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 501–600 of 1,067. Values per 100g fresh weight.

# Food Per 100g Level
★ Pilaf, rice with spinach, homemade 437 kJ
★ Tomato, paste, canned, without salt added 436.3 kJ
★ Lentils, red, split, dried, boiled in unsalted water 434 kJ
4 Cardamom, ground 433 kJ
5 Potatoes, old, mashed with butter 430 kJ
6 Allspice, ground 429.7 kJ
7 Beans, mung, whole, dried, boiled in unsalted water 426 kJ
8 Cauliflower cheese, made with whole milk, homemade 425 kJ
9 Olives, green, in brine, drained, flesh and skin 422 kJ
10 Taro, steamed 421 kJ
11 Rosemary, fresh 416 kJ
12 Potatoes, old, baked, flesh and skin 413 kJ
13 Stuffing mix, dried, assorted flavours, made up 412 kJ
14 Garlic, raw 411 kJ
15 Curry leaves, fresh 409 kJ
16 Beans, haricot, canned, re-heated, drained 407 kJ
17 Cauliflower cheese, made with semi-skimmed milk, homemade 407 kJ
18 Beans, haricot, whole, dried, boiled in unsalted water 406 kJ
19 Bananas, ripe and slightly ripe, raw 405.9 kJ
20 Thyme, fresh 401 kJ
21 Lasagne, spinach, wholemeal, homemade 395 kJ
22 Wine, white, sweet 394 kJ
23 Cauliflower cheese, made with skimmed milk, homemade 394 kJ
24 Apricots, dried, stewed with sugar 393 kJ
25 Beans, mung, dahl, dried, boiled in unsalted water 392 kJ
26 Potatoes, old, microwaved, flesh and skin 392 kJ
27 Curry, vegetable, ready meal, without rice, cooked 392 kJ
28 Lentils, green and brown, whole, dried, boiled in unsalted water 391 kJ
29 Matoki, boiled in unsalted water 387 kJ
30 Beans, broad, whole, boiled in unsalted water 387 kJ
31 Chilli, bean and lentil, homemade 387 kJ
32 Taro, boiled in unsalted water 386 kJ
33 Arrowhead, boiled in unsalted water 385 kJ
34 Matoki, raw 385 kJ
35 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 382 kJ
36 Noodles, rice, fine, dried, boiled in unsalted water 381 kJ
37 Bhaji, green bean 379 kJ
38 Turmeric, ground 375.7 kJ
39 Jackfruit, raw 375 kJ
40 Tomato sauce, homemade 374 kJ
41 Curry, vegetable, frozen mixed vegetables, homemade 374 kJ
42 Sweet potato, raw, flesh only 372 kJ
43 Great Northern Beans 368.2 kJ
44 Peas, marrowfat, canned, re-heated, drained 368 kJ
45 Aubergine, stuffed with rice 364 kJ
46 Leeks in cheese sauce, made with whole milk, homemade 364 kJ
47 Pudding, rice, canned 362 kJ
48 Sweet potato, steamed 356 kJ
49 Bananas, overripe, raw 355.6 kJ
50 Corn, sweet, yellow and white kernels,  fresh, raw 353.8 kJ
51 Black Beans 351.5 kJ
52 Borlotti Beans 351.5 kJ
53 Wine, white, sparkling 351 kJ
54 Sweetcorn, baby, stir-fried in rapeseed oil 350.9 kJ
55 Potatoes, russet, without skin, raw 349 kJ
56 Potatoes, old, raw, flesh only 349 kJ
57 Garden Peas 347.3 kJ
58 Prunes, flesh and skin, stewed without sugar 346 kJ
59 Peas, mushy, canned, re-heated 345 kJ
60 Peas, raw 344 kJ
61 Baked beans, canned in tomato sauce 343 kJ
62 Leeks in cheese sauce, made with semi-skimmed milk, homemade 343 kJ
63 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 342 kJ
64 Ratatouille, homemade 339 kJ
65 Bananas, raw, flesh only 338.9 kJ
66 Grapes, raw 338.9 kJ
67 Olives, green, in brine, drained, flesh and skin, weighed with stones 337 kJ
68 Apple sauce, homemade 336 kJ
69 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 335.3 kJ
70 Peppers, green, stuffed with vegetables, cheese topping, homemade 335 kJ
71 Carlin/Black Peas 334.7 kJ
72 Flageolet Beans 334.7 kJ
73 Sweet potatoes, orange flesh, without skin, raw 330.5 kJ
74 Sweetcorn kernels, canned in water, drained 330 kJ
75 Peas, boiled in unsalted water 329 kJ
76 Potatoes, old, baked, flesh only 329 kJ
77 Wine, rose, medium 329 kJ
78 Baked beans, canned in barbecue sauce 329 kJ
79 Peppers, green, stuffed with rice, homemade 329 kJ
80 Mango, Ataulfo, peeled, raw 328.3 kJ
81 Apricots, dried, stewed without sugar 328 kJ
82 Coconut milk, reduced fat, retail 328 kJ
83 Leeks in cheese sauce, made with skimmed milk, homemade 328 kJ
84 Beans, butter, canned, re-heated, drained 327 kJ
85 Potato powder, instant, made up with whole milk 322 kJ
86 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 320 kJ
87 Coffee, powder, instant 320 kJ
88 Ayr, raw 318 kJ
89 Potatoes, red, without skin, raw 316.1 kJ
90 Potatoes, old, boiled in unsalted water, flesh only 315 kJ
91 Potatoes, old, boiled in salted water, flesh only 315 kJ
92 Wine, red 315 kJ
93 Potatoes, boiled (unsalted) 315 kJ
94 Prunes, flesh and skin, stewed without sugar, weighed with stones 314 kJ
95 Wine, white, medium 313 kJ
96 Oregano, dried, ground 312.5 kJ
97 Sharon fruit, flesh only 311 kJ
98 Wine, white, dry 309 kJ
99 Potatoes, gold, without skin, raw 307.4 kJ
100 Mangosteen, flesh only 307 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.