
- Foods like pasta and rice that absorb water during cooking.
- Vegetable-based dishes with added water such as stews.
