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Calculate calories per gram to make smarter food choices for weight management
Click any food to calculate its calorie density
Calorie density (or energy density) refers to the number of calories in a given weight of food, expressed as calories per gram. It's a powerful concept for weight management because it helps you understand which foods provide more volume for fewer calories.
Foods with lower calorie density allow you to eat larger portions while consuming fewer calories, which can help with satiety and weight management. High calorie density foods aren't necessarily bad - many are nutritious - but they require more careful portion control.
Start meals with low-density vegetables and fruits to increase volume
Mix calorie-dense foods with vegetables to reduce overall density
Foods with high water content naturally have lower calorie density
Nuts, seeds, and oils are nutritious - just watch portions
Broth-based soups are filling and typically low in calorie density
High-fiber foods tend to have lower calorie density and increase fullness
No, a balanced diet includes foods across all density categories. Many high-density foods like nuts, seeds, and avocados are very nutritious. The key is portion control and balance.
Water adds weight to food but contains zero calories. Foods with high water content (like fruits and vegetables) naturally have lower calorie density because you're getting more grams of food for fewer calories.
No, they're different concepts. Calorie density is about calories per gram, while nutrient density is about nutrients per calorie. Some foods can be both low in calories and high in nutrients (like spinach), making them ideal for health.
Focusing on lower calorie density foods can help with weight loss because they allow you to eat more volume while consuming fewer calories. However, total calorie intake, physical activity, and overall diet quality all matter for successful weight management.
Absolutely not! Many nutritious foods have high calorie density, including nuts, seeds, nut butters, olive oil, and avocados. These provide healthy fats and important nutrients. The key is being mindful of portions.
Cooking can change calorie density significantly. Boiling adds water (decreasing density), while roasting or dehydrating removes water (increasing density). A raw potato has lower calorie density than the same potato made into chips.
Pure macronutrients have these densities: fat = 9 cal/g, alcohol = 7 cal/g, protein = 4 cal/g, and carbohydrates = 4 cal/g. This is why high-fat foods tend to have higher calorie density.
You don't need to calculate it for every food. Instead, learn general principles: vegetables and fruits are usually low density, oils and fried foods are high density. Use the calculator to check foods you're curious about or eat frequently.