Percentage Energy in food – what is it and how do you calculate it?

In some recipes, you can see that the percent of energy coming from for example carbohydrates have been added, but how does it work? In a recipe see, for example (23 E%) by number of g of carbohydrates:

Carbohydrates: 68 g (23 E%)

This means that the share of energy in g coming from carbohydrates in the meal is 68 g and the total percentage of energy will be 23% from carbohydrates. If you want to be really meticulous you can also divide carbs in glycemic carbohydrates, which are broken down in the gut and dietary fiber, which is only partially broken down and when you count by half as much energy.

A vegetarian chili, served without rice, for example, include:
Calories: 300 kcal
Carbohydrates: 36 g
Fat: 12 g
Protein: 12 g

This is how you calculate the energy percentages:
1 g of carbohydrate contains 4 calories. Multiply 36 g by 4, and divide this with the total energy content of the recipe which is 300 calories:
Carbohydrates: 36 g
36 x 4 = 144 kcal
144/300 = 48 E% carbohydrates

1 g of protein = 4 calories
1 g of carbohydrate = 4 calories
1 g of fat = 9 calories
1 g of alcohol = 7 kcal
1 g fiber (fiber) = 2 kcal

Fat: 12 g
1 g of fat contains 9 calories. Multiply 12 g by 4, and divide this with the total energy content of the recipe which is 300 calories:
12 x 9 = 108 kcal
108/300 = 36 E% fat

Protein: 12 g
1 g of protein contains 4 calories. Multiply 12 g by 4, and divide this with the total energy content of the recipe which is 300 calories:
12 x 4 = 48 kcal
48/300 = 16% E protein

Rewritten using energy percent, the same recipe then look like this:
Calories: 300 kcal
Carbohydrates: 36 g (48 E%)
Fat: 12 g (36 E%)
Protein: 12 g (16% E)

Download an excel calculator for energy percentage in food.

EatMoreVegetarian.com

2 thoughts on “Percentage Energy in food – what is it and how do you calculate it?

  1. Pingback: What you should know about LCHF for vegetarians – and GI diets for that matter | Eat More Vegetarian

  2. Pingback: Your daily energy need | Eat More Vegetarian

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