While nutrients and calories are thrown around casually in the health and wellness space, they are two different concepts in nutrition. Each food item contains a certain amount of calories and the nutrition it provides, and according to experts, the lower the calorie count and higher the nutritional value, the more that item should feature in your regular diet. Indianexpress.com caught up with a health expert to help you understand the key differences between the two and figure out which foods should form part of your daily diet.
“Calories are units of energy provided by foods. They measure the energy content of food and are essential for bodily functions, growth, and maintenance. Calories are expressed in kilocalories (kcal). Nutrients, on the other hand, are foods essential for growth, maintenance and health. They provide energy, build or repair tissues, and regulate bodily functions,” explains Dr Pramod Tripathi, founder of Freedom From Diabetes.
They can be broadly classified as:
Macronutrients: Carbohydrates, Proteins, Fats
Micronutrients: Vitamins and Minerals
The main differences between calories and nutrients can be categorized into:
Purpose: Calories provide energy, while nutrients support growth, repair and health.
Type: Calories are a unit of measurement, while nutrients are specific substances.
Function: Calories fuel bodily functions, while nutrients perform various roles (energy, building/repairing tissues, regulating functions).
Balance Nutrients and calories A healthy diet is important. Here’s a list of foods that are high in nutrients and low in calories and vice versa to help you get started.
Foods that are 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
– 30 grams of nuts: 160-200 calories
5. Chicken, poultry, fatty fish (salmon, sardines, tuna)
– High in omega-3 fatty acids, protein and vitamins D and B12
– 75-100 grams cooked: 180-200 calories
6. Pulses and legumes (lentils, chickpeas, black beans) – rich in protein, fiber, and minerals like iron and zinc
– 30 grams of raw lentils: 100 calories
7. Whole grains (unpolished rice, millet, organic wheat) – rich in fiber, vitamins and minerals
– 30 grams of raw grains: 100 calories
Micronutrients are essential for maintaining a healthy immune system (Source: Freepik)
Low-nutrient, high-calorie foods:
1. Sugary drinks (soda, juice, sports drinks)
– High in empty calories, added sugar
– 1 cup: 100-200 calories
2. Refined grains (white bread, sugary cereals)
– Low in fiber, vitamins and minerals
– 1 piece / 1 cup: 80-150 calories
3. Processed meats – high in saturated fat, sodium and nitrates
– 75-100 grams cooked: 200-300 calories
4. Fried foods (fries, fried chicken, donuts)
– High in calories, unhealthy fats and sodium
– 1 serving: 200-400 calories
5. High-fat dairy (cheese, whole milk)
– Saturated fat, high in 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 and choose lean protein sources (chicken, fish, legumes). Always go for whole grains over refined grains.” However, he advises making sure you’re getting plenty of healthy fats (nuts, seeds, avocados). And of course, limit your intake of sugary drinks, processed meats, and fried foods.
Tripathi aims to eat 2 servings of fruits and 3-5 servings of vegetables daily. “Include 60-75gms (raw weight) of whole grains per day. Choose protein sources that provide 75-100gms per day and ensure that your healthy fats make up 20-35% of daily calories,” he said.
Disclaimer: This article is based on information from the public domain and/or experts we spoke to. Always consult your health practitioner before starting any routine.
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