CALCULATOR

Calorie Density Calculator

Calories per 100 g and what it means for fullness, based on the finding that people eat a fairly consistent weight of food.

Calorie density

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Per 100 g–

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Weight for a 600 kcal meal–

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Why calorie density predicts fullness

Research by Barbara Rolls and colleagues found that people tend to eat a fairly consistent weight of food each day, largely independent of how many calories that food contains. If that holds for you, the calories per gram of what you eat determines your intake more than portion discipline does.

This is the mechanism behind why vegetables, fruit, broth-based soups and lean proteins are filling: they carry few calories per gram, so a satisfying volume costs little. Nuts, oils, cheese and baked goods carry many, so a modest-looking portion is expensive.

The practical application is not avoiding dense foods. It is building meals around low-density foods so there is room for the dense ones you actually enjoy.

Frequently asked questions

What is calorie density?

Calories per unit weight of food, usually expressed per 100 g. Lower density means more food for the same calories.

What foods have the lowest calorie density?

Vegetables, fruit, broth-based soups and lean protein, generally under 150 kcal per 100 g.

Does calorie density matter more than calories?

Total calories determine weight change. Density determines how full you feel while eating them.

Are dense foods bad?

No. Nuts and oils are nutritious and dense. The point is portioning them deliberately rather than by eye.

Sources

Rolls BJ. The relationship between dietary energy density and energy intake. Physiology and Behavior, 2009.
Bell EA, Rolls BJ. Energy density of foods affects energy intake across multiple levels of fat content. American Journal of Clinical Nutrition, 2001.
Centers for Disease Control and Prevention. Low energy density approach to eating. cdc.gov
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.