Nutrition guide
Calories In Common Australian Foods
Compare kilojoules and food calories for named portions of foods commonly eaten in Australia, including rice, bread, eggs and a meat pie.
Updated 16 October 2026 • Prepared by Tools by Layna Editorial Team
Energy by weighed portion
These are illustrative portions, not prescribed serving sizes. Values use edible weights and the stated preparation. FSANZ Australian Food Composition Database (AFCD) Release 3 values are scaled from 100 g, or 100 mL for milk, and rounded. Brand recipes and cooking methods can differ; use your package label for the product you eat.
| Food and preparation | Example portion | Approximate kJ | Approximate kcal |
|---|---|---|---|
| Cavendish banana, raw and peeled AFCD F000262 | 120 g | 479 | 114 |
| Pink Lady apple, raw with skin AFCD F000105 | 150 g | 363 | 87 |
| Hard-boiled whole eggs, shell removed AFCD F003721 | 100 g | 569 | 136 |
| Regular-fat cow’s milk AFCD F005634 | 250 mL | 695 | 166 |
| Mixed-grain bread AFCD F001621 | 80 g | 862 | 206 |
| Rolled oats, uncooked AFCD F006143 | 40 g | 626 | 150 |
| White rice, boiled without added salt AFCD F007661 | 150 g | 989 | 236 |
| White wheat pasta, boiled AFCD F006456 | 150 g | 858 | 205 |
| Lean chicken breast, baked without added fat AFCD F002590 | 150 g | 956 | 228 |
| Commercial meat pie, ready to eat AFCD F006665 | 180 g | 1,714 | 410 |
| Commercial sausage roll, ready to eat AFCD F008098 | 100 g | 1,190 | 284 |
| Natural cheddar, regular fat AFCD F002414 | 40 g | 674 | 161 |
| Vegemite, AFCD database entry AFCD F008785 | 5 g | 34 | 8 |
“Calories” here means kilocalories (kcal). Food energy is scaled from AFCD’s energy-with-dietary-fibre field; kcal = kJ ÷ 4.184. Both columns are calculated before rounding, so converting a rounded table value can differ slightly.
Worked example: bread, cheese and spread
For 80 g mixed-grain bread, 40 g regular cheddar and 5 g of the database Vegemite entry, the energy is 862.4 + 674.4 + 34.15 = 1,570.95 kJ. Dividing by 4.184 gives approximately 375 kcal. Butter, avocado, drinks or extra toppings would be additional.
Why the shop version may differ
A “meat pie” is not a fixed size or recipe. The 180 g portion above is an illustration, not a claim that every pie weighs 180 g. Use the current manufacturer or cafe information when available, and check whether the listed value is per item, per serving or per 100 g.
Use cooked rice weight with the cooked entry. Using 150 g uncooked rice values for a 150 g cooked bowl substantially changes the result because cooking adds water. Oils and sauces also need their own entries when estimating a whole meal.
Convert Australian food-label energy
For a packet marked 850 kJ per serving, 850 ÷ 4.184 ≈ 203 kcal. Two such servings would be about 406 kcal. Use the kJ to Calories Converter for label energy, or the Calories to kJ Converter for the reverse direction.
Frequently asked questions
Are these current brand-label values?
No. They are reference database estimates for the named food entries. Brand formulations and portion sizes can change, so the current packet is the better match for a specific product.
Is a calorie the same as a kilojoule?
They measure the same quantity of energy in different units. One food calorie is one kilocalorie, equal to 4.184 kJ.
Should I round each ingredient before adding?
Keep the available precision while adding ingredients and round the meal total at the end. Otherwise small rounding differences accumulate.
Related calculators and guides
Sources and method
- FSANZ Australian Food Composition Database, Release 3: nutrient profiles — Food keys in the tables identify the source entries. Portion calculations use the energy-with-dietary-fibre, protein and total-dietary-fibre fields.
- FSANZ: nutrition information panels — How per-serving and per-100-g values differ.