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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