About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Energy (kJ). This is a research tool — nothing here constitutes medical advice.

About Energy (kJ)

Kilojoules (kJ) are the metric unit of food energy used on UK and EU food labels alongside kilocalories. The conversion is fixed: 1 kcal = 4.184 kJ. Energy comes from carbohydrate, fat, protein, and alcohol — the body uses it for basal metabolism, physical activity, growth and repair. UK food labels are legally required to display both kJ and kcal. Where CoFID 2021 provides a measured kJ value it is used directly; where it does not, kJ is calculated from kcal.

⚠️ Too little

Consistently low energy intake leads to unintended weight loss, fatigue, hormonal disruption, loss of muscle mass, and shortfalls of essential nutrients. In children it impairs growth and development.

🚫 Too much

Consistently high energy intake — relative to expenditure — leads to weight gain. The quality of the food matters as much as the quantity: energy from whole plant foods, with their fibre, water, and micronutrients, is more satiating than the same energy from refined or ultra-processed foods.

Sources: NHS · EU Food Information Regulation 1169/2011

Foods Containing Energy (kJ)

1067 foods with recorded data, ranked highest first. Showing 1–100 of 1,067. Values per 100g fresh weight.

# Food Per 100g Level
★ Oil, coconut 3,696 kJ
★ Oil, corn 3,696 kJ
★ Oil, evening primrose 3,696 kJ
4 Oil, grapeseed 3,696 kJ
5 Oil, hazelnut 3,696 kJ
6 Oil, olive 3,696 kJ
7 Oil, palm 3,696 kJ
8 Oil, peanut (groundnut) 3,696 kJ
9 Oil, rapeseed 3,696 kJ
10 Oil, safflower 3,696 kJ
11 Oil, soya 3,696 kJ
12 Oil, sunflower 3,696 kJ
13 Oil, walnut 3,696 kJ
14 Oil, wheatgerm 3,696 kJ
15 Oil, vegetable, average 3,696 kJ
16 Oil, sesame 3,692 kJ
17 Oil, cottonseed 3,663 kJ
18 Nuts, pecans, halves, raw 3,139 kJ
19 Macadamia nuts (raw) 3,082 kJ
20 Nuts, walnuts, English, halves, raw 3,052 kJ
21 Sesame butter, creamy 2,917 kJ
22 Pecans (raw) 2,843 kJ
23 Pine nuts (raw) 2,84 kJ
24 Walnuts (raw) 2,837 kJ
25 Brazil nuts (raw) 2,816 kJ
26 Nuts, brazilnuts, raw 2,776 kJ
27 Almond butter, creamy 2,701 kJ
28 Hazelnuts (raw) 2,685 kJ
29 Nuts, hazelnuts or filberts, raw 2,684 kJ
30 Barcelona nuts, Kernel only 2,637 kJ
31 Nuts, almonds, dry roasted, with salt added 2,594 kJ
32 Seeds, sunflower seed kernels, dry roasted, with salt added 2,561 kJ
33 Almonds, flaked and ground 2,534 kJ
34 Almond flour (ground almonds) 2,534 kJ
35 Cashew nuts, kernel only, roasted and salted 2,533 kJ
36 Nigella seeds (kalonji) 2,519 kJ
37 Peanut butter, smooth 2,514 kJ
38 Tahini paste 2,508 kJ
39 Sunflower seeds, toasted 2,497 kJ
40 Peanuts, roasted and salted 2,495 kJ
41 Coconut, desiccated 2,492 kJ
42 Pistachios (raw) 2,485 kJ
43 Sesame seeds 2,47 kJ
44 Peanuts, raw 2,462 kJ
45 Peanuts, dry roasted, unsalted 2,444 kJ
46 Melon seeds 2,418 kJ
47 Nuts, mixed 2,407 kJ
48 Almonds, toasted 2,394 kJ
49 Sunflower seeds 2,392 kJ
50 Flaxseed (linseed), ground 2,381 kJ
51 Golden linseed (flax) 2,381 kJ
52 Cashew nuts, raw 2,374 kJ
53 Pumpkin seeds 2,345 kJ
54 Peanuts, kernel only, plain, unsalted 2,341 kJ
55 Chocolate nut spread 2,294 kJ
56 Almonds (raw) 2,292 kJ
57 Cress seeds 2,213 kJ
58 Coffeemate, whitener powder 2,202 kJ
59 Potato snacks, pringle-type, fried in vegetable oil 2,168 kJ
60 Shortbread 2,158 kJ
61 Chia seeds, dried 2,138 kJ
62 Dark chocolate (70%+ cocoa) 2,137 kJ
63 Chocolate covered wafer biscuit 2,13 kJ
64 Poppy seeds 2,117 kJ
65 Tortilla chips fried in sunflower oil 2,11 kJ
66 Chocolate covered caramel and biscuit fingers 2,079 kJ
67 Pesto sauce, homemade 2,073 kJ
68 Sev/ganthia, homemade 2,003 kJ
69 Ajwain (carom) seeds 1,929 kJ
70 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 1,892 kJ
71 Flour, soy, full-fat 1,891 kJ
72 Mustard powder 1,884 kJ
73 Biscuits, cookies, chocolate chip, American style 1,845 kJ
74 Trail mix 1,804 kJ
75 Cookies, oatmeal, soft, with raisins 1,799 kJ
76 Minibreads, toasted, retail 1,784 kJ
77 Doughnuts, ring, iced 1,728 kJ
78 Flour, soya 1,711 kJ
79 Popcorn (Unpopped Kernels) 1,69 kJ
80 Tigernuts 1,685 kJ
81 Sugar, Demerara 1,681 kJ
82 Sugar, white 1,68 kJ
83 Sugar, icing 1,678 kJ
84 Oat Groats 1,653 kJ
85 Oat Bran 1,653 kJ
86 Breadsticks, plain 1,65 kJ
87 Barcelona nuts, kernel only, weighed with shells 1,636 kJ
88 Flour, oat, whole grain 1,628 kJ
89 Sugar, brown 1,623 kJ
90 Chickpea flour (gram flour) 1,619 kJ
91 Peanuts, kernel only, plain, weighed with shells 1,615 kJ
92 Porridge oats, unfortified 1,614 kJ
93 Sugars, granulated 1,611 kJ
94 Flour, chestnut 1,609 kJ
95 Flour, amaranth 1,607 kJ
96 Chickpeas, (garbanzo beans, bengal gram), dry 1,602 kJ
97 Amaranth (Grain) 1,598 kJ
98 Oats, whole grain, rolled, old fashioned 1,597 kJ
99 Oats, whole grain, steel cut 1,595 kJ
100 Rolled Oats 1,594 kJ

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.