Easily calculate the amount of calories and kilojoules in your daily foods using this kilojoules  and calories food table:

How many kilojoules should you eat every day? – Use the kilojoule calculator

Milk & Milk Products  Measure  Calories  Kilojoules
Full-fat milk 1 cup 150 630
Low fat milk (1%) 1 cup 102 428.4
Cows milk 1 cup 157 659.4
Goat milk 1 cup 264 1108.8
Sweetened Condensed Milk from can 28 g 123 516.6
Full cream milk powder Half a cup 635 2667
Skim milk powder Half a cup 435 1827
Full-fat chocolate milk 1 cup 208 873.6
Strawberry Milk 1 cup 244 1024.8
Cheddar cheese slices Slice, 28 gm 114 478.8
Feta cheese 28 g 75 315
Finuta cheese 25 g 110 462
Gouda cheese 28 g 101 424.2
Mozzarella cheese 28 g 80 336
Kraft Cheese blocks 28 g 80 336
Edam cheese 28 g 98 411.6
Blue cheese 28 g 104 436.8
Mascarpone cheese 28 g 128 537.6
Ricotta cheese Half a cup 216 907.2
Ricotta cheese low fat Half a cup 171 718.2
Parmesan cheese 28 g 130 546
Camembert cheese 28 g 86 361.2
Cottage cheese 100 g 99 415.8
Halloumi cheese 100 g 363 1524.6
Cream focused 1 spoon 52 218.4
Cream Medium 1 spoon 37 155.4
Greek yogurt full-fat 1 spoon 141 592.2
Greek yogurt low fat 1 spoon 114 478.8
Ice Cream
Clabber 1 cup 99 415.8
Vanilla ice cream 10% fat Half a cup 135 567
Vanilla 1 ball 240 1008
Cocoa 1 ball 280 1176
Strawberries 1 ball 220 924
Drinks & Juices
Apple juice Half a cup 60 252
Apricot juice, canned Half a cup 72 302.4
Grape juice, canned Half a cup 78 327.6
Lemon juice canned Spoon to eat 3 12.6
Fresh orange juice Half a cup 59 247.8
Canned orange juice Half a cup 52 218.4
Grapefruit juice, canned local Half a cup 58 243.6
Grapefruit juice, unsweetened Half a cup 47 197.4
Canned peach juice Half a cup 67 281.4
Canned pear juice Half a cup 75 315
Canned pineapple juice Half a cup 70 294
Canned tomato juice Half a cup 21 88.2
Canned juice Islands Half a cup 49 205.8
Guava juice One cup 175 735
Mango juice One cup 110 462
Hot Drinks
Nescafe coffee without sugar Teaspoon 5 21
Instant coffee without caffeine Teaspoon 5 21
Tea without sugar One cup 1 4.2
Soft Drinks
Pepsi-Cola 240 ml cup 100 420
Diet Pepsi-Cola 240 ml cup 0 0
Seven Up 240 ml cup 90 378
Sprite 240 ml cup 96 403.2
Fanta 240 ml cup 119 499.8
Coca-Cola 240 ml cup 97 407.4
Diet Coca-Cola 240 ml cup 1 4.2
Cream soda 240 ml cup 126 529.2
Drink grape gas 240 ml cup 107 449.4
Luncheon Meat
Beef Approx. 42 g 142 596.4
Pastrami – turkey 28 g 40 168
Pepperoni beef 28 g 141 592.2
Salami – turkey 28 g 56 235.2
Salami – beef 28 g 72 302.4
Turkey 28 g 57 239.4
Beef 28 g 88 369.6
Chicken meat 42 g 116 487.2
Eggs
Egg whites, (fresh or iced) One, big 17 71.4
Fresh egg yolk One, big 59 247.8
Full cook boiled eggs One, big 79 331.8
Fried eggs One, big 91 382.2
Omelet One, big 92 386.4
Omelet with cheese and vegetables 113 g 252 1058.4
Duck eggs One, big 130 546
Goose eggs One, big 267 1121.4
Turkey eggs One, big 135 567
Quail eggs One, big 14 58.8
Nuts & Legumes
Nuts Half a cup, 60 g 380 1596
Almonds, dry Quarter a cup 209 877.8
Cashew, roasted, dry 28 g 160 672
Cashew, roasted, oily 28 g 165 693
Nuts, roasted, dry 28 g 170 714
Hazelnut, roasted, oily 28 g 176 739.2
Lentils, whole, green Half a cup 215 903
Lentils, cooked One cup 210 882
Oils & Fats
Margarine 1 Tablespoon 105 441
Olive oil 1 Tablespoon 120 504
Sunflower oil 1 Tablespoon 120 504
Sheep fat 1 Tablespoon 114 478.8
Vegetable oil 1 Tablespoon 126 529.2
Beef fat 1 Tablespoon 125 525
Butter 1 Tablespoon 36 151.2
Corn oil 1 Tablespoon 120 504
Fresh Fruits
Apples Medium, 140 g 81 340.2
Apricot Medium, 30 g 17 71.4
Banana Medium, 100 g 105 441
Fig One, 40 g 37 155.4
Grapefruit Half 38 159.6
Cherries 10 beads 49 205.8
Avocado Half 162 680.4
Grapes Half a cup 53 222.6
Guava One, 85 g 45 189
Kiwi One, 76 g 46 193.2
Mango Half, 85 g 68 285.6
Orange One, 110 g 62 260.4
