How calorie-dense is a food? This free calorie density calculator shows its calories per gram and per 100 g with a low-to-high rating — handy for choosing filling, lower-calorie foods.
The food
kcal
Calorie density is the calories per gram of a food. Low-density foods (lots of water and fiber) let you eat a satisfying volume for fewer calories.
Calorie density
— kcal/g
Enter calories and weight
Rating
—
Per 100 g
—
Per ounce
—
Grams per 100 kcal
—
A guide to how “calorie-dense” a food is. Lower-density foods (vegetables, fruit, broth-based soups) help with fullness; higher-density foods (oils, nuts, chocolate) pack more energy per bite — both can fit a balanced diet.
Use this free calorie density calculator to find how many calories a food packs per gram. Enter its calories and weight to see the density, a low-to-high rating, and calories per 100 g.
What this calorie density calculator shows you
A calorie density calculator shows a food’s calories per gram — how much energy it carries for its weight. Low-density foods (lots of water and fiber) let you eat a satisfying volume for fewer calories; high-density foods pack more energy into each bite.
How calorie density is calculated
Calorie density = calories ÷ weight in grams (kcal/g)
A food with 250 kcal in 100 g has a density of 2.5 kcal/g (medium-high). Broccoli is about 0.3, almonds about 5.8, and oil close to 9 — the maximum, since pure fat is 9 kcal/g.
Calorie density bands
kcal/g
Rating
Examples
Under 1.5
Low
Vegetables, fruit, broth soups
1.5–2.25
Medium-low
Lean protein, starchy veg, legumes
2.25–4
Medium-high
Bread, cheese, dried fruit
Over 4
High
Nuts, oils, chocolate, crackers
Why calorie density is useful
Filling up on lower-density foods can help you feel satisfied on fewer calories, since hunger responds partly to food volume. Higher-density foods aren’t “bad” — they’re efficient energy and often nutritious (like nuts) — but they’re easy to over-eat, so portion size matters more.
How to use the calorie density calculator
Enter the food’s calories.
Enter its weight (tap to switch g/oz).
Read the density and its rating.
Calorie Density FAQ
What is calorie density?
Calorie density is the number of calories in a food per gram of its weight. Foods with lots of water and fiber are low-density; fatty or dry foods are high-density.
How do I calculate calorie density?
Divide a food’s calories by its weight in grams. For example, 250 calories in 100 grams is a density of 2.5 kcal/g. This calculator does it instantly.
What’s a low calorie density food?
Generally under 1.5 kcal/g — think vegetables, fruit and broth-based soups. They let you eat a large, filling volume for relatively few calories.
Why does calorie density matter?
Fullness responds partly to the volume of food you eat, so lower-density foods can help you feel satisfied on fewer calories. Higher-density foods are easy to over-eat, so portions matter more.
Are high calorie density foods bad?
No. Many — like nuts, seeds and olive oil — are very nutritious. They’re just energy-dense, so smaller portions go a long way. Both types fit a balanced diet.
Is the calorie density calculator free?
Yes, this calorie density calculator is completely free, needs no sign-up, and gives instant results in your browser.
