Rice is one of the most confusing foods when it comes to calorie counting. The reason is simple: rice soaks up water like a sponge during cooking. Use our Food Converter to easily convert rice for your meal plan.
The Water Factor
When you cook 100g of raw rice, it almost triples its weight. After cooking, 100g usually becomes between 250g and 300g of cooked rice, depending on the variety and cooking time.
The most crucial part: the water adds volume and weight, but no calories! The calories of 100g of raw rice remain absolutely the same, whether it weighs 250g or 350g after cooking.
The Impact on Your Calories
Practically, this means: 100g of raw rice has about 350 calories. 100g of cooked rice, however, only has around 130 calories because the vast majority of that weight is simply water! Want to know your basal metabolic rate? Check out our Calorie Calculator.
How to Track Correctly
Ideally, you should always weigh rice in its dry, raw state. If you forgot and are weighing cooked rice instead, make sure to explicitly search for a "Rice, cooked" entry in your diet app – or, even safer, use our Food Converter!
Combining rice with creatine for that massive pump? Try out our Creatine Calculator.