Kilojoules vs. Calories: The Australian Standard
In Australia, kilojoules (kJ) are the official unit for measuring food and drink energy content, a standard adopted in 1988. However, the term 'calories' remains in common use, often appearing alongside kilojoules on food packaging. A kilojoule is approximately 4.2 times smaller than a kilocalorie (commonly referred to as a Calorie).
The Kilojoule-Calorie Conversion
- To convert kilojoules to calories: Divide the kilojoule amount by $4.2$.
- To convert calories to kilojoules: Multiply the calorie amount by $4.2$.
Australia's Main Energy Sources: A Nutritional Breakdown
Australians primarily obtain energy from carbohydrates, fats, and proteins. Based on a 2011-12 survey, carbohydrates provided the largest share of energy at 45%, followed by fats at 31% and protein at 18%.
Core Food Groups
The Australian Dietary Guidelines recommend consuming a variety of foods from five core groups, which are key energy sources:
- Cereals and Grains: Staples like bread, rice, and pasta are major energy contributors.
- Meat and Poultry: Sources like beef and chicken provide energy.
- Dairy Products: Milk, yoghurt, and cheese are commonly consumed energy sources.
- Vegetables and Legumes: While intake is often below recommendations, potatoes contribute significantly to vegetable consumption.
- Fruit: Provides energy, mainly from sugars.
The Impact of Discretionary Foods
Discretionary foods, high in saturated fat, sugar, salt, or alcohol, contribute significantly to the average Australian's energy intake, accounting for around a third of total energy despite a slight decline in consumption since 2011-12. These include items like cakes, soft drinks, confectionery, and alcoholic beverages.
Tracking Energy Intake in Australia
Australians track dietary energy using kilojoules:
- Nutrition Information Panels: Packaged foods must display kJ per serving and per 100g/100mL.
- Online Databases and Apps: Resources like CalorieKing and various apps provide kJ and calorie information for many foods.
- Foodservice Labelling: Kilojoule information is increasingly available on menus.
Example Kilojoule and Calorie Content Table
| Item | Portion Size | Kilojoules (kJ) | Calories (kcal) (approx.) | Primary Macronutrient(s) |
|---|---|---|---|---|
| Avocado | 1 medium | 1210 | 288 | Fats |
| Milk Chocolate Bar | 50g | 1120 | 267 | Fats, Sugars |
| Instant Coffee (Black) | 1 cup (230g) | ~2 | <1 | None |
| Potato Snacks (Chips) | 100g | ~2200 | ~524 | Fats, Carbohydrates |
| Regular Bread | 2 slices (72g) | ~565 | ~135 | Carbohydrates |
Conclusion: Balancing Energy with Nutrient Density
While kilojoules are the official measure of energy in Australia, the source of that energy is critical. A high intake of discretionary foods means many Australians consume energy with limited nutritional value. Health experts recommend prioritising nutrient-dense foods from the core food groups for overall health, focusing on the quality of energy intake rather than just the quantity.
Authoritative Source for Food Composition Data
For comprehensive nutritional information on foods in Australia, including energy content, Food Standards Australia and New Zealand (FSANZ) maintains a publicly accessible database. You can find more information and access tools on their website: https://www.foodstandards.gov.au/
What do Australians use for calories? Key Takeaways
- The Official Standard is Kilojoules (kJ): Australian law requires energy on food labels to be expressed in kilojoules, though many products also list calories.
- Calories Still Used Informally: Due to international influence and historic use, the term 'calorie' is still a common part of the everyday Australian vocabulary for energy.
- Carbohydrates are the Main Energy Source: The largest share of daily energy comes from carbohydrates (45%), followed by fat (31%) and protein (18%).
- Discretionary Foods Contribute Significantly: Around a third of the energy consumed is derived from discretionary foods like pastries, soft drinks, and alcohol.
- Tracking Tools are Readily Available: Australians can use food labels, online databases, and tracking apps to monitor their energy intake in kilojoules.
- Focus on Nutrients, Not Just Energy: Nutritionists recommend prioritising nutrient-dense foods from the five core groups over energy-dense discretionary items.
