Which statement best describes nutrient-dense versus empty-calorie foods?

• A. Nutrient-dense foods provide substantial vitamins and minerals per calorie; empty calories provide calories with little nutrients
• B. Empty calories provide more vitamins per calorie
• C. Nutrient-dense foods have no calories
• D. Empty calories are always healthier

Answer: (A)

Nutrient density describes how many nutrients you get for each calorie you consume. The best description is that nutrient-dense foods provide substantial vitamins and minerals per calorie, while empty-calorie foods provide calories with little nutrients. This means foods like vegetables, fruits, lean proteins, and whole grains deliver important micronutrients and other beneficial components without excessive calories, whereas empty-calorie options—often high in added sugars and unhealthy fats—supply energy but few vitamins, minerals, or fiber.

All foods contain calories, including nutrient-dense ones, so they aren’t calorie-free. Empty calories aren’t healthier overall because they add energy with little nutritional value and can displace more nutrient-rich foods in the diet.