Food Volume Calculator

See how much physical food your calories provide. Enter the calories and total weight of a food or complete meal.

Energy density
0.63
calories per gram
Low
A relatively large amount of food for its calories.
Meals in this range often combine water-rich foods, vegetables, fruit, lean protein or potatoes.

Compare foods for your calorie budget

Enter a calorie budget to see the corresponding weight of each food. Longer bars mean more physical food for the same calories.

Strawberries, rawPotato, boiledChicken breast, grilledMilk chocolate
Choose up to five foods to compare.
Strawberries, raw32 kcal per 100 g
938 g
Potato, boiled67 kcal per 100 g
448 g
Chicken breast, grilled143 kcal per 100 g
210 g
Milk chocolate521 kcal per 100 g
58 g

Energy values are rounded from the Australian Food Composition Database (AFCD), Release 3. They are general estimates; brands, recipes and preparation methods vary. Drinks are compared by weight here for consistency.

How it works

The energy-density result divides a food or meal’s calories by its weight in grams. The comparison tool reverses that calculation: it uses your calorie budget and each food’s energy value to estimate how many grams that budget provides. This makes it easier to compare the physical amount of different foods on an equal-calorie basis.

Food energy values are sourced from the Australian Food Composition Database (AFCD), Release 3, published by Food Standards Australia New Zealand.

Last updated: July 2026. Results are general estimates, not dietary advice. Values can vary between brands, recipes, portions and preparation methods. Greater food weight does not by itself guarantee greater fullness or nutritional quality.

Want to feel fuller while dieting?

Energy density is one part of managing hunger. Read our evidence based guide: How to Feel Fuller While Dieting for practical strategies involving food volume, protein, fibre, sleep, water and meal timing.