While nutrients and calories are thrown around casually in the health and wellness space, they are two distinct concepts in nutrition. Every food item comes with a set amount of calories and the nutrition it offers, and according to experts, the lower the calorie count and higher the nutritional value, the more should that item feature in your regular diet. Indianexpress.com reached out to a health expert to help you understand the key differences between both and find out which foods to make a part of your daily consumption.
“Calories are units of energy provided by foods. They measure the energy content of foods and are essential for bodily functions, growth, and maintenance. Calories are expressed in kilocalories (kcal). On the other hand, nutrients are substances in foods essential for growth, maintenance, and health. They provide energy, build or repair tissues, and regulate bodily functions,” explained Dr Pramod Tripathi, Founder of Freedom From Diabetes.
They can be broadly classified into:
Macronutrients: carbohydrates, proteins, fats
Micronutrients: vitamins and minerals
The key differences between calories and nutrients can be categorised into the following:
Purpose: Calories provide energy, while nutrients support growth, maintenance, and health.
Type: Calories are a unit of measurement, whereas nutrients are specific substances.
Function: Calories fuel bodily functions, whereas nutrients perform various roles (energy, building/repairing tissues, regulating functions).
Balancing nutrients and calories is crucial for a healthy diet. Here’s a list of foods rich in nutrients and low in calories and vice versa to help you get started.
Foods Rich in Nutrients, but Low in Calories:
1. Green leafy vegetables – Packed with vitamins A, C, K and minerals like calcium and iron
– 1 cup cooked: 20-50 calories
2. Vegetables – Rich in vitamins C and K, fiber, and antioxidants
– 1 cup cooked: 50-100 calories
3. Fruits – High in vitamins A, C and K, antioxidants, and fiber
– 1 cup: 60-80 calories
4. Nuts and Seeds – Rich in healthy fats, protein, fiber, and minerals
– 30gms of nuts: 160-200 calories
5. Poultry, Chicken, Fatty Fish (salmon, sardines, tuna)
– High in omega-3 fatty acids, protein, and vitamins D and B12
– 75-100gms cooked: 180-200 calories
6. Pulses and Legumes (lentils, chickpeas, black bean) – Rich in protein, fibre, and minerals like iron and zinc
– 30gms raw dals: 100 calories
7. Whole grains (Unpolished rice, millets, organic wheat) – Rich is fibre, vitamins and minerals
– 30gms raw grains: 100 calories
Micronutrients are essential for maintaining a healthy immune system (Source: Freepik)
Foods Low in Nutrients, High in Calories:
1. Sugary Drinks (soda, juice, sports drinks)
– High in empty calories, added sugars
– 1 cup: 100-200 calories
2. Refined Grains (white bread, sugary cereals)
– Low in fibre, vitamins, and minerals
– 1 slice/1 cup: 80-150 calories
3. Processed Meats – High in saturated fats, sodium, and nitrates
– 75-100gms cooked: 200-300 calories
4. Fried Foods (fries, fried chicken, doughnuts)
– High in calories, unhealthy fats, and sodium
– 1 serving: 200-400 calories
5. High-Fat Dairy (cheese, whole milk)
– High in saturated fats, calories
– 1 cup: 100-200 calories
How can you balance nutrients and calories?
“Focus on whole and unprocessed foods, include a variety of colorful fruits and vegetables as well as choose lean protein sources (poultry, fish, legumes). Always go for whole grains over refined grains.” However, he advised making sure that you are consuming healthy fats (nuts, seeds, avocado) in moderation. And of course, limit the intake of sugary drinks, processed meats, and fried foods.
Dr Tripathi recommended aiming for 2 servings of fruits and 3-5 servings of vegetables daily. “Include 60-75gms (raw weight) whole grains daily. Choose protein sources that offer 75-100gms per day and make sure your healthy fats form 20-35% daily calories,” he said.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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