kj to calories

Food kJ Chart: Kilojoules & Calories In 120+ Common Foods

Search the kilojoules and Calories in more than 120 everyday foods and drinks, fruit, vegetables, bread, dairy, meat, fast food, snacks, coffee and alcohol, with the walking time to burn each one.

Wondering how many kilojoules are in a banana, a flat white, a slice of pizza or a glass of wine? This chart lists typical kJ and Calories per serving for more than 120 everyday foods and drinks. Type in the search box or pick a category to filter.

122 foods
Food Serving Kilojoules Calories Walking
Apple, medium Fruit 182 g 397 kJ 95 kcal 22 min
Banana, medium Fruit 118 g 439 kJ 105 kcal 24 min
Orange, medium Fruit 131 g 259 kJ 62 kcal 14 min
Pear, medium Fruit 178 g 423 kJ 101 kcal 24 min
Mandarin, medium Fruit 88 g 197 kJ 47 kcal 11 min
Peach, medium Fruit 150 g 247 kJ 59 kcal 14 min
Kiwifruit, medium Fruit 69 g 176 kJ 42 kcal 10 min
Grapes, 1 cup Fruit 151 g 435 kJ 104 kcal 24 min
Strawberries, 1 cup Fruit 152 g 205 kJ 49 kcal 11 min
Blueberries, 1 cup Fruit 148 g 351 kJ 84 kcal 20 min
Cherries, 1 cup Fruit 138 g 364 kJ 87 kcal 20 min
Watermelon, 1 cup diced Fruit 152 g 192 kJ 46 kcal 11 min
Mango, 1 cup sliced Fruit 165 g 414 kJ 99 kcal 23 min
Pineapple, 1 cup chunks Fruit 165 g 343 kJ 82 kcal 19 min
Avocado, half Fruit 100 g 669 kJ 160 kcal 37 min
Medjool dates, 2 Fruit 48 g 556 kJ 133 kcal 31 min
Raisins, small box Fruit 43 g 540 kJ 129 kcal 30 min
Grapefruit, half Fruit 123 g 218 kJ 52 kcal 12 min
Plums, 2 small Fruit 132 g 251 kJ 60 kcal 14 min
Broccoli, 1 cup chopped Vegetables & Legumes 91 g 130 kJ 31 kcal 7 min
Carrot, medium Vegetables & Legumes 61 g 105 kJ 25 kcal 6 min
Tomato, medium Vegetables & Legumes 123 g 92 kJ 22 kcal 5 min
Cucumber, 1 cup sliced Vegetables & Legumes 104 g 67 kJ 16 kcal 4 min
Spinach, 1 cup raw Vegetables & Legumes 30 g 29 kJ 7 kcal 2 min
Lettuce, 1 cup shredded Vegetables & Legumes 36 g 21 kJ 5 kcal 1 min
Mushrooms, 1 cup sliced Vegetables & Legumes 70 g 63 kJ 15 kcal 3 min
Potato, medium baked with skin Vegetables & Legumes 173 g 674 kJ 161 kcal 38 min
Sweet potato, medium baked Vegetables & Legumes 114 g 431 kJ 103 kcal 24 min
Sweet corn kernels, 1 cob Vegetables & Legumes 100 g 360 kJ 86 kcal 20 min
Green peas, 1 cup cooked Vegetables & Legumes 160 g 561 kJ 134 kcal 31 min
Chickpeas, 1 cup cooked Vegetables & Legumes 164 g 1,125 kJ 269 kcal 1 h 3 min
Lentils, 1 cup cooked Vegetables & Legumes 198 g 962 kJ 230 kcal 54 min
Baked beans in tomato sauce Vegetables & Legumes 130 g 406 kJ 97 kcal 23 min
Pumpkin, 1 cup cooked Vegetables & Legumes 245 g 205 kJ 49 kcal 11 min
Green beans, 1 cup cooked Vegetables & Legumes 125 g 184 kJ 44 kcal 10 min
White bread, 1 slice Bread, Cereal & Grains 30 g 335 kJ 80 kcal 19 min
Wholemeal bread, 1 slice Bread, Cereal & Grains 32 g 335 kJ 80 kcal 19 min
Bagel, plain medium Bread, Cereal & Grains 105 g 1,159 kJ 277 kcal 1 h 5 min
