Calorie-dense foods pack many calories into small volumes; nutrient-dense foods deliver high nutrition relative to calories. Research by Barbara Rolls shows people eat a consistent weight of food—lower calorie density means more volume with fewer calories. Vegetables are 0.1-0.5 cal/gram; oils are 9. The ideal: high nutrient density, low calorie density.
This companion covers both concepts, why calorie density matters, the optimal combination, and practical application for building meals. (3 min read)