Energy is the capacity to do work. In the context of nutrition, energy refers to the calories provided by food and consumed by the body to fuel bodily functions and physical activity.
Energy is essential for the body as it powers all the bodily functions, including breathing, circulation, and physical activity. It also supports the growth and repair of cells and tissues, helps maintain body temperature, and enables the brain and nerves to function properly.
The amount of energy you need depends on various factors such as age, gender, weight, height, and activity level. A general guideline is that the average adult requires about 2,000 to 2,500 calories (kcal) per day to maintain their weight. However, individual needs may vary, so it's best to consult with a healthcare professional or a registered dietitian to determine your specific energy requirements.
Consuming an excess of energy, particularly in the form of high-calorie, low-nutrient foods, can lead to weight gain and an increased risk of obesity. This, in turn, can contribute to a higher likelihood of developing chronic health conditions such as type 2 diabetes, cardiovascular disease, and certain cancers. It's important to maintain a balanced energy intake and prioritize nutrient-dense foods to support overall health and well-being.
If you're experiencing low energy, it's important to examine your diet and lifestyle. Ensure you're consuming a balanced diet with enough calories to meet your energy needs. Focus on nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Stay hydrated and consider incorporating moderate exercise into your routine, as physical activity can help increase energy levels. If you continue to struggle with low energy, it's advisable to consult a healthcare professional to rule out any underlying health issues.
Vegans can meet their energy needs by consuming a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in carbohydrates, which are the body's primary source of energy. Additionally, plant-based sources of protein such as tofu, tempeh, and lentils can provide sustained energy throughout the day.
Butter oil 100%, milkfat
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,710.54kj per 100 grams
Rapeseed oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Olive oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Peanut oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Sunflower oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Palm oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Rapeseed oil, cold pressed
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Palm kernel oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Cocoa butter
Type: Food
Fat and fat products -> Cooking and industrial fat
Energy
3,700.00kj per 100 grams
Linseed oil, flaxseed oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Avocado oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Coconut oil
Type: Food
Fat and fat products -> Oils
Energy
3,700.00kj per 100 grams
Grapeseed oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Sesame oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Walnut oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Almond oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Mustard oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Apricot kernel oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Hazelnut oil
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Peanut oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Oil, cottonseed, salad or cooking
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Oil, industrial, cottonseed, fully hydrogenated
Type: Food
Fat and fat products -> Oils
Energy
3,699.00kj per 100 grams
Soybean oil
Type: Food
Fat and fat products -> Oils
Energy
3,696.30kj per 100 grams
Corn oil, maize oil
Type: Food
Fat and fat products -> Oils
Energy
3,696.30kj per 100 grams
Coconut butter
Type: Food
Fat and fat products -> Oils
Energy
3,696.30kj per 100 grams
Tallow, beef fat
Type: Food
Fat and fat products -> Animal fat
Energy
3,683.72kj per 100 grams
Lard, frying fat
Type: Food
Fat and fat products -> Animal fat
Energy
3,591.22kj per 100 grams
Beef, suet, raw
Type: Food
Meat dishes -> Offal dishes
Energy
3,573.00kj per 100 grams
Cooking fat, average
Type: Dish
Fat and fat products -> Cooking and industrial fat
Energy
3,296.91kj per 100 grams
Fatback
Type: Food
Meat dishes -> Steaks and chops
Energy
3,287.52kj per 100 grams
Nut, macadamia nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
3,102.30kj per 100 grams
Butter, unsalted
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.93kj per 100 grams
Butter, high-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.93kj per 100 grams
Butter
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.89kj per 100 grams
Butter, low-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.89kj per 100 grams
Butter lactose-free
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.89kj per 100 grams
Butter lactose-free, low sodium
Type: Food
Fat and fat products -> Butter, milk fat
Energy
3,041.89kj per 100 grams
Mayonnaise, 80% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Energy
3,026.27kj per 100 grams
Margarine 80%, cooking margarine, average
Type: Food
Fat and fat products -> Cooking and industrial fat
Energy
2,971.48kj per 100 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,970.89kj per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,882.34kj per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Energy
2,880.15kj per 100 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,805.21kj per 100 grams
Nut, walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,779.68kj per 100 grams
Coconut flake
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,765.02kj per 100 grams
Pork, jowl, raw
Type: Food
Meat dishes -> Offal dishes
Energy
2,741.00kj per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,740.01kj per 100 grams
Nut, hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,694.50kj per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Energy
2,633.07kj per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Energy
2,616.32kj per 100 grams
What you eat matters.