Croissant, medium Bread, Cereal & Grains 57 g 967 kJ 231 kcal 54 min
Flour tortilla, 20 cm Bread, Cereal & Grains 49 g 611 kJ 146 kcal 34 min
White rice, 1 cup cooked Bread, Cereal & Grains 158 g 858 kJ 205 kcal 48 min
Brown rice, 1 cup cooked Bread, Cereal & Grains 202 g 1,038 kJ 248 kcal 58 min
Pasta, 1 cup cooked Bread, Cereal & Grains 140 g 925 kJ 221 kcal 52 min
Quinoa, 1 cup cooked Bread, Cereal & Grains 185 g 929 kJ 222 kcal 52 min
Rolled oats, dry Bread, Cereal & Grains 40 g 628 kJ 150 kcal 35 min
Wheat biscuit cereal, 2 biscuits Bread, Cereal & Grains 30 g 469 kJ 112 kcal 26 min
Cornflakes, 1 bowl Bread, Cereal & Grains 30 g 473 kJ 113 kcal 26 min
Toast with butter & yeast spread Bread, Cereal & Grains 1 slice 628 kJ 150 kcal 35 min
Pancake, 15 cm plain Bread, Cereal & Grains 77 g 732 kJ 175 kcal 41 min
Egg, large Dairy & Eggs 50 g 301 kJ 72 kcal 17 min
Full-cream milk, 1 cup Dairy & Eggs 250 ml 657 kJ 157 kcal 37 min
Skim milk, 1 cup Dairy & Eggs 250 ml 356 kJ 85 kcal 20 min
Greek yoghurt, plain full-fat Dairy & Eggs 170 g 690 kJ 165 kcal 38 min
Cheddar cheese, 1 slice Dairy & Eggs 28 g 477 kJ 114 kcal 27 min
Mozzarella Dairy & Eggs 28 g 356 kJ 85 kcal 20 min
Cream cheese, 1 tbsp Dairy & Eggs 15 g 213 kJ 51 kcal 12 min
Butter, 1 tbsp Dairy & Eggs 14 g 427 kJ 102 kcal 24 min
Vanilla ice cream, ½ cup Dairy & Eggs 66 g 573 kJ 137 kcal 32 min
Cottage cheese, ½ cup Dairy & Eggs 113 g 460 kJ 110 kcal 26 min
Chicken breast, grilled skinless Meat, Fish & Tofu 120 g 828 kJ 198 kcal 46 min
Lean beef mince, cooked Meat, Fish & Tofu 100 g 908 kJ 217 kcal 51 min
Sirloin steak, grilled lean Meat, Fish & Tofu 150 g 1,255 kJ 300 kcal 1 h 10 min
Salmon fillet, baked Meat, Fish & Tofu 150 g 1,293 kJ 309 kcal 1 h 12 min
Tuna in springwater, drained Meat, Fish & Tofu 95 g 460 kJ 110 kcal 26 min
Prawns, cooked Meat, Fish & Tofu 100 g 414 kJ 99 kcal 23 min
Bacon, 2 rashers cooked Meat, Fish & Tofu 16 g 360 kJ 86 kcal 20 min
Beef sausage, 1 thick grilled Meat, Fish & Tofu 60 g 753 kJ 180 kcal 42 min
Firm tofu Meat, Fish & Tofu 100 g 602 kJ 144 kcal 34 min
Sliced ham, 2 slices Meat, Fish & Tofu 56 g 251 kJ 60 kcal 14 min
Cheeseburger, regular Fast Food & Takeaway 1 burger 1,255 kJ 300 kcal 1 h 10 min
Double burger with special sauce Fast Food & Takeaway 1 burger 2,301 kJ 550 kcal 2 h 8 min
French fries, medium Fast Food & Takeaway 117 g 1,527 kJ 365 kcal 1 h 25 min
Chicken nuggets, 6 pieces Fast Food & Takeaway 6 pieces 1,088 kJ 260 kcal 1 h 1 min
Pepperoni pizza, 1 slice (14") Fast Food & Takeaway 111 g 1,310 kJ 313 kcal 1 h 13 min
Cheese pizza, 1 slice (14") Fast Food & Takeaway 107 g 1,192 kJ 285 kcal 1 h 6 min
Meat pie Fast Food & Takeaway 175 g 1,820 kJ 435 kcal 1 h 41 min
Sausage roll, large Fast Food & Takeaway 1 roll 1,548 kJ 370 kcal 1 h 26 min
Fried chicken drumstick Fast Food & Takeaway 1 piece 795 kJ 190 kcal 44 min
