Here's what that common term means.
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| | | "I can't eat that, it's full of empty calories!" We've all heard a version of this. Maybe it's caused you to avoid a food altogether, or maybe you still ate the food and felt bad about it, without knowing exactly why. Today, we asked Lindsay Mahar, a registered dietitian at Healthline, to explain what is meant by "empty calorie" and whether these foods can fit into a balanced diet. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
July 29, 2025 • 3 min read | | | | | |  | | | | Q: | What's an "empty calorie"? | | | A: | "Empty calorie" is a term used to describe foods with calories but little to no nutritional value. For example, candy and sugary drinks provide a lot of calories but have almost zero vitamins, minerals, protein, or fiber, which provide our bodies with benefits and, importantly, help us feel full. Other examples of foods with "empty calories" and little to no nutritional value include: - white bread
- cakes
- pastries
- chips
- crackers (that are not whole grain)
- ice cream
- alcohol
On the other hand, when you get the majority of your calories from a balanced diet full of vegetables, fruits, lean proteins, whole grains, and modest amounts of healthy fats, you give your body the nutrients it needs to function its best.
That doesn't mean you have to give up foods with low nutrient values altogether. If it's helpful, you can think of your daily caloric needs as a budget. Once you've hit your nutritional requirements — following My Plate can give you daily intake recommendations for specific food groups — then you can use the rest of the calories in your budget to eat whatever you like.
Just keep in mind that the American Heart Association recommends limiting added sugars to no more than 6% of calories per day, or about 100 calories per day for women and 150 calories per day for men.
All that said, an empty calorie may be low in nutrients, but it's not always low in purpose. Humans eat for a variety of reasons other than nourishment, including celebrations, joy, and comfort. Terms such as "empty calorie," "junk food," and "clean eating" place moral judgments on food, which can lead to shame and guilt. While it's important to get enough nutrients, there's nothing wrong with allowing yourself the occasional treat. In moderation, most foods can fit into a balanced diet. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | Sponsored by | |  | | | | | Science-backed weight loss | | | | |  | | WeightWatchers Clinic | | Thinking about starting your weight loss journey but unsure where to begin? You're not alone. Instead of turning to restrictive diets that don't last, try WeightWatchers. WeightWatchers not only focuses on weight loss, but on long-term health gains. Their proven Points® program, clinical support, and access to GLP-1 medications — if you qualify — can help you lose weight and keep it off. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | | | | What we're digesting | | 🩺 What to expect after receiving an MS diagnosis. Remember, this is a complex condition that manifests differently in everyone. | | 🤔 Can you feel an IUD when you're having sex? Not usually. And if you do, it may be a sign that something is amiss. | | 🫄 13 pregnancy do's and don'ts that may surprise you. These tips could help you prepare for this unique journey. | | 👏 Affordable wellness tools and habits for $20 or less. Check out these treasures! | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | ice cream.️ | | | | |
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