Our chat feature will be down for maintenance on March 17, 2024, from approximately 2:00 AM – 3:00 AM ET.
Please check back after our maintenance has concluded, or submit a ticket to our email support if you require assistance.

Ready for a change? Learn More

Calorie density: What is it and how can it help you lose weight?

by | Apr 29, 2022 | Last updated Dec 22, 2023

Frisches Gemüse hat in der Regel eine geringe Kaloriendichte, weshalb es perfekt zum Abnehmen ist.
  • Calorie density refers to the number of calories in a specific weight of food. 
  • High calorie density foods have a lot of calories concentrated in a small amount of food. Low calorie density foods contain fewer calories for the same weight.
  • Calorie density is a simple and effective weight loss strategy because it helps you choose foods that keep you feeling full on fewer calories.
  • Based on calorie density, Noom Weight’s three-color system guides you toward healthy and nutrient-rich whole foods that promote weight loss.
  • Noom Weight’s food tracking system makes it easy to incorporate low-calorie-density options while still enjoying your favorite treats.

Theoretically, any weight loss program can help you lose weight if you consume fewer calories than you burn each day.

But that only works if you still feel full and satisfied. 

If you don’t, you’ll constantly be left feeling hungry—which leads to cravings and overeating.

The solution?

Calorie density.

Calorie density allows you to overcome this weight loss challenge by choosing lower-calorie foods that are both nutritionally rewarding and satisfying.

Calorie density also gives you greater awareness.

Instead of just telling you to “eat better,” as many diets do, a calorie density approach teaches you what that actually means and how to do it.

In this article, we’ll break down what calorie density is and how it works for weight loss. 

You’ll also learn how Noom’s approach to calorie density can teach you new eating habits for long-term weight loss.

Ready to make a lasting change?

A healthier you, wherever you are.

Take The Quiz

What is calorie density?

Calorie density measures the number of calories in a specific weight of the food. Foods with low caloric density (like grapes) fill you up with fewer calories than foods with high caloric density (like raisins).

The key to caloric density?

Water.

The more water a food contains, the lower its caloric density.

Low-calorie-density foods also tend to provide more fiber and nutrients, which help you feel full.

With caloric density, there are no good or bad foods.

Different foods simply have different compositions. 

Walnuts, for instance, have one of the most nutritious profiles when you look at their benefits. 

However, they are dense in calories, so if you don’t pay attention to your portion size, those calories add up.

How do you calculate calorie density?

It’s easy. It’s just the number of calories divided by the weight of the food, or:

Calorie Density (CD) = Calories/Weight

calorie density formula

How does calorie density help you lose weight?

Imagine a quarter-pound steak and a quarter pound of cauliflower. While they weigh the same, the steak has 28 times the calories.

Here’s where it gets interesting:

If you eat the lower-calorie cauliflower, you could be just as full as if you ate the steak.

Only instead of consuming 300 calories of steak, you’ve had around 30 calories.

How? 

Calorie density. 

Caloric density is the key to helping you reduce your calorie intake while still eating in a way that is filling, satisfying, and nutritionally rewarding.

At Noom, we break all foods into three categories based on their calorie density: 

Green, yellow, or orange.

Low-calorie-density green foods will fill you up with the least calories. Think: fruits, vegetables, and whole grains.

Yellow foods—like chicken, lean beef, or low-fat dairy—have more calories.

Orange foods, such as tortilla chips and pizza, have the highest caloric density.

But that doesn’t mean they are bad or off-limits. It just means that you’ll feel less full eating 100 calories worth of tortilla chips than if you ate 100 calories worth of cherries.

Low-calorie density foods

The following are examples of low-calorie-density foods, which Noom Weight categorizes as green.

  • Fruits: berries, pineapple, watermelon, grapes, and apples
  • Vegetables: cucumber, lettuce, bell peppers, carrots, zucchini, and potatoes
  • Proteins: fish, shrimp, tofu, and non-fat dairy
  • Non-fat dairy: Greek yogurt, cheese sticks, and cottage cheese
  • Grains: whole wheat bread, quinoa, brown rice, and oats
  • Snacks: unsweetened apple sauce, salsa, and pickles
  • Beverages: almond, cashew, and soy milk; non-fat latte; tomato juice

High-calorie density foods

Some high-calorie-density foods—like processed foods, fried foods, and sugary treats—are obvious. Others might surprise you.

