Raw vs cooked: how much foods change
| Food | 100 g raw becomes | kcal per 100 g raw | kcal per 100 g cooked |
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Nutrition values are approximate, based on USDA FoodData Central. Brands, cuts and cooking methods vary, so use labels where you have them.
Raw Food Weight to Cooked Calorie Converter
Meat shrinks when you cook it, and rice and pasta soak up water, so 100 g raw and 100 g cooked are very different amounts of food. Pick a food, tell us if you weighed it raw or cooked, and you'll get the other weight and the right calories.
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Batch cooking? Use your own pot
Cooking times and water vary, so the most accurate way is to weigh it yourself. Weigh the raw food, weigh everything once it's cooked, then weigh your plate.
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Tips for accurate tracking
- Weigh raw when you can. Raw weights don't change with cooking time, so they're the most reliable.
- Match your app entry. If you weighed it cooked, log a "cooked" entry. Mixing them up is the most common tracking mistake.
- Count the oil separately. A tablespoon of oil adds about 120 calories, and none of these numbers include it.
Raw and cooked weight questions
Should I weigh chicken raw or cooked?
Raw is more accurate, because cooked weight depends on how long you cook it. If you can only weigh it cooked, use a cooked entry or a converter like this one.
How much does chicken shrink when cooked?
Chicken breast usually loses about 25 to 30% of its weight as water. So 200 g raw becomes roughly 145 g cooked, with the same calories.
How many calories are in 100 g of cooked rice?
About 120 to 130 calories for white or basmati rice. Dry rice is around 360 per 100 g, because it roughly triples in weight as it absorbs water.
Do calories change when you cook food?
The calories in the food stay about the same. What changes is the weight, because water is lost or absorbed. Fat that drips off meat lowers calories slightly. Oil you add raises them.
How do I count calories for a big pot of food?
Add up the calories of everything raw, weigh the whole cooked pot, then divide. The pot calculator on this page does it for you, and our recipe macro calculator handles full recipes.
Cooking a full recipe? The recipe macro calculator adds up every ingredient and splits it into servings.
Open the recipe calculator