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 101–200 of 1,067. Values per 100g fresh weight.

# Food Per 100g Level
★ Garam masala 1,592 kJ
★ Cornmeal (Maize) 1,577 kJ
★ Corn flour, masa harina, white or yellow, dry, raw 1,573 kJ
4 Flour, sorghum 1,569 kJ
5 Millet (Grain) 1,565 kJ
6 Rice, brown, easy cook, raw 1,556 kJ
7 Beans, soya, dried, raw 1,551 kJ
8 Muesli, Swiss style, unfortified 1,551 kJ
9 Pasta, egg, white, dried, raw 1,55 kJ
10 Couscous, plain, raw 1,549 kJ
11 Soybeans (Dry) 1,548 kJ
12 Flour, whole wheat, unenriched 1,548 kJ
13 Rice, black, unenriched, raw 1,548 kJ
14 Sorghum grain, white, pearled, unenriched, dry, raw 1,548 kJ
15 Einkorn, grain, dry, raw 1,546 kJ
16 Fonio, grain, dry, raw 1,544 kJ
17 Sorghum (Grain) 1,544 kJ
18 Flour, gari (cassava flour) 1,541 kJ
19 Farro, pearled, dry, raw 1,536 kJ
20 Buckwheat Flour 1,536 kJ
21 Teff (Grain) 1,536 kJ
22 Barley, pearl, raw 1,535 kJ
23 Flour, barley 1,534 kJ
24 Fig Rolls 1,532 kJ
25 Juniper “seeds” 1,531 kJ
26 Couscous (Dry) 1,531 kJ
27 Pasta (Durum, Dry) 1,531 kJ
28 Flour, wheat, all-purpose, enriched, bleached 1,531 kJ
29 Flour, rice 1,531 kJ
30 Tapioca, raw 1,531 kJ
31 Omelette, curried, homemade 1,529 kJ
32 Flour, wheat, wholemeal, self raising 1,528 kJ
33 Barley (Hulled/Pot) 1,527 kJ
34 Bulgur Wheat 1,527 kJ
35 Potato chips, fine cut, frozen, fried in corn oil 1,524 kJ
36 Potato chips, fine cut, frozen, fried in blended vegetable oil 1,524 kJ
37 Sorghum flour, white, pearled, unenriched, dry, raw 1,523 kJ
38 Flour, corn, yellow, fine meal, enriched 1,523 kJ
39 Buckwheat Groats 1,522 kJ
40 Flour, bread, white, enriched, unbleached 1,519 kJ
41 Arrowroot 1,515 kJ
42 Sago, raw 1,515 kJ
43 Flour, wheat, all-purpose, unenriched, unbleached 1,515 kJ
44 Rice, white, long grain, raw 1,513 kJ
45 Rice, red, raw 1,513 kJ
46 Barley (Pearled) 1,51 kJ
47 Wheat Berries (Wholegrain Kernels) 1,51 kJ
48 Spelt (Grain) 1,51 kJ
49 Flour, potato 1,51 kJ
50 Rice, white, Italian Arborio risotto, raw 1,509 kJ
51 Flour, corn 1,508 kJ
52 Rice, brown, basmati, raw 1,508 kJ
53 Rye (Grain) 1,506 kJ
54 Rice (White, Basmati) 1,506 kJ
55 Pakora/bhajia, spinach, fried in vegetable oil, homemade 1,505 kJ
56 Farro/Emmer (Grain) 1,502 kJ
57 Khorasan/Kamut (Grain) 1,502 kJ
58 Flour, rice, white, unenriched 1,502 kJ
59 Rice, Thai fragrant, raw 1,502 kJ
60 Mustard seeds 1,501 kJ
61 Flour, wheat, white, plain, soft 1,501 kJ
62 Wheat, bulgur, raw 1,499 kJ
63 Rice, white, pudding, raw 1,498 kJ
64 Flour, gram 1,498 kJ
65 Polenta (Dry) 1,498 kJ
66 Rice (White, Jasmine) 1,498 kJ
67 Flour, wheat, all-purpose, enriched, unbleached 1,498 kJ
68 Flour, pastry, unenriched, unbleached 1,498 kJ
69 Flour, semolina, fine 1,497 kJ
70 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 1,497 kJ
71 Rice, white, basmati, raw 1,495 kJ
72 Flour, 00 1,494 kJ
73 Freekeh (Roasted Green Wheat) 1,494 kJ
74 Rice, white, basmati, easy cook, raw 1,493 kJ
75 Flour, semolina, coarse and semi-coarse 1,492 kJ
76 Buckwheat, whole grain 1,49 kJ
77 Wheatgerm 1,49 kJ
78 Rice (White, Long Grain) 1,49 kJ
79 Semolina, raw 1,486 kJ
80 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 1,483 kJ
81 Blackeye pea, dry 1,481 kJ
82 Semolina (Durum Wheat) 1,481 kJ
83 Flour, millet, foxtail 1,481 kJ
84 Flour, wheat, white, self raising 1,48 kJ
85 Flan, cheese, onion and potato, homemade 1,478 kJ
86 Rice, white, long grain, easy cook, raw 1,477 kJ
87 Flour, chapati, white 1,47 kJ
88 Nutmeg, ground 1,464 kJ
89 Rice, wild, raw 1,461 kJ
90 Nut croquettes, fried in sunflower oil, homemade 1,461 kJ
91 Nut croquettes, fried in vegetable oil, homemade 1,461 kJ
92 Pasta, white, dried, raw 1,461 kJ
93 Nut and seed roast, mixed nuts and sunflower seeds, homemade 1,454 kJ
94 Coconut, flesh only, fresh 1,446 kJ
95 Nut and rice roast, mixed nuts, homemade 1,442 kJ
96 Flour, wheat, brown 1,441 kJ
97 Stuffing mix, dried 1,436 kJ
98 Flan, cheese, onion and potato, wholemeal, homemade 1,436 kJ
99 Wild Rice (Canoe Wild Rice) 1,435 kJ
100 Betel nuts 1,43 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.