{"id":45177,"date":"2022-07-19T22:06:21","date_gmt":"2022-07-19T22:06:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45177"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"calorie-density-chart","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calorie-density-chart\/","title":{"rendered":"What Is The Calorie Density Chart And How Can It Help You Lose Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#What_Is_The_Calorie_Density_Chart\" >What Is The Calorie Density Chart?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#How_Do_You_Calculate_Caloric_Density\" >How Do You Calculate Caloric Density?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#What_Food_Has_the_Highest_Calorie_Density\" >What Food Has the Highest Calorie Density?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Rule_1_Eat_More_Foods_From_the_First_Two_Rows\" >Rule 1: Eat More Foods From the First Two Rows\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Rule_2_90_Percent_of_Your_Diet_Should_Have_Foods_In_The_First_Five_Rows\" >Rule 2: 90 Percent of Your Diet Should Have Foods In The First Five Rows\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Rule_3_Minimize_Consumption_of_Foods_In_The_Last_Four_Rows\" >Rule 3: Minimize Consumption of Foods In The Last Four Rows<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Using_the_Calorie_Density_Chart_to_Lose_Weight\" >Using the Calorie Density Chart to Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#1_Find_Your_Daily_Calorie_Goal\" >1. Find Your Daily Calorie Goal\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#2_Use_the_Calorie_Chart_to_Apply_Volume_Eating\" >2. Use the\u00a0 Calorie Chart to Apply Volume Eating\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#3_Avoid_the_Temptation_of_High-Calorie_Foods\" >3. Avoid the Temptation of High-Calorie Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#4_Consider_Hidden_Calories\" >4. Consider Hidden Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#5_Meal_Plan\" >5. Meal Plan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#6_Watch_Out_for_Liquid_Calories\" >6. Watch Out for Liquid Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#7_Make_Time_for_Exercise\" >7. Make Time for Exercise\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#8_Seek_Support\" >8. Seek Support\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#9_Be_Patient\" >9. Be Patient\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#The_Benefits_Of_Using_The_Calorie_Density_Chart\" >The Benefits Of Using The Calorie Density Chart\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Lose_Weight_Without_Feeling_Deprived\" >Lose Weight Without Feeling Deprived<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Make_Better_Food_Choices\" >Make Better Food Choices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Eat_More_Nutrient_Dense_Foods\" >Eat More Nutrient Dense Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#Curb_Cravings\" >Curb Cravings\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Counting calories is a time-consuming and difficult task. It&#8217;s no surprise then that many people give up on their weight loss journey before they even get started. Nobody wants to spend their life obsessing over numbers, but the truth is, if you want to lose weight you need to be aware of how many calories you&#8217;re taking in.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is, that there&#8217;s a much easier way to count calories that doesn&#8217;t involve constantly measuring and logging everything you eat. It&#8217;s called the calorie density chart and it can help you lose weight without all the fuss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489166\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Calorie_Density_Chart\"><\/span><b>What Is The Calorie Density Chart?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie density is the amount of calories per given volume of food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The calorie density chart is a tool that can help you quickly and easily see which foods are high in calories, and which are low in calories. This way, you can make better choices about what to eat, and how much of it to eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way: if your daily calorie goal is 1800 calories and you eat an Egg McMuffin for lunch and a couple of slices of pizza for dinner, you&#8217;re yet to hit your calorie goal. But you&#8217;ve consumed way more saturated fat and sodium than you should have for the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you eat a big salad for lunch and roasted chicken and vegetables for dinner, you&#8217;re not only meeting your calorie goal, but you&#8217;re getting plenty of nutrients too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The calorie density chart is based on the premise that all calories are not created equal. Rather than focus on the number of calories you&#8217;re eating, it&#8217;s more important to focus on the quality of those calories.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"calorie density chart\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Calculate_Caloric_Density\"><\/span><b>How Do You Calculate Caloric Density?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Without getting too technical, caloric density is calculated by dividing the number of calories in a food by its weight in grams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Usually, <\/span><b>low-calorie-density foods <\/b><span style=\"font-weight: 400;\">have the following qualities:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re mostly made up of water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re high in fiber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re low in fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re rich in nutrients<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They fill you up without providing a lot of calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand,<\/span><b> high-calorie-density foods <\/b><span style=\"font-weight: 400;\">typically have the following qualities:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re low in water\/dry (think <a href=\"https:\/\/betterme.world\/articles\/keto-bagel-recipe\/\">bagels<\/a>, crackers, and pretzels)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re low in fiber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re high in fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They&#8217;re low in nutrients<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They trigger overeating because they&#8217;re not very filling<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that you know what the calorie density chart is and how to calculate it, let&#8217;s take a look at how you can use it to lose weight.