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 Energy density |
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Most foods provide us with energy (calories), but some foods contain more energy weight-for-weight than others. Foods that contain a lot of calories are known as energy-dense foods – they contain more than about 225-275 kcal per 100g. They tend to be high in calories and therefore fat and/or sugar and are causes of weight gain and obesity.
It’s ok to eat energy-dense foods occasionally, or in small quantities, but try not to make them the basis of your diet. By choosing a diet based on lower energy-dense foods, you can actually eat more food but consume fewer calories. Lower energy-dense foods are high in water and fibre and help us feel fuller for longer. They are a healthy choice for weight maintenance.
Click on the following groups of foods to view their energy density:
Vegetables
Fruits
Cereals and cereal products
Meat and meat products
Fish
Meals and side dishes
Dairy products
Sweets, snacks and preserves
Fats and oils
Nuts and seeds
|
|
Energy Density
(kcal/100g) |
|
| Asparagus (boiled) |
26 |
| Aubergine (raw) |
15 |
| Beetroot (pickled, drained) |
28 |
| Broccoli (boiled) |
24 |
| Brussels sprouts (boiled) |
35 |
| Beansprouts |
31 |
| Broad beans |
81 |
| Cabbage (boiled) |
16 |
| Carrots (boiled) |
24 |
| Cauliflower (boiled) |
28 |
| Celery (raw) |
7 |
| Courgette (boiled) |
19 |
| Leeks (boiled) |
21 |
| Lettuce |
14 |
| Mushrooms (raw) |
13 |
| Mushrooms (fried in butter or corn oil) |
157 |
| Chick peas |
121 |
| Aduki beans |
123 |
| Baked beans (canned in tomato sauce) |
84 |
| Lentils |
105 |
| Blackeye beans |
116 |
| Butter beans |
77 |
| Green beans/French beans (boiled) |
25 |
| Red kidney beans |
103 |
| Runner beans (boiled) |
18 |
| Soya beans |
141 |
| Beansprouts |
31 |
| Petit pois |
49 |
| Mange-tout peas |
26 |
| Okra |
31 |
| Onions (raw) |
36 |
| Radish (red, raw) |
12 |
| Spinach (raw) |
25 |
| Parsnips |
66 |
| Turnip (boiled) |
12 |
| Swede (boiled) |
11 |
| Potatoes (boiled) |
72 |
| Plantain |
112 |
| Pumpkin |
13 |
| Salad, green |
12 |
| Sweetcorn, kernels, canned, drained |
122 |
| Sweet potato |
84 |
| Tomatoes, raw |
17 |
| Yam (boiled) |
133 |
 |
Apples |
47 |
| Apricots (without stone) |
31 |
| Avocado (without skin or stone) |
190 |
| Banana |
95 |
| Blackberries |
25 |
| Blackcurrants |
28 |
| Cherries |
48 |
| Dates (dried) |
270 |
| Raisins |
272 |
| Grapes |
60 |
| Grapefruit |
30 |
| Olives (in brine) |
103 |
| Oranges (without skin) |
37 |
| Mango |
57 |
| Melon (Canteloupe) |
19 |
| Peaches |
33 |
| Pears |
40 |
| Paw-paw (without skin or stone) |
36 |
| Plum |
36 |
| Satsumas |
36 |
| Kiwi fruit |
49 |
| Raspberries |
25 |
| Strawberries |
27 |
Cereals
and
cereal
products
 |
Brown rice |
141 |
| Wholemeal pasta |
113 |
| Wholemeal bread |
217 |
| White rice |
138 |
| White pasta |
104 |
| White bread |
219 |
| Pitta bread, white |
255 |
| Ciabatta |
271 |
| Bagels, plain |
273 |
| Garlic bread |
365 |
| Naan bread |
285 |
| Pappadums |
501 |
| Rye bread |
219 |
| Rye Crispbread |
308 |
| Oatcakes |
412 |
| Cream crackers |
414 |
| Bran Flakes |
330 |
| Coco Pops |
383 |
| Corn flakes |
376 |
| Muesli, Swiss style |
363 |
Porridge, made with water
Porridge, made with whole milk |
46
113 |
| Ready Brek |
366 |
| Rice Krispies |
382 |
| Shredded Wheat |
332 |
| Special K |
376 |
| Weetabix |
352 |
|
Bacon, grilled |
287 |
| Beef mince, stewed |
209 |
| Beefburgers, grilled |
326 |
| Chicken, breast |
160 |
| Chicken nuggets |
265 |
| Ham |
107 |
| Rump steak, grilled, lean |
177 |
| Grillsteaks, beef, griled |
305 |
