Whether your goal is to lose fat, gain muscle, or simply have better nutrition caloric density is an important topic to concept to understand. Caloric density is the number of calories contained in 1 gram of a given food. In layman’s terms foods that are higher in caloric density are going to pack more calories than lower caloric density foods of the same weight.
Eating foods of lower caloric density can be very beneficial, as they are naturally less processed fruits and vegetables. Lower density foods will allow you to eat more of a given food without taking the same caloric hit while also consuming foods rich in phytonutrients, vitamins, minerals, water, and fiber. Higher, yet healthy calorically dense foods include nuts, most animal protein sources, such as beef, poultry, and fish. Poor choices of calorically dense foods are often highly processed foods such as cookies, alcohol, crackers, chips, and dressings.
As always the best foods are going to be minimally processed, natural foods such as vegetables, nuts, lean cuts of meat and fish, and fruits. Caloric density will vary among food groups, but understanding the concept and making wise dietary choices with caloric density in mind can go a long way to helping you reach your goals.