Hot dog with bun Fast Food & Takeaway 1 hot dog 1,213 kJ 290 kcal 1 h 8 min
California sushi roll, 6 pieces Fast Food & Takeaway 6 pieces 1,067 kJ 255 kcal 59 min
Glazed doughnut Fast Food & Takeaway 60 g 1,004 kJ 240 kcal 56 min
Milk chocolate bar Snacks & Sweets 50 g 1,109 kJ 265 kcal 1 h 2 min
Dark chocolate 70% Snacks & Sweets 20 g 502 kJ 120 kcal 28 min
Chocolate-coated cream biscuit Snacks & Sweets 18 g 397 kJ 95 kcal 22 min
Chocolate chip cookie Snacks & Sweets 30 g 611 kJ 146 kcal 34 min
Potato chips / crisps, small bag Snacks & Sweets 45 g 1,008 kJ 241 kcal 56 min
Popcorn, air-popped 3 cups Snacks & Sweets 24 g 389 kJ 93 kcal 22 min
Muesli bar Snacks & Sweets 31 g 544 kJ 130 kcal 30 min
Protein bar Snacks & Sweets 60 g 920 kJ 220 kcal 51 min
Rice cake, plain Snacks & Sweets 9 g 146 kJ 35 kcal 8 min
Jelly beans Snacks & Sweets 30 g 439 kJ 105 kcal 24 min
Honey, 1 tbsp Snacks & Sweets 21 g 268 kJ 64 kcal 15 min
White sugar, 1 tsp Snacks & Sweets 4 g 67 kJ 16 kcal 4 min
Pretzels Snacks & Sweets 30 g 477 kJ 114 kcal 27 min
Almonds, ~23 nuts Nuts, Seeds & Spreads 28 g 686 kJ 164 kcal 38 min
Cashews Nuts, Seeds & Spreads 28 g 657 kJ 157 kcal 37 min
Walnuts Nuts, Seeds & Spreads 28 g 774 kJ 185 kcal 43 min
Peanut butter, 1 tbsp Nuts, Seeds & Spreads 16 g 397 kJ 95 kcal 22 min
Chocolate hazelnut spread, 1 tbsp Nuts, Seeds & Spreads 19 g 427 kJ 102 kcal 24 min
Hummus, 2 tbsp Nuts, Seeds & Spreads 30 g 209 kJ 50 kcal 12 min
Chia seeds, 1 tbsp Nuts, Seeds & Spreads 12 g 243 kJ 58 kcal 14 min
Olive oil, 1 tbsp Nuts, Seeds & Spreads 14 g 498 kJ 119 kcal 28 min
Black coffee / long black Coffee & Soft Drinks 250 ml 8 kJ 2 kcal <1 min
Flat white, full-cream milk Coffee & Soft Drinks regular 628 kJ 150 kcal 35 min
Cappuccino, full-cream milk Coffee & Soft Drinks regular 502 kJ 120 kcal 28 min
Latte, full-cream milk Coffee & Soft Drinks 350 ml 795 kJ 190 kcal 44 min
Hot chocolate with milk Coffee & Soft Drinks 250 ml 837 kJ 200 kcal 47 min
Tea with milk Coffee & Soft Drinks 250 ml 84 kJ 20 kcal 5 min
Cola, regular Coffee & Soft Drinks 375 ml can 674 kJ 161 kcal 38 min
Cola, diet / zero sugar Coffee & Soft Drinks 375 ml can 4 kJ 1 kcal <1 min
Orange juice Coffee & Soft Drinks 250 ml 469 kJ 112 kcal 26 min
Sports drink Coffee & Soft Drinks 600 ml 628 kJ 150 kcal 35 min
Energy drink Coffee & Soft Drinks 250 ml 460 kJ 110 kcal 26 min
Fruit & yoghurt smoothie Coffee & Soft Drinks 450 ml 1,255 kJ 300 kcal 1 h 10 min
Coconut water Coffee & Soft Drinks 330 ml 264 kJ 63 kcal 15 min
Beer, full strength Alcohol 375 ml 649 kJ 155 kcal 36 min
Beer, light Alcohol 375 ml 418 kJ 100 kcal 23 min
Red wine Alcohol 150 ml glass 523 kJ 125 kcal 29 min
White wine Alcohol 150 ml glass 506 kJ 121 kcal 28 min
Cider Alcohol 330 ml 669 kJ 160 kcal 37 min
Spirit shot (40%) Alcohol 30 ml 272 kJ 65 kcal 15 min
Gin & tonic (30 ml gin, 200 ml tonic) Alcohol 1 glass 565 kJ 135 kcal 31 min

