About the Calorie Density Calculator
This calorie density calculator divides calories by weight to find the energy density of a food or a whole meal, in calories per gram, per 100 g and per ounce. Enter up to three foods with their calories and weight in grams and it combines them into a single meal figure, then classifies the result using the four energy-density categories from Volumetrics research.
Energy density matters because people tend to eat a fairly consistent weight of food. Choosing meals below about 1.5 kcal per gram — soups, vegetables, fruit, lean proteins, cooked grains — lets you eat satisfying portions for fewer calories, while foods above 4 kcal per gram such as nuts, chocolate and fried snacks pack a lot of energy into a small volume.
Use the calories and weight from a nutrition label or a food database, and weigh food as you will eat it: cooked rice or oatmeal absorbs water and becomes much less energy-dense than the dry product. Drinks are often excluded from meal energy-density studies, so enter them separately if you want to compare.
With the default inputs, the calorie density is 0.77 kcal/g. Change any value above to recalculate instantly.
How to use the calorie density calculator
- 1Enter the calories and weight in grams of the first food, from a label or database.
- 2Add up to two more foods to calculate the density of a whole meal (leave unused ones at 0).
- 3Read the calorie density in kcal per gram and its category.
- 4Use grams per 100 kcal to compare how much of each food you get for the same calories.
Formula and method
Energy density is simply the calories in a portion divided by its weight in grams. For a meal, the calories and weights of all foods are added first and then divided, so a heavy, low-calorie food (like vegetables or broth) pulls the meal’s density down.
The result is classified with the categories used by Barbara Rolls’ Volumetrics research and CDC energy-density guidance: very low below 0.6 kcal/g (most fruit, vegetables, broth soups), low 0.6–1.5 (cooked grains, legumes, lean meat, low-fat dairy), medium 1.5–4.0 (bread, cheese, pizza) and high above 4.0 (nuts, crisps, chocolate, oils — pure fat is about 9 kcal/g).
- ED
- Energy density in kcal per gram
- Σ calories
- Total calories of all foods entered
- Σ grams
- Total weight of those foods as eaten
Worked examples
Bowl of oatmeal with a banana
A cup of oatmeal cooked in water (166 kcal, 234 g) plus a medium banana (105 kcal, 118 g) totals 271 kcal in 352 g. 271 ÷ 352 = 0.77 kcal/g, a low-density breakfast — you get about 130 g of food for every 100 kcal.
Two tablespoons of peanut butter
190 kcal in 32 g gives 5.94 kcal/g — high energy density. It takes under 17 g of peanut butter to reach 100 kcal, which is why nut butters are easy to over-eat.
Chicken salad meal
150 g of salad greens (25 kcal), 100 g of grilled chicken (165 kcal) and 30 g of dressing (130 kcal) total 320 kcal in 280 g, or 1.14 kcal/g. The dressing alone is 4.3 kcal/g, but the greens keep the meal in the low category.
Frequently asked questions
What is calorie density?+
Calorie (energy) density is the number of calories in a given weight of food, usually expressed as kcal per gram. Water-rich foods like vegetables are low, at under 0.6 kcal/g, while oils are the highest at about 9 kcal/g.
What is a good calorie density for weight loss?+
Volumetrics research suggests building most meals from foods below about 1.5 kcal/g, with very low density foods (under 0.6) eaten freely. Studies show that lowering a meal’s energy density reduces calories eaten without reducing fullness.
Why does cooked rice have a lower calorie density than dry rice?+
Cooking adds water, which has weight but no calories. Dry white rice is about 3.6 kcal/g, but once cooked it absorbs roughly twice its weight in water and drops to about 1.3 kcal/g.
Is calorie density the same as nutrient density?+
No. Nutrient density is the amount of vitamins, minerals and fibre per calorie. Many low-energy-dense foods (vegetables, fruit) are also nutrient-dense, but some high-energy-dense foods like nuts and olive oil are nutritious too.
Do drinks count in calorie density?+
Most energy-density research calculates meals using food only, because including beverages like water or diet drinks would make every meal look less dense. Calorie-containing drinks still add to your total intake.
This tool gives general estimates and is not medical advice. Talk to a doctor or qualified professional about your health, diet or training.