Energy density calculator

Energy density, also known as calorie density, is the amount of calories in a specific weight of food (usually calculated per 100g). Foods that are higher in energy density contain more calories bite-for-bite than lower energy-dense foods.

To help you maintain a healthy weight and so reduce your cancer risk, base your everyday meals on low and medium energy-dense foods and limit intake of high energy-dense foods. Some foods that are high in calories, like nuts and seeds, contain good fats and beneficial nutrients and, in small amounts, are an important part of a healthy diet.

Download Energy Density: Finding the Balance for Cancer Prevention for more information or find out more about choosing a healthy diet to reduce your cancer risk.

Select a food from the following list. Then press 'calculate' to see its energy density on the diagram below

Select food group... Vegetables Fruits Cereals and cereal products Meat and meat products Fish Composite meals Dairy products Sweets, Snacks and Preserves Fats and Oils Nuts and Seeds Pulses Potatoes

OR

For packaged foods, enter the number of kcal/100g listed on the food label.
Then press 'calculate' to see its energy density on the diagram below

Calculate

This is a high energy-dense food Foods higher in energy density tend to contain lots of fat or added sugar – fast foods, snacks, baked goods, desserts and confectionery are often in this category. For example, chicken nuggets, crisps, milk chocolate, digestive biscuits, butter, chips. Hamburgers are also high in energy density – find out more about our advice on red and processed meats. Only eat these foods infrequently or in small amounts
This is a medium energy-dense food Bread, lean meat, poultry and some fish are medium energy-dense foods. For example, wholemeal bread, steamed salmon, grilled skinless chicken breast. Lean stewed beef is also a medium energy-dense food – find out more about our advice on red and processed meats. Eat a moderate amount of these foods.
This is a low energy-dense food Cooked cereals and pulses (without added fat or sugar) are low in energy density. For example, baked beans, lentils, rice and pasta (choose wholegrains whenever possible). Some low-fat fish are also low in energy density, as are some processed meats. Find out more about our advice on red and processed meats. The least energy-dense foods include most vegetables, fruits, roots and tubers. For example, broccoli, carrots, apples, bananas, boiled potatoes. Eat plenty of plant-based foods.