Typical values, rounded. Recipes and brands vary, so always check the nutrition panel on the pack for exact figures.

On this page

How To Use This Food kJ Chart

  • Search by name, try “rice”, “latte”, “pizza” or “beer”.
  • Filter by category to compare similar foods, for example all the drinks.
  • Check the serving: values are per typical serve, not per 100 g. A “cup” is about 250 ml.
  • Walking shows roughly how long a 70 kg adult would walk at about 5 km/h to use that energy.

For anything packaged, the label is always more accurate than a general chart. Use the food label calculator to turn a label’s per-100 g figure into your exact portion.

Where These Numbers Come From

Values are typical figures based on the USDA FoodData Central database and common nutrition-panel values, rounded to sensible whole numbers. Kilojoules are calculated from Calories using the standard 4.184 factor, so the two columns always match. Real foods vary with variety, ripeness, recipe, brand and portion size, a “medium” banana can easily be 90-130 g.

Kilojoules By Food Group

Use the category filter in the table above to see any group on its own. Here is what to expect from each one.

Fruit

Most fresh fruit sits between 150 and 450 kJ a serve, with plenty of fibre and water to fill you up. Dried fruit is far more concentrated: a small box of raisins has about the same energy as a whole large apple and a half.

Vegetables And Legumes

Non-starchy vegetables are the lowest-energy foods you can eat, often under 150 kJ a cup. Starchy vegetables such as potato, sweet potato, corn and peas, and legumes like chickpeas and lentils, carry more energy along with protein and fibre.

Bread, Cereal And Grains

Grain foods are a major energy source around the world. A slice of bread is about 335 kJ; a cup of cooked rice or pasta is roughly 860-1,040 kJ. Watch portion sizes, restaurant pasta servings are often two to three cups.

Dairy And Eggs

Milk, yoghurt and cheese vary hugely with fat content: a cup of skim milk has about half the kilojoules of full-cream. An egg is about 300 kJ.

Meat, Fish And Tofu

Lean protein foods typically provide 400-900 kJ for a palm-sized serve. Cooking method matters: frying, crumbing and creamy sauces add a lot.

Fast Food And Takeaway

This is where kilojoules add up fastest. A burger, fries and a soft drink can easily exceed 4,000 kJ: nearly half an average day. See our guide to kilojoules in fast food and the official menus for McDonald’s, Hungry Jack’s and Subway.

Snacks And Sweets

Chocolate, chips and biscuits are energy-dense: small portions carry a lot of kilojoules. Air-popped popcorn and rice cakes are lighter options.

Nuts, Seeds And Spreads

Nuts and oils are the most energy-dense foods of all, around 2,400-3,700 kJ per 100 g: but they’re also rich in healthy fats, protein and micronutrients. A small handful (about 30 g) is a sensible serve.

Coffee And Soft Drinks

Drinks are easy to forget. Black coffee and tea have almost no kilojoules, but milk-based coffees range from 400 to 900 kJ, and sugary soft drinks, juices and smoothies add up quickly. Read more in kilojoules in coffee.

Alcohol

Alcohol provides 29 kJ per gram, almost as much as fat. A glass of wine or a bottle of beer is roughly 400-650 kJ. See kilojoules in alcohol.

Easy Swaps That Save Kilojoules

Instead ofkJTrykJYou save
Regular cola, 375 ml674 kJDiet cola, 375 ml4 kJ670 kJ
Latte, full-cream, 350 ml795 kJLong black8 kJ787 kJ
Potato chips, 45 g bag1,008 kJAir-popped popcorn, 3 cups389 kJ619 kJ
Milk chocolate, 50 g1,109 kJDark chocolate 70%, 20 g502 kJ607 kJ
Croissant967 kJWholemeal toast, 1 slice335 kJ632 kJ
Beer, full strength, 375 ml649 kJBeer, light, 375 ml418 kJ231 kJ
Values from the chart above.

Food Kilojoules FAQ

How many kJ are in a banana?

A medium banana (about 118 g) has roughly 439 kJ, or 105 Calories.

How many kJ are in an apple?

A medium apple (about 182 g) has roughly 397 kJ, or 95 Calories.

How many kJ are in an egg?

A large egg (about 50 g) has roughly 301 kJ, or 72 Calories.

How many kJ are in a slice of bread?

A 30 g slice of white bread has roughly 335 kJ, or 80 Calories. Wholemeal is similar.

How many kJ are in a cup of rice?

A cup of cooked white rice (about 158 g) has roughly 858 kJ, or 205 Calories.

Which foods are lowest in kilojoules?

Leafy greens, cucumber, tomatoes, broccoli, mushrooms, berries and watermelon are among the lowest-kJ foods per serve.