Papaya Medium 117 491.4
Peach One, 85 g 37 155.4
Pear Medium, 170 g 98 411.6
Pineapple Slice, 82 g 42 176.4
Plum One, 60 g 36 151.2
Pomegranate Medium, 150 g 110 462
Nectarine Medium, 142 g 67 281.4
Watermelon Piece, 100 g 26 109.2
Melon Piece, 100 g 33 138.6
Strawberries Half a cup 23 96.6
Tangerine One, 85 g 37 155.4
Blueberry One cup 122 512.4
Ripe dates 10 beads 150 630
Plum 100 g 52 218.4
Lemon One, 60 g 17 71.4
Sweet Lemon Fruit size 53 222.6
Black berry One cup 117 491.4
Quince Medium 60 252
Tamarind Half a cup 82 344.4
Canned Fruits
Canned apricots (with sugar syrup) Half a cup 111 466.2
Fruit salad (with sugar syrup) Half a cup 94 394.8
Canned cherry (with thick sugar syrup) Half a cup 107 449.4
Canned peaches (with sugar syrup) Half a cup 95 399
Canned pear with (with sugar syrup) Half a cup 94 394.8
Canned pineapple (with sugar syrup) Half a cup 100 420
Dried Fruits
Dried dates One 26 109.2
Dried figs 100 g 288 1209.6
Raisins Half a cup 109 457.8
Dried plum Half a cup 113 474.6
Dried Apricots Half a cup 169 709.8
Spices
Cardamom 1 teaspoon 7 29.4
Dried hot red pepper 3 teaspoons 13 54.6
Cinnamon 1 teaspoon 7 29.4
Cloves 1 teaspoon 6 25.2
Latency 1 teaspoon 6 25.2
Ginger powder 1 teaspoon 1 4.2
Ginger root One, medium 20 84
Nutmeg powder 1 teaspoon 9 37.8
Black pepper 1 teaspoon 8 33.6
Red Meat
Lamb shoulder, cooked with fat 63 g 220 924
Lamb shoulder, cooked without fat 48 g 135 567
Lamb thigh, roasted with fat 85 g 205 861
Lamb thigh, roasted without fat 73 g 140 588
Lamb rib, grilled without fat 85 g 200 840
Lamb rib, grilled with fat 85 g 307 1289.4
Beef, chest, cooked 85 g 189 793.8
Beef shoulder, without fat 85 g 183 768.6
Beef, minced and cooked 85 g 245 1029
Beef steak without fat 85 g 174 730.8
Sosaties 85 g 226 949.2
Slices without fat 85 g 182 764.4
Cow heart, cooked 85 g 148 621.6
Cow kidney,  cooked 85 g 122 512.4
Cow tongue, cooked 85 g 241 1012.2
Vegetables
Carrot Medium, 60 g 31 130.2
Carrot, cooked Half a cup 35 147
Cauliflower, cooked Half a cup 15 63
Cauliflower, uncooked Half a cup 12 50.4
Cucumbers, chopped Half a cup 7 29.4
Fried eggplant Half a cup 100 420
Eggplant, cooked Half a cup 13 54.6
Green beans, cooked Half a cup 20 84
Green beans, canned Half a cup 25 105
Cabbage, cooked Half a cup 16 67.2
Cabbage, uncooked Half a cup 8 33.6
Celery Half a cup 10 42
Corn One, medium 77 323.4
Mushrooms, fresh Half a cup 9 37.8
Mushroom, canned Half a cup 19 79.8
Lettuce Half a cup 4 16.8
Mixed vegetables (variety cooked) Half a cup 54 226.8
Okra, cooked and chopped Half a cup 25 105
Fresh onions, chopped Half a cup 27 113.4
Green onions, chopped Half a cup 16 67.2
Green peas, cooked Half a cup 67 281.4
Peppers, chopped Half a cup 12 50.4
Hot pepper One, 30 g 18 75.6
Baked potato, with the peel 195 g 220 924
Baked potato, without the peel 195 g 162 680.4
Fried potato 10 pieces, 42 g 158 663.6
Shalgam kale, boiled Half a cup 14 58.8
Watercress Half a cup 2 8.4
Squash Half a cup 41 172.2
Red radish 10 grains, 40 g 7 29.4
Red radish, leaves 10 leaves, medium 9 37.8
Chopped spinach Half a cup 6 25.2
Zucchini, chopped and cooked Half a cup 18 75.6
Sweet potatoes, mashed Half a cup 111 466.2
Red tomatoes One, medium 26 109.2
Green beans One cup 73 306.6
Beet One cup 46 193.2
Cabbage One cup 73 306.6
Leek 1 Spoon, minced 1 4.2
Coriander 1 package 97 407.4
Fenugreek, leaves 1 package 25 105
Garlic 5 pieces of garlic peeled 7 29.4
Grape leaves 1 cup 146 613.2
Mint Package, medium 84 352.8
Black olives 10 grains, medium 95 399
Green olives 10 grains, medium 66 277.2
Parsley 1 cup, minced 34 142.8
Parsley Package, medium 25 105
White radishes Package, medium 58 243.6
Spinach 1 Cup, chopped 14 58.8
Zucchini 1 cup, chopped 31 130.2
Zucchini One, medium 40 168
Basil 100 g 50 210
Legume 100 g 32 134.4
Sugar-cane 20 g 82 344.4
Grains
