Calorie density calculator
Some foods fill you up for very few calories, mostly because of water and fibre. Energy density, in kcal per gram, is a simple way to see which ones.
Your details
Use the per 100 g figures from a label, or a whole pack and its weight.
Energy density
2.50
Medium (kcal per gram)
- Per 100 g250 kcal
- For 200 kcal you get80 g of this food, or 308 g of grapes
- The same 250 kcal as grapes385 g (0.65 kcal a gram, low)
- Your food is3.8 times as energy dense
- Bulk up the platepick a low density food to add and see the whole plate
Lower density foods fill you up for fewer calories, because they hold lots of water and fibre. High density does not mean bad: nuts and olive oil are high and very good for you, and a small portion goes a long way.
The working
Calories divided by grams
Energy density is kcal ÷ grams. A food with 250 kcal per 100 g has a density of 2.5, which is medium.
| Band | Kcal per gram | Examples |
|---|---|---|
| Very low | under 0.6 | Salad, soup, most fruit and veg |
| Low | 0.6 to 1.5 | Porridge, beans, yogurt, potatoes |
| Medium | 1.5 to 4 | Bread, cheese, meat, pizza |
| High | over 4 | Crisps, chocolate, nuts, oils |
Why it helps
Volume keeps us full
Barbara Rolls' research found people tend to eat a fairly steady weight of food. Meals built around lower density foods, like a big salad starter or a veg packed stew, fill you up on fewer calories without feeling like a diet.
Side by side
Grams for the same calories
CoFID 2021 gives grapes 65 kcal per 100 g, a density of 0.65. The same 250 kcal as the example food is about 385 g of grapes, so the example is 3.8 times as energy dense. With 200 kcal to spend you get 80 g of the example food or 308 g of grapes; crisps, at 4.93, give 41 g.
Bulk up the plate
Mixing in low density food
Add a low density food and we work out the whole plate. 100 g of the example food (250 kcal) with 150 g of raw carrots (51 kcal, CoFID 2021) is 301 kcal in 250 g: 1.20 kcal a gram, low rather than medium. Because people tend to eat a fairly steady weight of food, a 100 g plateful of the mix carries about 130 kcal fewer than 100 g of the food alone.
Not a ranking
High density is not bad
Nuts, olive oil and cheese are high density and very nutritious. Children, older people and anyone trying to gain weight often need more energy dense foods. Density is just a tool for building meals that feel satisfying.
Read with care
What this cannot tell you
- NutrientsDensity says nothing about vitamins, protein or fibre.
- DrinksDrinks do not fill us the same way, so density is less useful for them.
- CookingCooked rice and pasta are less dense than dry, so weigh like for like.
Questions
Common questions
What is calorie density?
The calories in a gram of food. Water lowers it, fat raises it.
Which foods are lowest in calorie density?
Most vegetables, fruit, broth based soups and salads, all under about 0.6 kcal per gram.
Is low calorie density good for weight loss?
It can help you feel full on fewer calories, which studies suggest makes eating less easier.
Sources
- Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav 2009
- NHS: how to read food labels
- UK composition of foods integrated dataset (CoFID)
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
If food feels hard
If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).
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