Nutrient and energy density

From Food

Nutrient dense food[edit | edit source]

Provides vitamins, minerals and other beneficial substances and relatively few calories without solid fats, added sugars, added refined starches (skrobia) or added sodium. Nutrient dense foods include:

  • all vegetables
  • fruits
  • whole grains
  • seafood
  • eggs
  • beans and peas
  • unsalted nuts and seeds
  • fat-free and low-fat dairy
  • lean meats and poultry

Frying food makes it less nutrient dense, as well as adding extra sugar.

Opposite to nutrient dense food is empty calories food (e.g. sugar), which increases calories without providing any actual value.

Emphasizing nutrient dense foods is a right way to go achieving a healthy diet.

Energy density (calorie density)[edit | edit source]

Number of calories in a gram of food.

Energy dense foods tend to be nutrient poor; nutrient rich foods tend not to be energy dense.