Calorie Density Chart

Below is a calorie density chart showing the calorie density of 60 common foods. This chart gives the number of calories per 100g (or 3.5 oz) of food.

Food Type Calories per 100g (3.5 oz)
Lettuce – iceberg 14
Celery 14
Cucumber 15
Tomatoes 19
Red peppers 21
Mushrooms – white 22
Cauliflower 25
Kale 28
Strawberries 32
Melon – Cantaloupe 34
Broccoli 34
Onion 40
Carrots 41
Butternut squash 45
Orange 47
Apple 52
Blueberries 57
Yoghurt, Greek, non-fat 59
Grapes 67
Potatoes 70
Oats – cooked in water 71
Tofu 76
Sweet potatoes 86
Sweetcorn 86
Bananas 90
Tomato ketchup – Heinz 102
Beef (lean) 5% fat 124
kidney beans (cooked) 127
Tuna (canned) 128
white rice (cooked) 130
Green lentils (cooked) 143
Egg whole – hardboiled 155
Pasta (cooked) 155
Chicken (breast) grilled 165
chickpeas (cooked) 180
Salmon 208
BK Whopper UK 212
Pizza – Goodfella’s thin base pepperoni 251
Bread – white 266
Beef (rib eye, fat trimmed, grilled ) 271
Mozzerela cheese 280
Lamb – USDA 294
Raisins 299
French fries (McDonalds) 323
Wholemeal flour 340
White flour 364
Oats – uncooked 379
Table sugar 387
Cheddar cheese 402
Chocolate chip cookies 488
Flaxseed (linseed) 534
Crisps (potato chips) 540
Bacon 541
Cashew nuts 553
Almonds 576
Sunflower seeeds 581
Peanut butter 588
Mayonnaise – Heinz 644
Butter 717
Oil 880
Calorie Density Chart showing calories per 100g

Please note that the calories provided in this chart are based on several sources such as the USDA and popular providers of the nutrition breakdown of foods such as Nutritionix. In some cases there was a divergence in calories between different sources and I tried to choose the data that was less of an outlier in each case. In any case, the calories provided on nutritional labels are not an exact measure of the calories the person receives from the particular food and should be used more as an approximate guideline.

How to calculate caloric density?

Caloric density is measured by expressing the number of calories for a given weight of food. It is useful as a comparison tool between different foods. The key is to keep the weight standard so different foods can be compared for how many calories they contain for the same wieght of a particular food.

Calorie Density Points

  • Fruits and vegetables tend to be the lowest calorie density foods
  • The calorie density of meats is related to how much fat they contain – fatty meats are more calorie dense than lean meats
  • Cooking in water reduces the calorie density of many dry starchy foods – foods such as rice, pasta and porridge oats absorb water when they are cooked so the cooked versions are less calorie dense than the uncooked versions
  • The calorie density of foods can be related to what they are prepared with – for instance, potatoes are quite low on the calory density spectrum, but fried in oil as french fries (chips), or cooked in oil as potato chips (crisps), they are on the higher end of the calorie density spectrum.

To learn more about calorie density and how it may be applied in a weight loss/management strategy you can also check out the following article

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