Do we Do we know the truth about nutrition facts, or all we know is fiction? Is there a discrepancy between what we think is healthy and what we consume? The information on this page aims to clear misconceptions, expand knowledge, raise awareness, and last but not least, provide practical advice to achieve a healthier dietary lifestyle. The only way to achieve our goal is to have fundamental knowledge about nutrient and energy density. 

Nutrient Density & Nutrition Facts

A diet containing food from all nutrient groups is a healthier one, such food is nutrient-dense. By definition, nutrient-dense food is food that provides minerals, vitamins, and other beneficial elements to our diet in a reputable amount and with lesser calories. All whole grains, vegetables, fruits, seafood, eggs, beans, peas, unsalted nuts, lean meats, and lean poultry are nutrient-dense when prepared without solid fats or sugars. On the other hand, food that provides more calories and lesser amounts of the nutrient is called empty-calories food. When we know the two categories of food, our choices for a sustainable diet becomes easier.     

Energy Density & Nutrition Facts

The equilibrium between calories and nutrients in a given good is called energy density. When the foods we consume provide more nutrients than calories we call it food with lower energy density. On the other hand, if the calories are more than the nutrient density we tag it as a higher density food. The bottom line, your food of choice must be with higher nutrient density and lower energy density.


How to Calculate Energy Density

First, read the label for the number of calories in a gram of food. Second, look for the number of calories in a portion of food. Third, divide the number of calories in a portion by the food’s weight in grams.                                                                                                    

Chocolate bar

In the label, we have 220 calories in 42 grams of the chocolate bar. We divide the calories by 42 grams to get information about the nutrition-density of 42 grams of chocolate: 220/42 = 5.24

Green Summer Sweet Peas

The label shows 80 calories in 100 grams of peas: 80/100 = 0.8

Frozen Strawberries

The label shows 50 calories for consumed 140 grams: 50/100 = 0.5     


The biggest part of your food must be high in nutrient density and low in energy density. Always remember that food with a higher content of fiber tends to be higher in nutrient density and lower in energy density. On the other hand, food with higher fat content is lower in nutrient density and higher energy density (calories).​