Quick answer
Energy varies hugely by food: raw broccoli has about 142.26 kJ per 100 g, while olive oil has about 3,698.66 kJ per 100 g. The tables below give typical values in kcal, with kJ calculated as kcal × 4.184.
Energy per 100 g
| Food | kcal per 100 g | kJ per 100 g |
|---|---|---|
| Apple, raw | 52 | 218 |
| Banana, raw | 89 | 372 |
| Potato, boiled | 87 | 364 |
| Broccoli, raw | 34 | 142 |
| White rice, cooked | 130 | 544 |
| Pasta, cooked | 158 | 661 |
| Egg, boiled | 155 | 649 |
| Chicken breast, roasted, no skin | 165 | 690 |
| Avocado | 160 | 669 |
| White bread | 265 | 1,109 |
| Rolled oats, dry | 389 | 1,628 |
| Cheddar cheese | 403 | 1,686 |
| Peanuts | 567 | 2,372 |
| Dark chocolate (70–85% cocoa) | 598 | 2,502 |
| Butter | 717 | 3,000 |
| Olive oil | 884 | 3,699 |
Energy in a typical serving
| Serving | kcal | kJ |
|---|---|---|
| Medium apple (about 180 g) | 95 | 397 |
| Medium banana (about 120 g) | 105 | 439 |
| Large egg (about 50 g) | 72 | 301 |
| Slice of white bread (about 28 g) | 74 | 310 |
| Teaspoon of sugar (4 g) | 16 | 67 |
| Tablespoon of olive oil (13.5 g) | 119 | 498 |
| Cheddar cheese, 30 g | 121 | 506 |
| Regular cola, 330 mL can | 139 | 582 |
| Cooked white rice, 1 cup (about 158 g) | 205 | 858 |
How to use these numbers
- Values are approximate. They are typical figures, in line with USDA FoodData Central reference data, and rounded. Brands, varieties, ripeness and cooking methods change them.
- Your label wins. Always prefer the figure printed on the packet.
- Energy density matters. Fats give 37 kJ per gram and carbohydrate or protein 17 kJ, so oils and nuts pack far more energy per gram than fruit and vegetables, which contain a lot of water.
- Converting a serving. If you know the kcal per 100 g, multiply by 4.184 for kJ, then scale to your serving size.
For a personal daily target, see how many kJ you should eat per day. To convert any figure yourself, use the KJ to Cal converter.
Frequently asked questions
How many kJ are in an apple?
A medium apple holds roughly 95 kcal, which is about 397 kJ.
How many kJ are in an egg?
A large egg holds roughly 72 kcal, about 301 kJ.
Are these values exact?
No. They are typical approximations. Check your product label for exact figures.
Last updated 11 Oct 2026. How we calculate.