Kilojoule counter: kJ and calories in common Australian foods
Takeaway, bakery, breakfast, drinks, fruit, snacks and meat in one counter, with the foods that surprise people most.
How many kilojoules are in common Australian foods?
The tables below give kilojoules and Calories for 44 everyday Australian foods, per typical serve and per 100 g. Every figure comes from AUSNUT 2023, the FSANZ food nutrient database, and Calories are kJ ÷ 4.184.
Use the per serve column to log and the per 100 g column to compare.
Takeaway
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Meat pie | 1 individual pie, 175 g | 1,666 kJ (398 Cal) | 952 kJ (228 Cal) |
| Sausage roll | 1 roll, 130 g | 1,547 kJ (370 Cal) | 1,190 kJ (284 Cal) |
| Bacon and egg roll | 1 roll, 160 g | 1,818 kJ (434 Cal) | 1,136 kJ (272 Cal) |
| Kebab wrap, meat with salad | 1 regular wrap, 300 g | 2,412 kJ (577 Cal) | 804 kJ (192 Cal) |
| Salmon sushi | 1 hand roll, 104 g | 673 kJ (161 Cal) | 647 kJ (155 Cal) |
Sixteen orders, from dim sims to laksa, are ranked in Australian takeaway kilojoules compared.
Bakery and sweets
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Lamington | 1 square, 125 g | 1,541 kJ (368 Cal) | 1,233 kJ (295 Cal) |
| Anzac biscuit | 1 regular biscuit, 27 g | 524 kJ (125 Cal) | 1,940 kJ (464 Cal) |
| Scone, plain | 1 scone, 65 g | 909 kJ (217 Cal) | 1,399 kJ (334 Cal) |
| Caramel slice | 1 small square, 35 g | 605 kJ (145 Cal) | 1,729 kJ (413 Cal) |
| Vanilla slice | 1 large slice, 135 g | 1,407 kJ (336 Cal) | 1,042 kJ (249 Cal) |
| Jam doughnut | 1 doughnut, 97 g | 1,489 kJ (356 Cal) | 1,535 kJ (367 Cal) |
| Croissant | 1 regular croissant, 67 g | 1,008 kJ (241 Cal) | 1,505 kJ (360 Cal) |
| Banana bread | 1 slice, 100 g | 1,228 kJ (294 Cal) | 1,228 kJ (294 Cal) |
Breakfast
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Wheat biscuit cereal (Weet-Bix) | 2 biscuits, 34 g | 482 kJ (115 Cal) | 1,418 kJ (339 Cal) |
| Untoasted muesli | 1/2 cup, 62.5 g | 978 kJ (234 Cal) | 1,564 kJ (374 Cal) |
| Porridge made with milk | 1 cup, 250 g | 1,468 kJ (351 Cal) | 587 kJ (140 Cal) |
| Bircher muesli | 1 cup, 117.5 g | 726 kJ (174 Cal) | 618 kJ (148 Cal) |
| Crumpet, toasted | 1 round crumpet, 42 g | 391 kJ (93 Cal) | 930 kJ (222 Cal) |
| Acai bowl | 1 regular bowl, 560 g | 1,915 kJ (458 Cal) | 342 kJ (82 Cal) |
| Vegemite | 1 teaspoon, 6 g | 41 kJ (10 Cal) | 683 kJ (163 Cal) |
Drinks
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Flat white | 1 cup, 250 ml | 490 kJ (117 Cal) | 196 kJ (47 Cal) |
| Long black | 1 cup, 250 ml | 20 kJ (5 Cal) | 8 kJ (2 Cal) |
| Chai latte | 1 cup, 250 ml | 1,102 kJ (264 Cal) | 441 kJ (105 Cal) |
| Milo made with milk | 1 cup, 250 ml | 902 kJ (216 Cal) | 361 kJ (86 Cal) |
| Full-strength beer | 1 schooner, 425 ml | 649 kJ (155 Cal) | 152 kJ (36 Cal) |
| White wine | 1 glass, 150 ml | 444 kJ (106 Cal) | 296 kJ (71 Cal) |
| Premixed spirit and cola | 1 can, 375 ml | 1,151 kJ (275 Cal) | 298 kJ (71 Cal) |
| Kombucha | 1 bottle, 375 ml | 100 kJ (24 Cal) | 28 kJ (7 Cal) |
Fruit and vegetables
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Rockmelon | 1 cup chopped, 175 g | 175 kJ (42 Cal) | 100 kJ (24 Cal) |
| Mandarin | 1 medium, 54 g | 106 kJ (25 Cal) | 197 kJ (47 Cal) |
| Lychees | 10 lychees, 100 g | 298 kJ (71 Cal) | 298 kJ (71 Cal) |
| Passionfruit | Pulp of 1 fruit, 18 g | 60 kJ (14 Cal) | 331 kJ (79 Cal) |
| Red capsicum | 1 medium, 271 g | 312 kJ (75 Cal) | 115 kJ (28 Cal) |
| Roast pumpkin | 1 medium piece, 94 g | 160 kJ (38 Cal) | 170 kJ (41 Cal) |
Snacks
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Macadamia nuts | 1 handful, 36 g | 1,111 kJ (266 Cal) | 3,086 kJ (738 Cal) |
| Salt and vinegar chips (packet) | 1 single-serve bag, 60 g | 1,258 kJ (301 Cal) | 2,097 kJ (501 Cal) |
| Rice crackers | 1 single-serve packet, 13 g | 211 kJ (51 Cal) | 1,626 kJ (389 Cal) |
| Muesli bar | 1 bar, 35 g | 555 kJ (133 Cal) | 1,586 kJ (379 Cal) |
| Chocolate-coated cream biscuits | 2 biscuits, 36.6 g | 761 kJ (182 Cal) | 2,080 kJ (497 Cal) |
Meat and seafood
| Food | Serve | Per serve | Per 100 g |
|---|---|---|---|
| Beef sausage | 1 sausage, 89 g | 918 kJ (219 Cal) | 1,031 kJ (246 Cal) |
| Lamb loin chop, lean, cooked | 1 loin chop, 43.9 g | 312 kJ (75 Cal) | 711 kJ (170 Cal) |
| Barramundi, cooked | 1 medium fillet, 91 g | 652 kJ (156 Cal) | 717 kJ (171 Cal) |
| Kangaroo steak, cooked | 1 small steak, 101 g | 605 kJ (145 Cal) | 599 kJ (143 Cal) |
| Cooked prawns | 100 g | 382 kJ (91 Cal) | 382 kJ (91 Cal) |
The biggest surprises in the counter
Macadamias top the list per 100 g
At 3,086 kJ (738 Cal) per 100 g, macadamias have the most energy of any food here, and about 92% of it comes from fat (76.7 g × 37 kJ = 2,838 kJ). A 36 g handful is 1,111 kJ (266 Cal), slightly more than a regular croissant at 1,008 kJ.
