Energy Density Calculator
Enter the calories and weight of any food to see its energy density in calories per 100g — one of the simplest predictors of how filling a food will be per calorie.
Enter Food Details
Results
- Energy Density
- 0cal/100g
- Awaiting input
- Volumetrics Bands
- Very low— under 60 cal/100g
- Low— 60–150 cal/100g
- Medium— 150–400 cal/100g
- High— over 400 cal/100g
Worked Example: 100g of Common Foods
The same 100g serving can deliver wildly different calories. Lower numbers fill you up cheaper.
| Food | Serving | Calories | Energy Density | Band |
|---|---|---|---|---|
| Broccoli (raw) | 100 g | 35 | 35 cal/100g | Very low |
| Chicken breast (cooked) | 100 g | 165 | 165 cal/100g | Medium |
| White bread | 100 g | 265 | 265 cal/100g | Medium |
| Peanut butter | 100 g | 588 | 588 cal/100g | High |
| Olive oil | 100 g | 884 | 884 cal/100g | High |
About Energy Density
Energy density is the number of calories a food packs into a fixed weight — usually 100 grams. Barbara Rolls’ Volumetrics research found that people tend to eat a roughly constant weight of food at each meal, not a constant number of calories. Pick foods with low energy density and the same physical volume on your plate carries fewer calories.
The four bands above come from Volumetrics. Water and fiber pull density down; fat (9 cal/g) pushes it up fast. That’s why olive oil at 884 cal/100g sits 25× higher than broccoli.
For a deeper walk-through of the science and how to put it to use, read the Energy Density Explained article. To roll energy density into a single fullness-per-calorie score that also weights protein, fiber, and water, use the Satiety Per Calorie Calculator.
Related
Satiety Per Calorie Calculator
Combine energy density with protein, fiber, and water content into a single fullness-per-calorie score.
Energy Density Explained
The full article on Volumetrics, satiety, and how to use energy density at the grocery store.