Understanding the energy content of foods is essential for effective weight management. This comprehensive guide provides kilojoule (kJ) and calorie values for common foods, helping you make informed choices about your diet. Remember that 1 calorie equals approximately 4.184 kilojoules.
Note: The values provided are averages. Actual energy content may vary based on preparation methods, specific brands, and portion sizes. Always check product labels for the most accurate information.
Understanding Food Energy
Food energy is measured in kilojoules (kJ) or calories (kcal). This energy comes from macronutrients in our diet:
- Protein: 17 kJ/g (4 calories/g)
- Carbohydrates: 17 kJ/g (4 calories/g)
- Fat: 37 kJ/g (9 calories/g)
- Alcohol: 29 kJ/g (7 calories/g)
As you can see, fats provide more than twice the energy of proteins and carbohydrates per gram, which is why high-fat foods tend to be more energy-dense.
Protein Foods
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Chicken breast (skinless) | 100g | 544 kJ | 130 Cal |
| Beef, lean | 100g | 732 kJ | 175 Cal |
| Fish (white, e.g., cod) | 100g | 418 kJ | 100 Cal |
| Salmon | 100g | 837 kJ | 200 Cal |
| Eggs | 1 large (50g) | 314 kJ | 75 Cal |
| Tofu | 100g | 335 kJ | 80 Cal |
| Lentils (cooked) | 100g | 452 kJ | 108 Cal |
| Greek yogurt (plain, low-fat) | 100g | 284 kJ | 68 Cal |
Carbohydrate Foods
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| White rice (cooked) | 100g | 544 kJ | 130 Cal |
| Brown rice (cooked) | 100g | 461 kJ | 110 Cal |
| Potato (baked, no skin) | 100g | 381 kJ | 91 Cal |
| Sweet potato (baked) | 100g | 376 kJ | 90 Cal |
| Bread (white) | 1 slice (30g) | 284 kJ | 68 Cal |
| Bread (whole wheat) | 1 slice (30g) | 251 kJ | 60 Cal |
| Pasta (cooked) | 100g | 544 kJ | 130 Cal |
| Oats (raw) | 30g | 452 kJ | 108 Cal |
Fruits & Vegetables
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Apple | 1 medium (150g) | 314 kJ | 75 Cal |
| Banana | 1 medium (120g) | 439 kJ | 105 Cal |
| Orange | 1 medium (150g) | 272 kJ | 65 Cal |
| Strawberries | 100g | 134 kJ | 32 Cal |
| Broccoli | 100g | 142 kJ | 34 Cal |
| Spinach | 100g | 97 kJ | 23 Cal |
| Carrots | 100g | 176 kJ | 42 Cal |
| Tomato | 1 medium (125g) | 105 kJ | 25 Cal |
Dairy Products
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Milk (whole) | 250ml | 669 kJ | 160 Cal |
| Milk (low-fat) | 250ml | 460 kJ | 110 Cal |
| Cheese (cheddar) | 30g | 502 kJ | 120 Cal |
| Cottage cheese (low-fat) | 100g | 334 kJ | 80 Cal |
| Yogurt (plain, full-fat) | 200g | 586 kJ | 140 Cal |
| Yogurt (plain, low-fat) | 200g | 418 kJ | 100 Cal |
Fats & Oils
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Olive oil | 1 tbsp (15ml) | 502 kJ | 120 Cal |
| Butter | 1 tbsp (15g) | 460 kJ | 110 Cal |
| Margarine | 1 tbsp (15g) | 439 kJ | 105 Cal |
| Avocado | 1/2 medium (100g) | 669 kJ | 160 Cal |
| Almonds | 30g | 732 kJ | 175 Cal |
| Peanut butter | 1 tbsp (15g) | 376 kJ | 90 Cal |
Beverages
| Beverage | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Water | 250ml | 0 kJ | 0 Cal |
| Black coffee (no sugar) | 250ml | 8 kJ | 2 Cal |
| Tea (plain, no sugar) | 250ml | 8 kJ | 2 Cal |
| Orange juice | 250ml | 460 kJ | 110 Cal |
| Cola | 330ml | 586 kJ | 140 Cal |
| Beer (regular) | 330ml | 586 kJ | 140 Cal |
| Wine (red) | 175ml | 586 kJ | 140 Cal |
Snacks & Treats
| Food Item | Portion Size | Kilojoules (kJ) | Calories (Cal) |
|---|---|---|---|
| Chocolate (milk) | 30g | 669 kJ | 160 Cal |
| Potato chips | 30g | 669 kJ | 160 Cal |
| Ice cream (vanilla) | 100g | 837 kJ | 200 Cal |
| Biscuits/Cookies (plain) | 2 medium (20g) | 418 kJ | 100 Cal |
| Croissant | 1 medium (60g) | 1046 kJ | 250 Cal |
| Cake (chocolate) | 1 slice (80g) | 1255 kJ | 300 Cal |
Using This Information
Understanding kilojoule content helps you make more informed food choices. Here are some tips for applying this information:
For Weight Loss
- Create a moderate kilojoule deficit (2000-4000 kJ or 500-1000 calories per day) for sustainable weight loss
- Focus on nutrient-dense, low-energy foods like vegetables, lean proteins, and whole grains
- Be mindful of portion sizes, especially with energy-dense foods
- Track your food intake using these values as a guide
For Weight Maintenance
- Balance energy intake with expenditure
- Adjust portions based on activity levels
- Make room for occasional treats by balancing with lower-energy foods
- Focus on food quality rather than just kilojoule content
Remember: Individual energy needs vary based on age, gender, weight, height, activity level, and overall health. The values in these charts are averages and should be used as a general guide rather than absolute values.
Related Resources
Enhance your understanding of nutrition with these complementary resources:
- Healthy Eating Habits - Build sustainable eating patterns
- Nutrients & Cholesterol - Learn about food components beyond energy
- Food Groups - Understand balanced nutrition principles
- 5000 Kilojoule Diet - A structured low-energy meal plan