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Food_Has_the_Highest_Calorie_Density\"><\/span><b>What Food Has the Highest Calorie Density?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below is a list of common foods, ranked from lowest to highest calorie density (<\/span><a href=\"https:\/\/www.forksoverknives.com\/wellness\/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables: 60 \u2013 195 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit: 140 \u2013 420 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes, pasta, rice, barley, yams, corn, hot cereals: 320 \u2013 630 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, peas, lentils (cooked): 310 \u2013 780 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meat, poultry, and fish: 600-1200 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breads, bagels, fat-free muffins, dried fruit: 920 \u2013 1,360 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugars (i.e. sugar, honey, molasses, agave, corn syrup, maple syrup): 1,200 \u2013 1,800 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dry cereals, baked chips, fat-free crackers, pretzels, popcorn: 1,480 \u2013 1,760 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts\/seeds: 2,400 \u2013 3,200 calories\/pound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils: 4,000 calories\/pound<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calorie-density-chart.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To use the chart, follow these three rules:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rule_1_Eat_More_Foods_From_the_First_Two_Rows\"><\/span><b>Rule 1: Eat More Foods From the First Two Rows\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first two rows (foods with the lowest calorie densities) are vegetables and fruits. They are nutrient-rich and filling, but low in calories. This means you can eat a lot of them without going over your daily calorie limit (<\/span><a href=\"https:\/\/www.cdc.gov\/nccdphp\/dnpa\/nutrition\/pdf\/r2p_energy_density.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rule_2_90_Percent_of_Your_Diet_Should_Have_Foods_In_The_First_Five_Rows\"><\/span><b>Rule 2: 90 Percent of Your Diet Should Have Foods In The First Five Rows\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of the foods you eat should come from the first five rows of the chart. This will help you fill up on low-calorie, nutrient-rich foods, and leave less room for high-calorie, nutrient-poor foods. For your grains and grain products, try to choose whole grain versions most of the time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rule_3_Minimize_Consumption_of_Foods_In_The_Last_Four_Rows\"><\/span><b>Rule 3: Minimize Consumption of Foods In The Last Four Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With the exception of nuts and seeds, the foods in the last four rows are high in calories and low in nutrients. They should make up no more than 10 percent of your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Occasionally indulging in food from the last three rows is okay, but try to make sure it&#8217;s balanced out with plenty of foods from the first five rows (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/kimchi-calories\/\"><i>Kimchi: Calories, Nutrition, and Health Benefits<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Using_the_Calorie_Density_Chart_to_Lose_Weight\"><\/span><b>Using the Calorie Density Chart to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calorie density chart can be a helpful tool for weight loss. Here&#8217;s how to use it:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Find_Your_Daily_Calorie_Goal\"><\/span><b>1. Find Your Daily Calorie Goal\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight loss comes down to calories in vs. calories out. To lose weight, you need to create a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-breakfast\/\">calorie deficit<\/a> by eating fewer calories than you burn (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find your daily calorie goal, use an online calculator or speak to a Registered Dietitian (RD). A deficit of 500 calories per day is a good place to start.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Use_the_Calorie_Chart_to_Apply_Volume_Eating\"><\/span><b>2. Use the\u00a0 Calorie Chart to Apply Volume Eating\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/volume-eating-recipes\/\">Volume eating<\/a> refers to the concept of eating more food, but fewer calories. This is achieved by filling up on low-calorie foods that are high in water and fiber, like vegetables and fruits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat foods from the first two rows of the chart, you can eat a lot more volume-wise while still staying within your calorie budget. This will help you feel full and satisfied, without overeating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Avoid_the_Temptation_of_High-Calorie_Foods\"><\/span><b>3. Avoid the Temptation of High-Calorie Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The foods in the last four rows of the chart are high in calories and low in nutrients. They should be eaten sparingly, if at all (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The exception is nuts and seeds, which are high in calories but also high in nutrients. These can be eaten every day, just be sure to mind your <a href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/\">portion size<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself craving high-calorie foods, try to satisfy your craving with a lower-calorie alternative. For example, if you&#8217;re craving chips, have a small handful of baked chips instead. Or if you&#8217;re craving cake, have a cupcake with less frosting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"calorie density chart\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Consider_Hidden_Calories\"><\/span><b>4. Consider Hidden Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When tracking your intake, don&#8217;t forget to account for hidden calories. These are calories that you may not think about or realize, like those found in added oils and salad dressings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hidden calories can also come from the cooking method you choose. For example, grilling is a healthier option than frying.