Bread, cereals 100 g 17 71.4
Whole wheat bread One, 50 g 130 546
Cake 50 g 150 630
Pasta with sauce Small, 130 g 190 798
Corn flakes Cup, 25 g 95 399
French bread Quarter of a loaf, 115 g 333 1398.6
Plain biscuits 4 pieces, 55 g 178 747.6
White rice, cooked (tastic) Half a cup 131 550.2
Brown toast A slice 61 256.2
Plain white toast A slice 64 268.8
Spaghetti, cooked or pasta Half a cup 99 415.8
Spaghetti, cooked with minced meat and tomato Half a cup 110 462
Lasagna with meat sauce Half a cup 154 646.8
Barley One cup 672 2822.4
Pasta One cup 344 1444.8
Cornstarch One cup 471 1978.2
Rice, uncooked One cup 675 2835
Rice powder One cup 354 1486.8
Wheat One cup 485 2037
Meat & Chicken
Chicken leg (hip), without skin, grilled 85 g 167 701.4
Chicken leg (hip), with skin, grilled 85 g 223 936.6
Chicken breast, without skin, grilled Half a breast 142 596.4
Chicken breast, with skin, grilled Half a breast 193 810.6
Chicken breast, without skin, fried Half a breast 161 676.2
Chicken wings, with skin, grilled 35.5 g 99 415.8
Chicken pieces, vacuum, fried 104 g 290 1218
Chicken gizzards, fried 85 g 238 999.6
Chicken livers, cooked 85 g 135 567
Duck meat, without skin, roasted 85 g 173 726.6
Red dark meat, without skin 85 g 161 676.2
Red dark meat, with skin 85 g 190 798
Red light meat, meat without skin 85 g 135 567
Red light meat, meat with skin 85 g 169 709.8
Fish and Shellfish
Sardines, canned in oil 28 g 58 243.6
Anchovies, canned in oil 21 g 42 176.4
Tuna, canned in water 85 g 104 436.8
Tuna, canned in oil 85 g 169 709.8
Smoked salmon 85 g 99 415.8
Grilled Fish 85 g 136 571.2
Fish fried with rusk 85 g 228 957.6
Shrimp fried with rusk 85 g 206 865.2
Crab, canned 85 g 84 352.8
Shrimp, cooked 85 g 83 348.6
Oyster, uncooked 28 g 23 96.6
Oysters, fried 28 g 46 193.2
Oysters, fried with rusk 85 g 84 352.8
Caviar, black or red 1 tablespoon 40 168
Legumes
Beans, boiled One cup 187 785.4
Dry beans Half a cup 349 1465.8
Beans Half a cup 37 155.4
Chickpeas, boiled One cup 269 1129.8
Flour Half a cup 339 1423.8
Lentil 28 g 192 806.4
Nuts mixed with roasted and dry peanuts 28 g 170 714
Mixed nuts roasted in oil 28 g 175 735
Sunflower seeds, roasted and dry 28 g 170 714
Sunflower seed, roasted in oil Half a cup 175 735
Pistachios, dry and roasted 28 g 357 1499.4
Peanuts, dry and roasted 28 g 165 693
Peanuts, roasted in oil 1 tablespoon 170 714
Peanut butter 28 g 95 399
Roasted chestnut 28 g 44 184.8
Coconut 28 g 100 420
Grated coconut 28 g 59 247.8
Roasted pumpkin seeds 28 g 127 533.4
Dried watermelon seeds 28 g 158 663.6
Circuit pills 28 g 102.2 429.24
Sesame 28 g 174.16 731.472
Pine 1 cup 172.7 725.34

 

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How many Kilojoules (KJ) should you be eating daily?

Select the values that apply to you












Free Weight Loss Consultation

You should not eat more than:
kJ per day

There are 420 KJ for every 100 Calories - So to calculate Calories you can divide by 4.2

You can easily calculate the rough Kilojoule value for various foods and as you become more aware of calories and kilojoules it will become a habit to tell yourself how much energy you are eating right now.

Some energy weights to get your frame of reference started:
Glass 250ml of red wine on average is 300 kilojoules
Apples, bananas etc average at around 300 to 350 kilojoules each
a Glass of low fat milk is around 500 kilojoules
Average low fat yogurt is around 350 kilojoules per 100g
a MacDonalds cheeseburger is over 1100 Kilojoules by itself
and some large Pizzas with all the toppings can be as much as 8000 kilojoules
big-mac
As you get older you need fewer kilojoules (calories) and if you are losing weight, your metabolism become increasingly slower and your kilojoule requirement decreases.
tangerine

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