  • Dried fruits: dates, banana chips, and raisins
  • Proteins: bacon, 80% fat beef, fried chicken, and hot dogs
  • Full-fat dairy: butter, margarine, milk, yogurt, and cheese
  • Grains: white bread, hamburger buns, flour tortillas, bagels, and many kinds of cereal
  • Snacks: nut butters, potato chips, pretzels, and popcorn
  • Beverages: wine, margaritas, regular soda, and Frappuccinos
  • Desserts: ice cream, cookies, donuts, and cupcakes

Calorie density chart

Below is a calorie density food list, broken down using our three color system:

Color Chart – Meet the Foods

Green Foods

Fruits Grains Veggies Beverages Dairy Condiments Protein Snacks
Tomatoes
Cherry tomatoes
Kiwi
Watermelon
Strawberries
Oranges
Grapes
Raspberries
Pineapple
Blueberries
Apples
Pears
Bananas
Cherries
Peaches
Mangoes
Figs
Whole wheat:
– bread
– English muffins 

Whole grain:
– Pasta
– Pita
– Rice

Quinoa
Porrige
Rolled Oats
Grits
Brown rice
Wild rice
Rasam rice
Oat bran
Barley
12-grain bread
Brown rice noodles

Radish 
Lettuce
Cucumbers
Mushrooms
Bell peppers
Carrots
Broccoli
Cauliflower
Asparagus
Green salad
Green beans
Onions
Peas
Spinach
Brussels sprouts
Potatoes
Sweet potatoes
Zucchini
Corn
Spaghetti squash
Skim milk
Almond milk
Cashew milk
Soy milk
Non-fat latte
Vitamin water
Unsweetened soy milk
Tomato juice
Beet juice
Carrot juice
Unsweetened apple juice
Non-fat:
– Yogurt
– Greek yogurt
– Cheese sticks
– Cottage cheese
– Cheese
– Milk
– Sour Cream
Sauerkraut
Salsa
Hot sauces
Spicy mustard
Vinegars
Lemon and lime juice
Horseradish
Fish sauce
Tomato sauce
Unsweetened – applesauce 
Pickles
Shrimp
Egg whites
Prawns
White fish fillet
Crab meat
Raw oyster
Mahi mahi
Lobster 
Tofu

Yellow Foods

Fruits Grains Veggies Legumes/Seeds Beverages Dairy Condiments Proteins Soups Snacks
Olives
Dried apricots
Prunes
Persimmons
Canned Pineapples
Avocado
Plantain
Rice
– Basmati
– Coconut
– Yellow
– Jasmine
– Wild
Rice noodles
English muffins
Spaghetti
Noodles
Whole wheat bagel
Whole wheat tortilla
Couscous
Corn tortilla
Garlic Lentils 
Edamame
Beans (baked, etc)
Tempeh
Seitan
Dal
Quinoa salad
Chickpeas 
Diet socas
Grapefruit juice
Orange juice
Fruit smoothie
Rice milk
Unsweetened cranberry juice
Light beers
Vodka soda or tonic
Light/low-fat:
– Cream cheese
Low-fat: 
– Yogurt
– Milk (1-2%)
– Cottage cheese
– Cheese
Splenda
Stevia
Gravy
Oyster sauce
Cacao Powder
Balsamic vinegar
Mustard
Soy sauce
Pizza sauce
Dried basil
Sugar-free jelly
Quail egg 
Crab cakes
Steak
Fish
Sushi
Tuna
Eggs
Turkey
Chicken breast
Rotisserie chicken
Meatballs
Ham
Lean pork
Lean beef
Lean lamb
Deli meat
Duck breast
Canadian bacon
Canned tuna
Tomato bisque
Cream of potato
Clam chowder
Chili
Beef chili
Beef & veggie stew
Hummus 
Yorkshire pudding
Fruit cup
Banana pancake
Rice pudding
Fruit cocktail
Acai bowl