| Turkey, breast, fillet, grilled |
155 |
Duck, roasted
Crispy, Chinese style |
195
331 |
| Lamb, roasted, lean |
203 |
| Pork, leg joint, roasted, lean |
182 |
| Black pudding |
297 |
| White pudding |
450 |
| Pate, liver |
348 |
| Sausages, pork, grilled |
294 |
| Sausage rolls, puff pastry |
383 |
| Salami |
438 |
| Scotch eggs |
241 |
|
Cod, baked |
96 |
| Haddock, steamed |
89 |
| Fish fingers (grilled) |
200 |
| Plaice, steamed |
92 |
| Salmon, steamed |
194 |
| Sardines, canned in brine, drained |
172 |
| Tuna (canned in brine) |
99 |
| Anchovies, canned in oil, drained |
191 |
| Kipper, grilled |
255 |
| Mackerel, grilled |
239 |
| Crab, boiled |
128 |
| Prawns, boiled |
99 |
| Cockles, boiled |
53 |
| Mussels, boiled |
104 |
|
Coleslaw |
258 |
| Cauliflower cheese (with semi-skimmed milk) |
102 |
| Chicken curry |
150 |
| Chicken burger (with bun) |
267 |
| Cheeseburger (with bun) |
259 |
| Hamburger (with bun) |
243 |
| Bolognese sauce, with meat |
161 |
Chilli con carne
with rice |
121
107 |
| Cottage/shepherds pie |
111 |
| Goulash |
79 |
| Lasagne |
143 |
| Moussaka |
140 |
| Ratatouille |
78 |
| Samosas (meat) |
272 |
| Samosas (vegetable) |
217 |
| Chips/French fries, fried in vegetable oil |
239 |
| Risotto, plain |
233 |
| Salmon en croute |
288 |
| Taramasalata |
504 |
| Yorkshire pudding |
210 |
| Pizza, cheese and tomato, deep pan |
249 |
| Dumplings |
208 |
| Omelette, plain |
195 |
| Quiche, cheese and egg |
315 |
|
Skimmed milk |
32 |
| Semi-skimmed milk |
46 |
| Whole milk |
66 |
Soya: unsweetened
Sweetened, calcium enriched |
26
43 |
| Goats milk, pasteurised |
62 |
| Condensed milk, skimmed |
267 |
Cream: Single
Soured
Double
Whipping
Clotted |
193
205
496
381
586 |
| Crème fraiche |
378 |
| Cheddar cheese |
416 |
| Cottage cheese |
101 |
| Cream cheese |
439 |
| Feta cheese |
250 |
| Brie |
343 |
| Edam |
341 |
| Mozzarella, fresh |
257 |
| Parmesan, fresh |
415 |
| Stilton, blue |
410 |
| Whole milk yoghurt, plain |
79 |
| Greek style yoghurt |
133 |
| Fromage frais, plain |
113 |
| Eggs, boiled |
147 |
Sweets,
Snacks
and
Preserves
|
Sugar, white |
394 |
| Jam, fruit with edible seeds |
261 |
| Honey |
288 |
| Ice-cream sauce |
207 |
| Chocolate spread |
569 |
| Syrup, golden |
298 |
| Plain Digestive biscuit |
465 |
| Chocolate Digestive biscuit |
493 |
| Bounty bar |
469 |
| Chocolate, milk |
520 |
| Kit Kat |
500 |
| Mars bar |
473 |
| Fudge |
438 |
| Flapjacks |
493 |
| Shortbread |
509 |
| Nutri-Grain |
360 |
| Ice-cream, vanilla |
177 |
| Potato crisps |
530 |
| Bombay mix |
503 |
| Croissants |
373 |
| Carrot cake |
359 |
| Chocolate fudge cake |
358 |
| Fruit cake |
371 |
| Jaffa cakes |
377 |
| Boiled sweets |
327 |
| Marshmallows |
327 |
| Swiss roll, chocolate |
386 |
| Shortcrust pastry |
524 |
| Crumpets |
207 |
| Danish pastry |
342 |
| Doughnuts, jam |
336 |
| Hot cross buns |
312 |
| Mince pies |
435 |
| Crumble, fruit |
219 |
| Crème caramel |
104 |
| Meringue |
381 |
|
Butter |
744 |
Margarine: hard, animal and vegetable fats
soft, polyunsaturated |
718
746 |
Fat spread, 70% fat, polyunsaturated
40% fat, not polyunsaturated
20-25% fat, not polyunsaturated |
622
368
262 |
| Ghee, butter |
898 |
| Lard |
891 |
| Oils |
899 |
|
Almonds |
612 |
| Brazil nuts |
682 |
| Macadamia nuts, salted |
748 |
| Walnuts |
688 |
| Peanut butter, smooth |
606 |
| Peanuts, roasted and salted |
602 |
| Sesame seeds |
598 |
| Sunflower seeds |
581 |
Data from the Food Standards Agency
The Composition of Foods, McCance & Widdowson’s, Food Standards Agency, 6th Summary Edition
Food Portion Sizes, Food Standards Agency, 3rd Edition
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