empty calories – what are they?
Despite what the term implies, most empty calorie foods can contain an extremely high number of calories. Often known as discretionary calories,
they produce the same amount of energy as other calories but have little, or no nutrient value whatsoever, hence the term “empty calories”.
There are many empty calorie foods but the biggest culprit, especially if trying to lose weight, are sodas, carbonated soft drinks and fruit drinks. These all contain high amounts of sugar and sweeteners. Alcohol contains no nutrients whatsoever apart from empty calories.
These are closely followed by empty calorie foods such as cakes, pastries, pies etc, although not as high as sodas and soft drinks, they can contain large amounts of sugar as well as
saturated fats such as butter, margarine and lard, plus the worst fats of all: trans or hydrogenated fats. Many of them also contain processed carbohydrates.
Other foods to avoid are fast and junk foods. Most of them contain unhealthy trans and hydrogenated fats, especially the likes of French fries, breaded chicken, onion rings and fish fillets, which are deep fried mostly in hydrogenated oil. Not conducive to low cholesterol and a healthy heart!
Did you know that 1 teaspoon of sugar, depending on the size of the spoon, can contain between 15 and 20 calories? Did you also know that a 12 oz. (355 ml, 3/5ths of a pint) of most fruit drinks contain 12 teaspoons of sugar? That’s a whopping 180 calories of sugar without anything else.
Sodas and soft drinks, particularly carbonated ones, run a close second with 9 teaspoons of sugar per 12 oz. serving.
Don’t be misled into believing that diet cola, sodas with no added sugars or sugar-free are the answer. They’re not! They’re sweetened with artificial sweeteners, such as aspartame, which are highly acidic. Excessive use of this type of soda will lower your body’s pH which will become acidic and eventually lead to weight gain. See Posts: pH (potential of Hydrogen) – Part 1 and pH (potential of Hydrogen) – Part 2
Candy and candy bars all come into the equation with a 1 oz. (28 grams) chocolate bar having 3 teaspoons of sugar.
empty calorie foods: avoid over-Indulging
It is really important you don’t over-indulge on empty calorie foods, especially if on a weight loss diet as, apart from lacking in vitamins and minerals and many other nutrients essential to good health, over-indulgence will lead to weight gain.
It is also important that a proper body weight be maintained. This can be done by balancing food energy intake with activity.
If you engage in heavy physical activity you will need more food energy as fuel than a person who leads a sedentary life or does little or no exercise (not advisable), this can be supplied by empty calories foods in addition to balancing them with foods with essential nutrients.
The recommended adult daily calorie needs of somebody doing limited daily exercise with the maximum amount of empty calories in parentheses are as follows:
Male aged 19-30: 2400 (330); 31-50: 2200 (265); 51+ 2000 (260).
Female aged 19-30: 2000 (260); 31-50: 1800 (160); 51+ 1600 (-).
| Dairy Products | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
| 1% milk (low fat) | 1 cup | 102 | 18 |
| 2% milk (reduced fat) | 1 cup | 122 | 37 |
| Whole milk | 1 cup | 149 | 63 |
| Low-fat chocolate milk | 1 cup | 158 | 64 |
| Cheddar cheese | 1½ oz. | 172 | 113 |
| Whole Milk Mozzarella Cheese |
1½ oz. | 128 | 76 |
| Fruit flavored low-fat yogurt |
1 cup (8 fl. oz.) | 250 | 152 |
| Frozen yogurt | 1 cup | 224 | 119 |
| Ice cream, vanilla | 1 cup | 275 | 210 |
| Cheese sauce | ¼ cup | 120 | 64 |
| Protein Foods | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
| Regular ground beef 80% lean |
3 oz. Cooked | 229 | 64 |
| Roasted chicken thigh with skin |
3 oz. cooked | 209 | 47 |
| Fried chicken with skin and batter |
3 medium wings | 478 | 382 |
| Beef sausage (pre-cooked) |
3 oz. cooked | 345 | 172 |
| Pork sausage | 2 patties (2 oz.) | 204 | 96 |
| Beef bologna | 3 slices (1 oz. each) |
261 | 150 |
| Grains | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
Blueberry muffin | 1 small muffin (2 oz.) |
259 | 69 |
| Croissant | 1 medium (2 oz.) | 231 | 111 |
| Biscuit, plain | 1 medium (2½” diameter) |
186 | 71 |
| Cornbread | 1 piece (2½” x 2½” x 1¼”) |
167 | 52 |
| Corn flakes cereal | 1 cup | 90 | 8 |
| Frosted corn flakes cereal |
1 cup | 147 | 56 |
| Graham crackers | 2 large pieces | 118 | 54 |
| Whole wheat crackers |
5 crackers | 85 | 25 |
| Round snack crackers |
7 crackers | 106 | 42 |
| Chocolate chip cookies |
2 large | 161 | 109 |
| Chocolate cake | 1 slice of two-layer cake |
408 | 315 |
| Glazed doughnut, yeast type |
1 medium, 3¾” diameter |
255 | 170 |
| Cinnamon sweet roll | 1 medium roll | 223 | 137 |
| Fruit and Vegetables | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
| Sweetened applesauce |
1 cup | 173 | 68 |
| French fries | 1 medium order | 431 | 185 |
| Onion rings | 1 order (8 to 9 rings) |
275 | 160 |
| Miscellaneous Foods | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
| Pepperoni pizza | 1 slice 14″ pizza, regular crust |
340 | 139 |
| Regular soda | 1 can (12 fl. oz.) |
136 | 136 |
| Regular soda | 1 bottle (19.9 fl. oz.) |
192 | 192 |
| Fruit-flavored drink | 1 cup | 128 | 128 |
| Butter | 1 teaspoon | 36 | 33 |
| Stick margarine | 1 teaspoon | 36 | 32 |
| Cream cheese | 1 Tablespoon | 41 | 36 |
| Heavy (whipping) cream |
1 Tablespoon | 51 | 45 |
| Frozen whipped topping (Non dairy) |
¼ cup | 60 | 55 |
| Alcoholic Beverages | |||
| Food | Amount | Estimated Total Calories |
Estimated Empty Calories |
| Table wine | 1 glass (5 fl. oz.) | 121 | 121 |
| Beer (regular) | 1 can ( 12 fl. oz.) | 155 | 155 |
| Beer (light) | 1 can (12 fl. oz.) | 104 | 104 |
| Distilled spirits (80 proof) |
1 standard drink (1½ fluid oz.) |
96 | 96 |
Calories from alcohol are not from solid fats or added sugars, but they count against your limit for empty calories.
Data provided by the United States Department of Agriculture (USDA). U.S. Department of Agriculture
I hope this article has given you some insight as to why empty calorie foods should be avoided in any healthy diet, be it weight loss or otherwise.
Next up, let’s take a look at the pros and cons of organic and non-organic food.