Orange Foods

Fruits Snacks Protein Desserts Beverages Grains Dairy Condiments
Fruits
Dates
Raisins
Dried cranberries
Nut butters
Nuts
Tortilla chips
Potato chips
Crackers
Popcorn
Sunflower seeds
Rice cakes
Pretzels
Protein bars
Protein shakes
Trail mix
Flax seeds
Bacon
80% beef
Sausage
Fried chicken
Hot dogs
Meatballs
Salami
Turkey bacon
Chicken wings
Chicken nuggets
Sugar
Chocolate milk
Dark chocolate
Ice cream
Cookies
Cake
Brownies
Donuts
Apple pie
Candy
Cheesecake
Cupcakes
Whipped cream
Cinnamon roll
Pastries
Red wine
White wine
Champagne
Regular soda
Coffee creamer
Hot chocolate
Vodka
Margarita
Apple cider
Frappuccino
White bread
Biscuits
Pita bread
Hamburger buns
Hot dog buns
French bread
Flour tortillas
Croissants
Roti
Bagels
Granola
Dinner rolls
Naan
Saltines
Sourdough bread
Waffles
Muffins
Corn flakes cereal
Falafels
Banana bread
Digestive biscuits
Butter
Margarine
Full fat cheese
Goat cheese (feta)
Whole milk
1/2 and 1/2
Cream cheese
String cheese
Cottage cheese
Curds
Full fat yogurt
Olive oil
Ranch dressing
Sour cream
Mayonnaise
Ketchup
Jam
Barbecue sauce
Oil and vinegar dressing
Salad dressing
Pesto
Coconut oil/milk
Tahini
Honey
Maple syrup
Croutons

Noom’s calorie density approach to weight loss

Lose weight without feeling hungry or deprived

Calorie density is one of the main reasons Noom users say they’ve successfully lost weight on the program—and kept it off.

And Noomers who successfully hit their target weight have told us that our three-color system was key to understanding calorie density.

The color system helps them make smarter choices. It also helps remove the emotional battles and feelings of deprivation that most diets create.

First, we calculate a personalized calorie range for you. Then we recommend how many orange, yellow, and green foods you should eat daily to stay within that range.

You can still enjoy your favorite (calorie-dense) orange foods—whether it’s chicken wings or garlic Naan. 

We’ll provide you with guidelines for portioning those orange foods and balancing them out with more green and yellow foods to feel satisfied.

Don’t worry. We’re not saying you should “eat green” all the time. That’s not realistic. 

You need a combination of green, yellow, and orange foods to get all the nutrients (and satisfaction) you need.

To build awareness, you’ll enter everything you eat into the Noom Weight app. 

By tracking everything you eat, you see how the calorie density of each food affects your weight loss goals. Make gradual changes and build on those over time.

For example, you might begin by adding a serving of vegetables to every lunch and dinner. You’ll start to notice how those water-rich vegetables help fill you up.

With this system, no food is off limits. Lasagna isn’t a “slip up.” 

You can simply cut back on your usual hefty portion of lasagna, pair it with a green salad, and feel satiated and full while staying within your calorie range.

We want you to enjoy all your favorite foods. With a color system based on calorie density, you can.

Learn how to add foods that are nutritionally rewarding and satisfying

Noom Weight guides you to stay within your calorie range by showing you foods that will actually satisfy you on fewer calories, not just foods you should avoid.

Maybe one of your go-to family dinners is beef-and-bean chili. Using the color system, you might modify the recipe to use half as much meat and replace it with chopped peppers and zucchini.

This small adjustment will reduce the calories in your bowl of chili by almost 50 percent while still being hearty and satisfying.

Noom’s color-coded system encourages you to examine ingrained habits, like how much oil, salad dressing, and butter you put on your food. 

Even small quantities of these orange foods are high in calories. 

You’ll pay closer attention to how you’re incorporating orange foods and what a proper portion size looks like.

With our food logger and extensive recipe database, Noomers find tasty alternatives to high-calorie orange foods. 

Like replacing mayonnaise as a sandwich condiment with sriracha (if that’s your thing).

Or eating more soups, which are low in calories, high in water content, and can help you feel fuller for longer.

Create sustainable habits for long term weight loss

Once you internalize the three color system, you can understand how and what to eat. 

You can graduate from Noom Weight and feel confident you’ll be able to maintain the new habits you’ve developed.

Noom Weight also addresses the psychological aspects of eating. After all, weight loss is about more than just understanding calorie density. 

From day one, daily lessons of around 5-15 minutes prompt you to explore your mindset around the way you eat and feel about food.

These lessons help you explore what triggers you to eat when you’re not hungry and how to identify and overcome emotional eating. 

You’ll gain strategies to stay motivated despite the usual fluctuations and plateaus in weight loss.

Combined with these lessons, Noom Weight’s color system helps you develop healthy eating habits you can stick with for life.

Ready to make a lasting change?

A healthier you, wherever you are.

Take The Quiz

Get started with Noom Weight

Start your weight-loss journey today for a healthier tomorrow. Sign up for a trial of Noom.