Caloric Density


Plant-based calories will leave you slimmer, feeling better and more energetic.

Why? Because of Caloric density.  

Calorie density describes the number of calories in a given volume or weight of food.

For example,one pound of cookies contains over 2000 calories making it a calorically dense food item compared to one pound of blueberries which contains only 306 calories.It is still one pound of food… but you consume many less calories if the food is calorically low density. 

The PlantStrong graph below indicates just how many more calories the foods outside a plant-based, wholefood diet include and how high in calories those within it, are. For someone trying to lose weight, this is an obvious swap to make.


The stark differences between calorie density in plant-based foods vs. animal foods becomes clear when we look at figures that show how animal foods are consistently much higher in caloric density than their plant-based counterparts. 

Also evident in this graph, is that oil (as previously mentioned in our ‘Is Olive Oil really good for you?’ article) has one of the highest caloric densities among all food groups (4,000 per pound). Using oil is a quick way to pile on the weight so do your waistline a favor, and stay clear as much as possible.

Caloric density is the simplest approach to long-lasting weight management and healthy eating. Understand it and you will have a new, effective way to control your weight and stay slim. 

As a quick-start way to get you going, see below for a list of our favorite low calorie foods that we like to pile high on our plates. Incorporate some into your diet next time you prepare a meal and see how great you feel afterwards!

  • Potatoes
  • Rice 
  • Pasta
  • Quinoa
  • Mushrooms
  • Lettuce and all other leafy greens
  • Broccoli
  • Cauliflower
  • Bell peppers
  • Pumpkin 
  • Mushrooms 
  • Carrots 
  • Tomatoes 
  • Apples 
  • Strawberries 
  • Blueberries 
  • Raspberries 
  • Blackberries
  • Grapefruit
  • Beans 
  • Lentils
  • Oats 
  • Seeds

Watch this video by Hungry Vegan Mama who lost 50 pounds and kept it off. She explains how caloric density makes getting slim easy without counting calories or going hungry… exactly what you need when you’re a busy mom!