Harnessing Energy Density

Jul 9, 2025
2 min read

Updated: 6 days ago

Energy density refers to how much energy (calories) there is per gram of food. You can see in the picture below how this might be helpful to know, if you find it hard to feel full.

In general:

Low energy density foods have fewer calories per gram - they're high in water or fibre.
High energy density foods have more calories in a smaller portion - they're lower moisture and higher fat.

Example of high energy-density foods (left) vs low energy-density foods (right)

The Stomach

Lower energy density foods fill more space in your stomach, which helps trigger stretch receptors that send fullness signals to your brain (via the vagus nerve). These signals work alongside hormones like ghrelin (which stimulates hunger) and leptin (which helps regulate long-term energy balance).

What can I add in?

Many people need plenty of volume in their meals to feel full.

And the good news is that adding in low energy dense foods is a great way to add in more volume and food to half of your plate - without having to worry about health implications, or poor nutrition. This is because many of these foods will be high in anti-inflammatory compounds, nutrients and fibre.

However - low energy density is not the single most important aim

It's great to think about what we can add in, in bulk,

However, you can see that nuts, seeds and oils are very energy-dense, but in general would be recommended to have servings of these daily! So, including all foods - some in more mindful quantities - is usually the aim for most people (rather than turning into rigid rules).

You can't fool the body!

We can’t trick the body into fullness by eating massive portions of cabbage or salad alone. Hunger and satisfaction are about having enough fuel, fibre, fat, protein, and pleasure. Your body needs a mix.

Sometimes, a portion of a higher energy food (like a cookie) brings more satisfaction and fewer cravings than a giant bowl of lettuce (and that’s unsurprising!).

But appetite is complicated and we cant always predict how we will feel after a meal. Making peace with feeling underwhelmed, uncomfortable, sad or disappointed after eating is a normal part of the eating experience. This includes whether it's because we don't want to stop - or have regrets about our choices!

In general, finding ways to combine foods that give us feelings of fullness and satisfaction often helps prevent overeating later. Finding ways to speak to ourselves about the choice we made, learn, and move on - is also vital.

If you would like support building a great plate without having to overthink everything, or have a hard time with the psychological side of eating - reach out!

Lizzie