Vaping, also known as electronic nicotine delivery systems (ENDS), has become increasingly popular in recent years as an alternative to traditional tobacco cigarettes. Many people believe that vaping is a safer and healthier option compared to smoking. One common question about vaping is whether it contains any calories.
What are e-cigarettes and how do they work?
E-cigarettes, also known as electronic nicotine delivery systems (ENDS), are battery-powered devices that heat a liquid into an aerosol that the user inhales. The liquid typically contains nicotine, flavorings, and other additives.
An e-cigarette has three main parts:
- A battery
- A heating element (atomizer)
- A cartridge that holds the liquid.
When the user puffs on the e-cigarette, the battery powers the heating element which heats and vaporizes the liquid. The vapor is then inhaled by the user, delivering nicotine without burning tobacco like a traditional cigarette.
Are there calories in vaping liquids?
Most vaping liquids contain four main ingredients:
- Propylene glycol – a thin, runny liquid used as a base
- Vegetable glycerin – a thicker liquid used to produce vapor
- Flavorings – food-grade flavorings used in baking or candy making
- Nicotine (optional) – typically found in concentrations between 0-36 mg/mL
Of these ingredients, only vegetable glycerin contains calories. Propylene glycol, flavorings, and nicotine do not contain calories.
Vegetable glycerin contains about 4 calories per gram. A typical bottle of vape juice contains around 30mL of liquid. If the liquid contains 50% vegetable glycerin, a 30mL bottle would contain around 60 calories from the glycerin alone.
However, when vaping, not all of the glycerin is metabolized and absorbed by the body. Much of it is vaporized and exhaled in clouds of vapor.
Studies show the amount of liquid consumed per puff averages around 2-3 mg. For a 30mL bottle with 50% glycerin, that would equate to consuming around 1-2 calories per puff.
Factors that influence calorie content
The actual calorie content of vaping will vary depending on:
- VG/PG ratio – Liquids higher in vegetable glycerin will contain more calories
- Strength of nicotine – Nicotine-free liquids will have slightly fewer calories
- Flavors used – Some flavorings may contain sugars or minute amounts of calories
- Power output – Higher power produces more vapor, consuming more liquid per puff
- Puff duration – Longer puffs consume more liquid
For example, a 30mL bottle of liquid containing:
- 50% vegetable glycerin – 15 calories per mL
- 50% propylene glycol – 0 calories per mL
- 5% Natural flavors – 0 calories per mL
- 3 mg/mL nicotine – 0 calories per mL
Would contain around 450 calories total in the full 30mL bottle. At 2mg consumed per puff, each puff would contain around 1.5 calories.
Calorie content of popular vaping liquids
Here is the typical calorie content per 30mL bottle for some popular vaping liquid brands and flavors:
| Brand | Flavor | Calories (Per 30mL bottle) |
|---|---|---|
| Naked 100 | Hawaiian POG | 360 |
| Dinner Lady | Lemon Tart | 300 |
| Candy King | Sour Worms | 390 |
| Mad Hatter | I Love Popcorn | 345 |
As you can see, a typical 30mL vape juice bottle contains 300-400 calories coming mostly from the vegetable glycerin. Given not all the liquid is consumed, the actual calories absorbed per use is far less.
Calories compared to smoking
Compared to traditional tobacco cigarettes, the calorie content of vaping is minimal.
A single traditional cigarette contains around 10-15mg of nicotine. Vaping liquids typically contain nicotine concentrations of 3-36mg per mL.
To get the same nicotine intake as a cigarette, a vaper may consume around 5-10 puffs. At 1-2 calories per puff, that is 5-20 calories.
In contrast, a single cigarette contains about 80-150 calories if fully smoked.
This suggests vaping about 6-10 times lower in calories compared to smoking a combustible cigarette.
Metabolic effects
While vaping is low in calories compared to smoking, some studies suggest it may still produce metabolic effects in frequent users.
In one clinical trial, smokers who switched to vaping for 4 months experienced improvements in weight, BMI, cholesterol levels, blood pressure, and blood sugar regulation. However, these improvements were less pronounced than in those who quit smoking completely.
This indicates while vaping is lower risk than smoking, it may still carry some metabolic effects over the long-term for chronic users. However, more research is required to fully understand this.
Appetite and weight changes
Some vapers report appetite and weight changes after switching from smoking. However, research indicates any weight changes that occur are generally small.
One study found participants who switched to vaping gained an average of 1.5 kg (3.3 lbs) over 18 months compared to continuing smoking. While statistically significant, this is a relatively small amount of weight change.
It’s likely any effects of vaping on appetite and weight are largely due to the nicotine. Nicotine is an appetite suppressant. When transitioning from smoking to vaping, some people may compensate by eating slightly more to make up for reduced appetite suppression.
Overall, available evidence suggests vaping is unlikely to cause substantial weight gain for most people. But it remains an area requiring further study.
Risks and considerations
While vaping is low in calories, it may not be risk-free:
- Vaping has only been around a little over a decade – the long-term health impacts are still unknown
- The flavorings and additives used have not been extensively tested for inhalation risk
- Nicotine remains highly addictive and can adversely impact brain development in youth
- Trace metals from device coils and e-liquid flavorings may have toxic effects over time
- Some report coughing, dry mouth, or throat irritation as side effects
For adults trying to reduce health risks, vaping remains likely less harmful than smoking combustible cigarettes. However, quitting tobacco entirely is the best option for health. The risks of long-term vaping are still being investigated.
For youth and non-smokers, vaping provides no benefits and exposes the lungs to potential damage. Most major health agencies advise against vaping or tobacco use in youth.
Conclusion
To summarize key points:
- Vaping liquids contain minimal calories, mainly from vegetable glycerin
- Each puff may contain around 1-2 calories on average
- Vaping is estimated to be 6-10 times lower in calories than smoking cigarettes
- Any appetite or weight changes from switching to vaping appear small
- While vaping has fewer risks compared to smoking, long-term health impacts remain unknown
Overall, vaping is very low in calories compared to traditional cigarettes. However, the long-term health implications of vaping remain uncertain. Quitting all tobacco products is the best option for health. For adults unable to quit nicotine completely, vaping remains a lower risk alternative to cigarette smoking based on current evidence. More research is still needed to better understand the metabolic and health impacts of vaping.