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is not to say that you&#8217;ll only eat bland, dry food. There are plenty of ways to make healthy meals that are also flavorful and satisfying.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Meal_Plan\"><\/span><b>5. Meal Plan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you have a plan, it&#8217;s easier to stick to your goals. Meal planning can help you save time and money, while also ensuring that you&#8217;re eating nutrient-dense foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To plan a<a href=\"https:\/\/betterme.world\/articles\/1250-calorie-meal-plan\/\"> meal plan<\/a>, start by picking a few recipes that you want to make for the week. Then, create a <a href=\"https:\/\/betterme.world\/articles\/grocery-list-for-weight-loss\/\">grocery list<\/a> of all the ingredients you&#8217;ll need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have your groceries, take some time to prepare your meals. This can involve washing and chopping vegetables, cooking grains, or pre-assembling meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By taking these steps, you&#8217;ll make it easier to eat healthy and stick to your weight loss goals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Watch_Out_for_Liquid_Calories\"><\/span><b>6. Watch Out for Liquid Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beverages can be a major source of hidden calories. Even healthy choices like fruit juice and <a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\">smoothies<\/a> can be high in sugar and calories (<\/span><a href=\"https:\/\/www.eurekalert.org\/news-releases\/844038\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay on track, limit your intake of calorie-containing beverages. And make sure that most of your fluids come from water.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Make_Time_for_Exercise\"><\/span><b>7. Make Time for Exercise\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to following a healthy diet, you also need to get regular exercise to lose weight. Exercise helps you burn more calories and builds muscle, which can help you burn even more calories at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make exercise a part of your routine, aim for 30 minutes of moderate-intensity activity most days of the week. If you&#8217;re just starting out, you can break this up into 10-minute increments.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Seek_Support\"><\/span><b>8. Seek Support\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s normal to feel overwhelmed when making changes to your diet and lifestyle. To increase your chances of success, seek out support from family and friends, or join a weight loss group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making lifestyle changes can be difficult, but having a support system can make it easier.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Be_Patient\"><\/span><b>9. Be Patient\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight loss takes time, so don&#8217;t get discouraged if you don&#8217;t see results immediately. Remember that even a small amount of weight loss can lead to big health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to lose weight and keep it off is to make sustainable changes to your diet and lifestyle. These tips can help you make lasting changes that will help you reach your goals.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\"><i>Intermittent Fasting Macros &#8211; Managing Calories the Smart Way!<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4-1.png\" alt=\"calorie density chart\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Using_The_Calorie_Density_Chart\"><\/span><b>The Benefits Of Using The Calorie Density Chart\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many reasons why the calorie density chart can be helpful in your weight loss journey. Here are just a few:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lose_Weight_Without_Feeling_Deprived\"><\/span><b>Lose Weight Without Feeling Deprived<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calorie density chart can help you lose weight without feeling deprived. If you&#8217;re used to eating large meals, it can be hard to cut back on portion sizes. But when you focus on eating low-calorie-density foods, you can still eat a lot of food (in terms of volume) without going over your calorie goal. This way, you won&#8217;t feel deprived or like you&#8217;re on a diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Better_Food_Choices\"><\/span><b>Make Better Food Choices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you know which foods are high in calories, it&#8217;s easier to make healthier choices. For example, if you&#8217;re at a restaurant and you see a dish that&#8217;s high in calories but low in nutrients, you can make a better decision about whether or not to order it.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_More_Nutrient_Dense_Foods\"><\/span><b>Eat More Nutrient Dense Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since the calorie density chart focuses on the quality of calories, it naturally leads you to eat more nutrient-rich foods.These are the kinds of foods that will help you lose weight and improve your health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Curb_Cravings\"><\/span><b>Curb Cravings\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-calorie-density foods are often high in <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">refined carbs<\/a> and sugar, which can trigger cravings. But when you focus on eating low-calorie-density foods, you&#8217;re less likely to crave unhealthy snacks and junk food.