Weigh your usual handful once so you know what 36 g looks like.
Anzac biscuits are small but dense
An Anzac biscuit has 1,940 kJ per 100 g, more than a lamington (1,233 kJ), a scone (1,399 kJ) or a jam doughnut (1,535 kJ). A regular 27 g biscuit is 524 kJ (125 Cal). A large 47 g bakery biscuit is 912 kJ (218 Cal), about as much as a scone.
Salt and vinegar chips vs rockmelon
Per 100 g, salt and vinegar chips (packet chips) have 2,097 kJ and rockmelon 100 kJ, so the chips carry about 21 times as much. A 60 g single-serve bag is 1,258 kJ (301 Cal), more than a whole medium rockmelon (835 g) at 835 kJ (200 Cal).
Lychees have three times the kJ of rockmelon per 100 g
Lychees have 298 kJ per 100 g, three times rockmelon's 100 kJ, because they hold 16.8 g of sugars per 100 g against 4.8 g. Ten lychees (100 g) are 298 kJ (71 Cal), still less than a quarter of that bag of chips.
How to work out a portion that is not in the table
Multiply the per 100 g figure by the grams you ate, divide by 100, then divide by 4.184 for Calories.
- Lychees, 150 g (about 15 fruit). 298 × 150 ÷ 100 = 447 kJ, and 447 ÷ 4.184 = 107 Cal.
- Rockmelon, 150 g. 100 × 150 ÷ 100 = 150 kJ, and 150 ÷ 4.184 = 36 Cal.
Both are one fruit serve by Eat for Health's measure of about 150 g (350 kJ), yet the lychees carry three times the energy. The conversion is explained in how to convert kilojoules to calories.
Using the counter with Cal.AI
Cal.AI shows energy in calories (kcal), not kilojoules, so check entries against the Cal figures in brackets. Snap the food with Scan Food or search for it. If the portion looks off, adjust it in Fix Results and the totals recalculate instantly.
Common mistakes
- Reading the per 100 g column as one serve. It matches a 100 g slice of banana bread, but not a 6 g teaspoon of Vegemite.
- Eyeballing nuts. At 3,086 kJ per 100 g, every extra 10 g of macadamias is 309 kJ.
- Forgetting drinks. A 250 ml chai latte is 1,102 kJ, more than a regular croissant.
- Typing kJ into a calorie field. Divide by 4.184 first.
Frequently asked questions
Which common Australian food has the most kilojoules per 100 g?
Of the 44 foods in this counter, macadamias are highest at 3,086 kJ (738 Cal) per 100 g, followed by salt and vinegar chips at 2,097 kJ and chocolate-coated cream biscuits at 2,080 kJ. The lowest are long black coffee at 8 kJ and kombucha at 28 kJ per 100 g, according to AUSNUT 2023.
How many kilojoules are in a meat pie?
AUSNUT 2023 lists a commercial meat pie at 952 kJ per 100 g, so a 175 g individual pie has 1,666 kJ (398 Cal). A 47 g party pie is 447 kJ (107 Cal), and a quarter of a family pie (187.5 g) is 1,785 kJ (427 Cal). Sauce on top is extra.
How do I convert the kJ in this table to calories?
Divide by 4.184, or by 4.2 for a quick figure. The tables already show Calories in brackets, so a 490 kJ flat white is 117 Cal. Cal.AI shows energy in calories (kcal), not kilojoules, so use the bracketed figure when you check an entry against this counter.
Are these kilojoule figures exact for my food?
They are AUSNUT figures for a generic type of food, not any one brand or café. A pack's nutrition information panel gives that product's own figure, and homemade or café versions vary with size and recipe. Weigh your portion once and scale from the per 100 g column for the closest estimate.
Sources
- Food Standards Australia New Zealand. AUSNUT 2023 food nutrient database. FSANZ
- Eat For Health (NHMRC). Serve sizes. Eat For Health
Related articles
- Melbourne Cup day drinks: kilojoules in bubbles, beer and premixes
- The 2025–2030 Dietary Guidelines: what changed for calorie counters
- Halloween candy calories: fun-size pieces ranked
- What is a calorie? A plain-English explanation
- How many calories are in scrambled eggs?
