Food Calculator Calories (UK)
Free food calorie calculator for the UK
Default light theme. Toggle dark mode any time. Works with typical UK foods and portions.
Add food
Your plate
How to use
- Type a food (e.g. “Weetabix”) and select it from the list.
- Pick a portion preset or enter grams (g). For drinks, you can treat ml ≈ g.
- Press “Add to plate”. Adjust portions any time and watch totals update.
- Use “Custom food” to input values from any UK food label (per 100g).
Tip: 1 kcal ≈ 4.184 kJ. Typical daily Reference Intake: 2,000 kcal (8,400 kJ). Your needs may vary. NHS guidance: https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
Quick picks (typical UK portions)
FAQs
Is this accurate for UK foods?
What are kcal and kJ?
What is %RI?
About this Food Calculator Calories (UK)
Use our free food calculator to work out calories (kcal) and kilojoules (kJ) for any food or portion size. It follows UK labelling and Reference Intake (%RI), so you can see how your plate fits your day.
How the food calorie calculator works
- Search a food and select it from the list.
- Choose a typical portion or enter grams (g). For most drinks, ml ≈ g.
- Add to your plate and see total kcal, kJ and macros with UK %RI.
Formula we use
- Portion kcal = (kcal per 100 g × portion grams) ÷ 100
- kJ = kcal × 4.184
Tip: For cooked foods, match the state on the label (use cooked values for cooked portions, raw for raw).
UK Reference Intake (RI)
UK labels use a daily RI of 2,000 kcal (8,400 kJ) for adults. Common guides: carbs 260 g, protein 50 g, fat 70 g, sugars 90 g, fibre 30 g, salt 6 g. Your needs may vary—see NHS advice.
Popular UK foods: typical portions and calories
| Food | Typical portion | Energy (kcal) | Energy (kJ) | Carbs (g) | Protein (g) | Fat (g) | Salt (g) |
|---|---|---|---|---|---|---|---|
| Apple (raw) | 1 medium (100 g) | 52 | 218 | 14.0 | 0.3 | 0.2 | 0.00 |
| Banana (raw) | 1 medium (110 g) | 98 | 410 | 25.3 | 1.2 | 0.3 | 0.00 |
| White bread | 1 slice (40 g) | 106 | 444 | 19.6 | 3.6 | 1.3 | 0.36 |
| Wholemeal bread | 1 slice (40 g) | 99 | 414 | 16.4 | 4.4 | 1.4 | 0.39 |
| Weetabix (dry) | 2 biscuits (38 g) | 138 | 577 | 26.2 | 4.5 | 0.8 | 0.11 |
| Milk, semi‑skimmed | 200 ml (~200 g) | 100 | 418 | 10.0 | 7.2 | 3.6 | 0.20 |
| Chicken breast (grilled) | 150 g | 248 | 1,037 | 0.0 | 46.5 | 5.4 | 0.15 |
| Baked beans | Half tin (205 g) | 185 | 774 | 32.8 | 10.3 | 1.0 | 1.23 |
| Chips (oven baked) | Side (120 g) | 235 | 983 | 34.8 | 4.2 | 9.0 | 0.60 |
| Cheddar cheese | 30 g | 121 | 506 | 0.4 | 7.5 | 9.9 | 0.54 |
| Crumpet | 1 (55 g) | 98 | 410 | 17.6 | 3.1 | 1.1 | 0.72 |
| Rice, basmati (boiled) | 200 g | 260 | 1,088 | 56.0 | 5.4 | 0.6 | 0.00 |
| Pasta (boiled) | 180 g | 236 | 987 | 45.0 | 9.0 | 2.0 | 0.11 |
| Egg (boiled) | 1 medium (58 g) | 90 | 377 | 0.6 | 7.5 | 6.4 | 0.07 |
| Coca‑Cola (original) | 330 ml | 139 | 582 | 35.0 | 0.0 | 0.0 | 0.07 |
| Beer, lager (4% ABV) | Pint (568 ml) | 244 | 1,022 | 20.4 | 1.7 | 0.0 | 0.06 |
Values are typical and may vary by brand and preparation. When available, use your product’s label in the calculator via “Custom food”.
kJ ⇄ kcal conversion chart
| kcal | kJ | kcal | kJ |
|---|---|---|---|
| 100 | 418 | 500 | 2,092 |
| 150 | 628 | 750 | 3,138 |
| 200 | 837 | 1,000 | 4,184 |
| 250 | 1,046 | 2,000 | 8,368 |
How to calculate calories from a UK nutrition label
- Find the per 100 g energy on the label (kcal).
- Weigh or estimate your portion in grams.
- Apply: kcal × grams ÷ 100. Example: cornflakes 357 kcal/100 g, portion 45 g → 357 × 45 ÷ 100 ≈ 161 kcal.
- Match raw vs cooked: water changes weight and density.
- For water‑based drinks, 1 ml ≈ 1 g is a good rule of thumb.
Tips for accurate tracking
- Use the portion presets (UK‑typical) and adjust grams as needed.
- For home cooking, add ingredients separately; sauces and oils count.
- Prefer per 100 g data from labels to smooth out portion rounding.
- Compare your plate’s total to the UK %RI to stay on track.