Approximate 'energy density' of common foods
(Please note that serving sizes often vary greatly and more be considerably more or less than 100g)
Food
Energy density
Fat content
Food
Energy density
Fat content
kJ per
100g of food
g of fat per 100g of food
kJ per
100g of food
g of fat per 100g of food
Fruit (fresh)
Vegetables (Steamed or boiled unless stated)
Apple
180
0.1
Avocado
879
22.6
Banana
360
0.1
Beans (long green)
87
0.2
Grapes
260
0.1
Broccoli
24
0.3
Mango
236
0.2
Capsicum
75 to 100
1.6
Pear
200
Carrot
103
0.8
Rockmelon
90
0.1
Lettuce
27
0.1
Pineapple (fresh)
160
0.1
Peas
250
0.4
Pawpaw
120
0.1
Potato (boiled)
260
0.1
Plum
150
0.1
Potato chips (hot)
1030
14.0
Peach
132
0.1
Pumpkin (boiled)
200
0.7
Prunes
780
0.4
Sweet potato (boiled)
270
0.1
Raisins / Saltanas
1200 to 1300
0.5 to 0.9
Tomato
56
0.1
Zucchini
60
0.3
Canned beans (drained)
308 to 360
0.6
Drinks
kJ per 100mL
g per 100g
Dairy
kJ per 100g
g per 100g
Soft drinks, lemonade, cola
175
0.0
Cheese
1200 to 1700
22.0 to 37.0
Apple juice
176
0.0
Cheese spread / dip
1200 to 1440
25.0 to 33.0
Orange juice
150
0.0
Yoghurt, natural
360 (normal)
250 (low fat)
4.4 (normal)
0.2 (low fat)
Pineapple juice
160
0.1
Yoghurt, fruit
370 (normal)
315 (low fat)
2.1 (normal)
0.2 (low fat)
Water
0
0.0
Ice cream
830
11.2
Beer
145
Milk (regular)
270
3.8
Beer (Low alcohol)
100
0.0
Milk (reduced fat)
225
1.8
Wine (red or while)
280
0.0
Milk (skimmed)
145
0.1
Fruit drinks (tropical, apple, orange etc)
160
0.0
Custard
390
3.0
Milk (See dairy)
Milk, sweetened condensed
1370
9.2
Meat
kJ per 100g
g per 100g
Spreads / oils
kJ per 100g
g per 100g
Blade steak (grilled)
740 to 860
6.8 to 10.6
Butter
3000
81.4
Rump steak (grilled)
800 to 1140
6.7 to 16.8
Margarine
3000
83.5
Mince
900 to 1200
12.0 to 22.0
Margarine, reduced fat
1500
40.0
Leg of lamb (baked)
740 to 940
5.6 to 11.9
Cream
1400
35.6
Fillet steak (grilled)
860 to 970
9.6 to 13.2
Olive oil
3700
100.0
Lamb chop (loin)
740 to 1530
7.2 to 31.4
Peanut butter
2640
54.4
Chicken breast (baked)
660 (no skin)
910 (with skin)
4.8 (no skin)
12.7 (with skin)
Honey
1400
0.0
Beef sausage (grilled)
1070
18.2
Vegetable oil
3400
92.0
Ham, leg
450 to 585
3.6 to 7.6
Jams
1100
0.0
Salami
1800
36.0
Egg (Poaged boiled, scrambled)
630 to 680
11.0 to 13.5
Egg (fried)
1070
21.3
Treats / takeaway food
Carbohydrate foods
Apple pie
960 to 1300
13.4 to 20.0
Pasta (boiled weight)
500 to 550
0.4 to 0.8
Danish pastry
1290
15.5
Rice (boiled weight)
520 to 630
0.2 to 1.0
Pizza
1000 to 1100
9.0 to 10.6
Bread (white)
970 to 1250
2.0 to 3.0
Garlic bread
1700
17.4
Bread (wholemeal)
940 to 1130
2.6 to 3.8
Cake
1200 to 1600
7.0 to 19.0
Other biscuits
1700 to 2200
3.8 to 30.0
Doughnut (iced)
1780
24.1
Cracker biscuits / crispbreads
1340 to 2000
2.5 to 24.0
Ice cream
830
11.2
Breakfast cereals
1100 to 1700
1.0 to 16.6
Chocolate
2150
28.0
Pizza
1000 to 1100
9.0 to 10.6
Sweet biscuits
1700 to 2200
3.8 to 30.0
Garlic bread
1700
17.4
Hot chips
1100
8.0 to 14.0
Pancake / picklet
1200
15.0
Potato crisps
2250
35.0
Cheese cake
1420
22.2
Notes:
- Foods marked in pink have either a high energy density or high fat content and consideration should be given to restricting their consumption.
- The energy contents mentioned in the table relate to 100g (or 100mL) of the food. Often the actual serving will be considerably more or considerably less. For example, the average serving of fruit juice would be 200mL to 250mL, while the average serving of peanut butter would be more like 5g.
- The values for energy density and fat content for meats depend on how much fat is removed. The lowest levels are where all visible fat has been removed.
- Many take away foods have a energy density due to their high fat / sugar content and are better avoided or consumed very sparingly. Luckily, many of these tasty foods can be made at home with a reduced energy content by using little oil / sugar. Good examples are home made pasta, pizzas and hamburgers
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