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, the calorie density chart can be a helpful tool. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived. So put it to good use and see how it can help you reach your weight loss goals.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Counting calories is a time-consuming and difficult task. It&#8217;s no surprise then that many people give up on their weight loss journey before they even get started. Nobody wants to spend their life obsessing over numbers, but the truth is, if you want to lose weight you need to be aware of how many calories [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":60444,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-45177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is The Calorie Density Chart And How Can It Help You Lose Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is The Calorie Density Chart And How Can It Help You Lose Weight?\" \/>\n<meta property=\"og:description\" content=\"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58\"},\"headline\":\"What Is The Calorie Density Chart And How Can It Help You Lose Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\"},\"wordCount\":1869,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Counting calories is a time-consuming and difficult task. It's no surprise then that many people give up on their weight loss journey before they even get started. Nobody wants to spend their life obsessing over numbers, but the truth is, if you want to lose weight you need to be aware of how many calories you're taking in.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is, that there's a much easier way to count calories that doesn't involve constantly measuring and logging everything you eat. It's called the calorie density chart and it can help you lose weight without all the fuss (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489166\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Calorie Density Chart?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Calorie density is the amount of calories per given volume of food.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The calorie density chart is a tool that can help you quickly and easily see which foods are high in calories, and which are low in calories. This way, you can make better choices about what to eat, and how much of it to eat.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Think of it this way: if your daily calorie goal is 1800 calories and you eat an Egg McMuffin for lunch and a couple of slices of pizza for dinner,  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\",\"url\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\",\"name\":\"What Is The Calorie Density Chart And How Can It Help You Lose Weight? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Is The Calorie Density Chart And How Can It Help You Lose Weight? - BetterMe","description":"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/calorie-density-chart\/","og_locale":"en_US","og_type":"article","og_title":"What Is The Calorie Density Chart And How Can It Help You Lose Weight?","og_description":"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived.","og_url":"https:\/\/betterme.world\/articles\/calorie-density-chart\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2-1024x576.png","type":"image\/png"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58"},"headline":"What Is The Calorie Density Chart And How Can It Help You Lose Weight?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/"},"wordCount":1869,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Counting calories is a time-consuming and difficult task. It's no surprise then that many people give up on their weight loss journey before they even get started. Nobody wants to spend their life obsessing over numbers, but the truth is, if you want to lose weight you need to be aware of how many calories you're taking in.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_density_chart\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is, that there's a much easier way to count calories that doesn't involve constantly measuring and logging everything you eat. It's called the calorie density chart and it can help you lose weight without all the fuss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489166\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Calorie Density Chart?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Calorie density is the amount of calories per given volume of food.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The calorie density chart is a tool that can help you quickly and easily see which foods are high in calories, and which are low in calories. This way, you can make better choices about what to eat, and how much of it to eat.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Think of it this way: if your daily calorie goal is 1800 calories and you eat an Egg McMuffin for lunch and a couple of slices of pizza for dinner,  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/","url":"https:\/\/betterme.world\/articles\/calorie-density-chart\/","name":"What Is The Calorie Density Chart And How Can It Help You Lose Weight? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png","dateModified":"2024-12-16T08:35:01+00:00","description":"A \u2605 CALORIE DENSITY CHART \u27a4 is a helpful tool for anyone trying to lose weight. It can help you make better food choices, eat more nutrient-rich foods, and lose weight without feeling deprived.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/calorie-density-chart\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Calorie-density-chart-2.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/calorie-density-chart\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"What Is The Calorie Density Chart And How Can It Help You Lose Weight?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45177"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45177\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/60444"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45177"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}