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Many of the foods and beverages we enjoy contain empty calories – calories from solid fats and/or added sugars. While they can make a food or beverage tastier, they add calories with few or no nutrients. Some of the biggest culprits include:
- Cakes, cookies, pastries, and donuts – contain both solid fat and added sugars
- Sodas, energy drinks, sports drinks, and fruit drinks – contain added sugars
- Cheese – contains solid fat
- Pizza – contains solid fat
- Ice cream – contains both solid fat and added sugars
- Sausages, hot dogs, bacon, and ribs – contain solid fat
Some foods, like candy and soda, are made up only of empty calories. There are other foods that contain important nutrients and some empty calories that may also be served in a version with few or no empty calories:
| Food Version with SOME Empty Calories | Food Version with FEW OR NO Empty Calories |
|---|---|
| Sweetened applesauce (contains added sugars) | Unsweetened applesauce |
| Regular ground beef (75% lean – contains solid fats) | Extra lean ground beef (95% or more lean) |
| Fried chicken (contains solid fats from frying and from the skin) | Baked chicken breast without skin |
| Sugar-sweetened cereals (contain added sugars) | Unsweetened cereals |
| Whole milk (contains solid fats) | Fat-free milk |
Eating a small amount of food with empty calories is okay, but most people eat far more than what is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages that contain empty calories less often or by decreasing the amount you eat or drink.
How Many Empty Calories Can I Have?
The limit for empty calories is based on estimated calorie needs by age and gender group. Physical activity increases calorie needs, so those who are more physically active need more total calories, and as a result have a higher limit for empty calories. The total calorie needs below are based on someone who gets less than 30 minutes of moderate physical activity on most days.
Estimated Calories for Those Not Physically Active:
| Age & Gender | Total daily calorie needs | Daily limit for empty calories |
|---|---|---|
| Children 2-3 years | 1000 calories | 135* |
| Children 4-8 years | 1200-1400 calories | 120 |
| Girls 9-13 years | 1600 calories | 120 |
| Boys 9-13 years | 1800 calories | 160 |
| Girls 14-18 years | 1800 calories | 160 |
| Boys 14-18 years | 2200 calories | 265 |
| Females 19-30 years | 2000 calories | 260 |
| Males 19-30 years | 2400 calories | 330 |
| Females 31-50 years | 1800 calories | 160 |
| Males 31-50 years | 2200 calories | 265 |
| Females 51+ years | 1600 calories | 120 |
| Males 51+ years | 2000 calories | 260 |
* The limit for empty calories is higher for children ages 2-3 because younger children have lower nutrient needs and smaller recommended intakes from the basic food groups.
Counting Empty Calories
The chart below is a quick guide to the estimated number of empty calories in common foods. It’s easy to see how fast you can exceed your daily allowance of empty calories, even when you watch what you eat.
| Food | Amount | Estimated Total Calories | Estimated Empty Calories |
|---|---|---|---|
| Dairy Group | |||
| Skim milk | 1 cup | 83 | 0 |
| 1% milk | 1 cup | 102 | 18 |
| 2% milk | 1 cup | 122 | 37 |
| Whole milk | 1 cup | 149 | 63 |
| Low-fat chocolate milk | 1 cup | 158 | 64 |
| Cheddar cheese | 1 ½ ounces | 172 | 113 |
| Nonfat mozzarella cheese | 1 ½ ounces | 59 | 0 |
| Whole milk mozzarella cheese | 1 ½ ounces | 128 | 76 |
| Fruit-flavored low-fat yogurt | 1 cup | 250 | 152 |
| Ice cream, vanilla | 1 cup | 275 | 210 |
| Cheese sauce | ¼ cup | 120 | 64 |
| Protein Foods Group | |||
| Extra lean ground beef | 3 oz, cooked | 146 | 0 |
| Regular ground beef | 3 oz, cooked | 229 | 64 |
| Turkey roll, light meat | 3 slices, 1 oz each | 165 | 0 |
| Roasted chicken breast (skinless) | 3 oz, cooked | 138 | 0 |
| Roasted chicken thigh with skin | 3 oz, cooked | 209 | 47 |
| Fried chicken with skin and batter | 3 medium wings | 478 | 382 |
| Beef sausage, precooked | 3 oz, cooked | 345 | 172 |
| Pork sausage | 2 patties (2 oz) | 204 | 96 |
| Beef bologna | 3 slices (1 oz each) | 261 | 150 |
| Grains Group | |||
| Whole wheat bread | 1 slice | 69 | 0 |
| White bread | 1 slice | 69 | 0 |
| English muffin | 1 | 132 | 0 |
| Blueberry muffin | 1 small muffin | 259 | 69 |
| Croissant | 1 medium | 231 | 111 |
| Biscuit, plain | 1 medium | 186 | 71 |
| Cornbread | 1 piece | 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 2-layer cake | 408 | 315 |
| Glazed donut, yeast type | 1 medium | 255 | 170 |
| Cinnamon roll | 1 medium | 223 | 137 |
| Vegetable Group | |||
| Baked potato | 1 medium | 159 | 0 |
| French fries | 1 medium order | 431 | 185 |
| Onion rings | 1 order (8-9) | 275 | 160 |
| Fruit Group | |||
| Unsweetened applesauce | 1 cup | 105 | 0 |
| Sweetened applesauce | 1 cup | 173 | 68 |
| Other | |||
| Pepperoni pizza | 1 slice of a 14” pizza | 340 | 139 |
| Regular soda | 1 can (12 oz) | 136 | 136 |
| Regular soda | 1 bottle (20 oz) | 192 | 192 |
| Fruit-flavored drink | 1 cup | 128 | 128 |
| Butter | 1 tsp | 36 | 33 |
| Stick margarine | 1 tsp | 36 | 32 |
| Cream cheese | 1 Tbls. | 41 | 36 |
| Heavy whipping cream | 1 Tbls. | 51 | 45 |
| Frozen non-dairy whipped topping | ¼ cup | 60 | 55 |
| Table wine | 1 glass (5 oz) | 121 | 121* |
| Beer (regular) | 1 can (12 oz) | 155 | 155* |
| Beer (light) | 1 can (12 oz) | 104 | 104* |
| Distilled spirits (80 proof) | 1 standard drink (1 ½ fluid oz) | 96 | 96* |
*Calories from alcohol are not from solid fats or added sugars, but they count against your limit for empty calories.
If you enjoy eating and you want to watch your weight at the same time, these numbers might be a little disheartening. Just remember:
- Enjoy your food, but eat less.
- Avoid oversized portions
- Drink water instead of soda or other sugary drinks
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