Energy Density
Calculator
Results
- Calories per 100 g (kcal)
- 300
- Calories per gram (kcal/g)
- 3
- Kilojoules per 100 g (kJ)
- 1,255.2
Nutrition results
| Calories per 100 g (kcal) | 300 |
| Calories per gram (kcal/g) | 3 |
| Kilojoules per 100 g (kJ) | 1,255.2 |
formula-map diagram
- Calories per 100 g (kcal)
- 300
- Calories per gram (kcal/g)
- 3
- Kilojoules per 100 g (kJ)
- 1,255.2
Nutrition formula map
Formula
kcal per 100 g = (energy kcal ÷ mass g) × 100 (1 kcal = 4.184 kJ)= 300
Note
Simplified nutrition model using standard reference constants (protein and carbohydrate 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g, 1 kg of body fat about 7700 kcal, salt to sodium factor 0.393). Real energy needs and body composition changes vary between individuals. This is not medical, dietetic or nutritional advice; consult a qualified health professional before changing your diet.
More in Nutrition and diet
See all →Frequently asked questions
How is a food's energy density calculated?+
Energy density is calculated by dividing a food's total calories by its weight (usually expressed as calories per gram or per 100 grams), giving a measure of how concentrated the energy is relative to the food's physical bulk.
Why do foods with similar calories feel very different in terms of fullness?+
Foods high in water and fibre (like vegetables and fruit) have low energy density, meaning you eat a large volume for relatively few calories and feel full, while energy-dense foods (fried foods, nuts, oils) pack many calories into a small volume, making it easy to consume more calories without feeling as full.
What's considered a low versus high energy density food?+
As a general guide, foods under about 1.5 calories per gram are considered lower energy density, while foods above roughly 4 calories per gram (like oils, butter, and fried snacks) are considered high energy density — most whole fruits and vegetables fall well below 1 calorie per gram due to their water content.
Does cooking method change a food's energy density?+
Yes significantly — frying adds absorbed oil and removes water, substantially raising energy density compared to the same food boiled, steamed, or roasted, which is one reason cooking method matters as much as the base ingredient for managing calorie intake.
How can energy density help with weight management?+
Prioritizing lower energy density foods allows you to eat a satisfying volume of food while consuming fewer total calories, which is a commonly recommended strategy for weight management that doesn't rely purely on portion restriction or calorie counting.