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 601–700 of 1,067. Values per 100g fresh weight.

# Food Per 100g Level
★ Tofu (Firm, Plain) 305.4 kJ
★ Tofu, soya bean, steamed 304 kJ
★ Porridge, made with milk and water 303 kJ
4 Peas, frozen, microwaved 303 kJ
5 Seaweed, wakame, dried, raw 300 kJ
6 Peas, frozen, boiled 299 kJ
7 Pepper, black 298.3 kJ
8 Beansprouts, mung, stir-fried in rapeseed oil 298 kJ
9 Sugar apple, flesh only 296 kJ
10 Cherries, sweet, dark red, raw 295.2 kJ
11 Potatoes, new and salad, boiled in unsalted water, flesh and skin 291 kJ
12 Potatoes, new and salad, boiled in salted water, flesh and skin 291 kJ
13 Sapodilla, flesh only 291 kJ
14 Potatoes, new and salad, flesh only, raw 290 kJ
15 Polenta, hydrated, raw 290 kJ
16 Peas, frozen, raw 288 kJ
17 Tomato puree 287 kJ
18 Mango, Tommy Atkins, peeled, raw 286.5 kJ
19 Grapes, red 286 kJ
20 Cider, strong 285 kJ
21 Bele, raw 284 kJ
22 Sweetcorn, frozen, boiled 284 kJ
23 Parsnip, boiled in unsalted water 282 kJ
24 Grapes, average 277 kJ
25 Grape juice, white, with added vitamin C, from concentrate, shelf stable 276.7 kJ
26 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 276.6 kJ
27 Kiwifruit (kiwi), green, peeled, raw 272.2 kJ
28 Grapes, average, weighed with pips 272 kJ
29 Parsnip, raw 271 kJ
30 Apples, fuji, with skin, raw 270.5 kJ
31 Vegetable stir fry mix, fried in corn oil 270 kJ
32 Vegetable stir fry mix, fried in rapeseed oil 270 kJ
33 Vegetable stir fry mix, fried in sunflower oil 270 kJ
34 Cherries, flesh and skin, raw 268.8 kJ
35 Lemonade, homemade 268 kJ
36 Aubergine, stuffed with lentils and vegetables 267 kJ
37 Pear, Anjou, green, with skin, raw 266.4 kJ
38 Curry, vegetable, with yogurt, UK type, homemade 266 kJ
39 Courgette, fried in butter 265 kJ
40 Horseradish, raw 264 kJ
41 Grapes, green 263 kJ
42 Aubergine, flesh and skin, roasted in rapeseed oil 260 kJ
43 Mandarin, seedless, peeled, raw 259.3 kJ
44 Apples, red delicious, with skin, raw 258.5 kJ
45 Mustard, prepared, yellow 255.2 kJ
46 Apples, gala, with skin, raw 255 kJ
47 Betel leaves, fresh 255 kJ
48 Sweetcorn, kernels, raw 254 kJ
49 Pepper, white 253.1 kJ
50 Apples, honeycrisp, with skin, raw 251.2 kJ
51 Peas, canned in water, re-heated, drained 251 kJ
52 Lager, extra strong 249 kJ
53 Lychees, raw, flesh only 248 kJ
54 Beans, broad, whole, raw 247 kJ
55 Cherries, flesh and skin, raw, weighed with stones 247 kJ
56 Pineapple, raw 246.9 kJ
57 Apples, granny smith, with skin, raw 246.3 kJ
58 Plum, black, with skin, raw 245.5 kJ
59 Potato powder, instant, made up with water 245 kJ
60 Sweet potato, flesh only, boiled in unsalted water 245 kJ
61 Whitecurrants, stewed with sugar 245 kJ
62 Amla 243 kJ
63 Kiwifruit, green, raw 242.7 kJ
64 Cabbage, red, cooked with apple 241 kJ
65 Pears, raw, bartlett 238.5 kJ
66 Squash, acorn, baked 234 kJ
67 Peaches, canned in syrup, whole contents 233 kJ
68 Mushrooms, shiitake, cooked 232 kJ
69 Yeast, bakers, compressed 226 kJ
70 Beetroot, cooked in unsalted water 224 kJ
71 Potatoes, old, baked, flesh only, weighed with skin 223 kJ
72 Physalis, fruit only 218 kJ
73 Pomegranate, flesh and pips 218 kJ
74 Bananas, flesh only 217 kJ
75 Curry, vegetable, in sweet sauce, UK type, homemade 216 kJ
76 Vegetables, stir-fried, takeaway 216 kJ
77 Applesauce, unsweetened, with added vitamin C 215.9 kJ
78 Apples, eating, raw (flesh + skin) 215 kJ
79 Prickly pears, flesh and seeds 207 kJ
80 Tarragon, fresh 206 kJ
81 Casserole, bean and root vegetable, homemade 206 kJ
82 Ortaniques, flesh only 205 kJ
83 Mangoes, ripe, flesh only, raw 205 kJ
84 Soup, mushroom, carton, chilled 203 kJ
85 Apple juice, with added vitamin C, from concentrate, shelf stable 202.4 kJ
86 Porridge, made with water 201 kJ
87 Apples, cooking, baked without sugar, flesh only 201 kJ
88 Water chestnuts, raw 198 kJ
89 Orange juice, no pulp, not fortified, from concentrate, refrigerated 197.6 kJ
90 Collards, raw 196.2 kJ
91 Mango, unripe, green flesh, raw 195 kJ
92 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 194.6 kJ
93 Mushroom, king oyster 194.1 kJ
94 Pineapple, flesh only, raw 194 kJ
95 Pears, average, raw, flesh only 190 kJ
96 Passion fruit juice 189 kJ
97 Oat milk (unsweetened) 188.3 kJ
98 Ginger, fresh 188 kJ
99 Beets, raw 186.7 kJ
100 Papaya, flesh only, raw 186 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.