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 401–500 of 1,067. Values per 100g fresh weight.

# Food Per 100g Level
★ Horseradish sauce 640 kJ
★ Prunes, ready-to-eat, semi-dried 633 kJ
★ Pastichio 630 kJ
4 Sushi, vegetable 630 kJ
5 Ackee, canned, drained 625 kJ
6 Bean loaf, mixed beans, homemade 621 kJ
7 Rice, white, long grain, easy cook, boiled in unsalted water 621 kJ
8 Rice, wild, boiled in unsalted water 620 kJ
9 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 614 kJ
10 Figs, dried, stewed with sugar 612 kJ
11 Pudding, rice, homemade, with whole milk 609 kJ
12 Plantains, underripe, raw 608.5 kJ
13 Lupin Beans 605.8 kJ
14 Chestnuts, kernel only, raw, weighed with shells 595 kJ
15 Beans, edamame, frozen, boiled in unsalted water 593 kJ
16 Beans, soya, dried, boiled in unsalted water 590 kJ
17 Rice, white, basmati, easy cook, boiled in unsalted water 590 kJ
18 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 589 kJ
19 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 588 kJ
20 Mustard, wholegrain 584 kJ
21 Pilau, mushroom, homemade 584 kJ
22 Beans, pinto, dried, boiled in unsalted water 583 kJ
23 Mustard, smooth 579 kJ
24 Seaweed, nori, dried, raw 577 kJ
25 Durian, flesh only 575 kJ
26 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 574.1 kJ
27 Prunes, flesh and skin, weighed with stones 572 kJ
28 Plantains, ripe, raw 571 kJ
29 Rice, Thai fragrant, boiled in unsalted water 568 kJ
30 Rice, pilau, plain, homemade 564 kJ
31 Rice, brown, wholegrain, boiled in unsalted water 562 kJ
32 Rice, white, long grain, boiled in unsalted water 560 kJ
33 Rice, brown, basmati, boiled in unsalted water 558 kJ
34 Taro, baked 555 kJ
35 Avocado, Fuerte, flesh only, weighed with skin and stone 553 kJ
36 Garlic mushrooms, not coated, homemade 552 kJ
37 Prunes, ready-to-eat, semi-dried, weighed with stones 548 kJ
38 Red rice, boiled in unsalted water 547 kJ
39 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 547 kJ
40 Beans, chick peas, canned, re-heated, drained 547 kJ
41 Plantains, overripe, raw 545.4 kJ
42 Olives, green, Manzanilla, stuffed with pimiento 543.9 kJ
43 Salad, Greek 542 kJ
44 Chickpeas (Cooked, Drained) 539.7 kJ
45 Peas, split, dried, boiled in unsalted water 538 kJ
46 Figs, dried, stewed without sugar 537 kJ
47 Pudding, rice, homemade, with semi-skimmed milk 535 kJ
48 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 530.1 kJ
49 Dates, raw, flesh and skin 530 kJ
50 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 529.8 kJ
51 Curry, vegetable, retail, with rice 526 kJ
52 Beans, aduki, whole, dried, boiled in unsalted water 525 kJ
53 Potatoes, duchesse 522 kJ
54 Coffee, Irish 516 kJ
55 Bacha, raw 515 kJ
56 Potato, leek and celery bake 512 kJ
57 Barley, pearl, boiled 510 kJ
58 Vegetable bake, homemade 509 kJ
59 Yam, flesh only, boiled in unsalted water 504 kJ
60 Beans, pigeon peas, whole, dried, boiled in unsalted water 502 kJ
61 Sage, fresh 502 kJ
62 Plantain, green flesh, raw 500 kJ
63 Rice, white, basmati, boiled in unsalted water 498 kJ
64 Beans, navy, canned, sodium added, drained and rinsed 497 kJ
65 Beans, pigeon peas, dahl, dried, boiled in unsalted water 497 kJ
66 Aubergine, stuffed with vegetables, cheese topping 496 kJ
67 Beans, black, canned, sodium added, drained and rinsed 495.2 kJ
68 Beans, blackeye, whole, dried, boiled in unsalted water 494 kJ
69 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 493 kJ
70 Lasagne, vegetable, retail 492 kJ
71 Ketchup, restaurant 489.5 kJ
72 Tomato ketchup 489 kJ
73 Beans, great northern, canned, sodium added, drained and rinsed 488.8 kJ
74 Yam, flesh only, raw 488 kJ
75 Yam, steamed 488 kJ
76 Sweet potato, baked 488 kJ
77 Beans, pinto, canned, sodium added, drained and rinsed 487.7 kJ
78 Tamarind leaves, fresh 486 kJ
79 Avocado, Hass, flesh only, weighed with skin and stone 486 kJ
80 Blackeye pea, canned, sodium added, drained and rinsed 485.5 kJ
81 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 484 kJ
82 Beans, cannellini, canned, sodium added, drained and rinsed 483 kJ
83 Pudding, rice, homemade, with skimmed milk 482 kJ
84 Sherry, medium 482 kJ
85 Worcestershire sauce 480 kJ
86 Plantain, boiled in unsalted water, flesh only 477 kJ
87 Porridge, made with whole milk 472 kJ
88 Omelette, Spanish, homemade 470 kJ
89 Peas, dried, boiled in unsalted water 465 kJ
90 Dates, raw, flesh and skin, weighed with stones 456 kJ
91 Coleslaw, with reduced calorie dressing, retail 456 kJ
92 Tannia, raw 453 kJ
93 Vermouth, dry 453 kJ
94 Taro, raw 451 kJ
95 Arrowhead, raw 448 kJ
96 Beans, butter, dried, boiled in unsalted water 447 kJ
97 Lasagne, vegetable, wholemeal, homemade 447 kJ
98 Beans, pinto, re-fried beans 446 kJ
99 Beans, cannellini, canned, re-heated, drained 443 kJ
100 Cannellini Beans 443 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.