Food Converter – Raw to Cooked Calculator
The Complete Guide: Raw vs. Cooked Weight
When tracking your nutrition, the most common question is whether you should weigh your food raw or cooked. The short answer: Always weigh raw!
Why does weight change when cooking?
Depending on the cooking method, food either absorbs water or loses it.
- Water absorption (Grains, Pasta, Rice): Dry foods absorb water when boiled. They become heavier, but the total calories do not increase. The calorie density (calories per 100g) decreases.
- Water loss (Meat, Fish, Vegetables): Meat loses water when pan-fried or baked. It becomes lighter, meaning the calorie density per 100g increases.
The Golden Rule of Calorie Tracking
The calories stay the same! If you cook 100g of raw rice (approx. 350 kcal), you will get about 250g of cooked rice. However, that entire 250g portion still contains exactly 350 kcal. Heat does not create or destroy macronutrients or calories.
Meal Prep Example: Chicken and Rice
Imagine preparing a meal prep consisting of 600g raw chicken breast and 300g raw rice.
- Chicken: 600g raw (approx. 660 kcal, 138g protein). After frying, it might weigh only 450g. However, those 450g still contain 660 kcal and 138g protein.
- Rice: 300g raw (approx. 1050 kcal, 24g protein). After boiling, you have about 750g cooked rice. Total calories: 1050 kcal.
If you divide this into 3 containers, simply divide the total raw macros by 3 for each meal.
Frequently Asked Questions
How much cooked chicken do I get from 200g raw chicken?
200g raw chicken yields about 130g cooked chicken (factor 0.65). The weight reduces due to water loss during cooking. Important: Calories stay the same! 200g raw chicken has 330 kcal, and the 130g cooked chicken also has 330 kcal.
Why does weight change during cooking?
Foods change weight through water loss or absorption. Meat loses water and becomes lighter (factor <1.0), while grains like rice absorb water and become heavier (factor >1.0). The FitScale Calculator accounts for these factors automatically.
Do calories stay the same when cooking?
Yes! Calories always stay the same when cooking. Only the weight changes. If you cook 100g raw rice with 365 kcal, you'll have 250g cooked rice with the same 365 kcal. That's why it's important to always start from raw weight.
Who is the FitScale Calculator for?
The calculator is ideal for bodybuilders, fitness athletes, meal-prep enthusiasts, and anyone tracking their nutrition precisely. Especially useful for apps like MyFitnessPal or YAZIO, where nutrition values are often given for raw weight.
How accurate are the cooking factors?
The cooking factors are based on USDA data and our own measurements. They are average values and may vary slightly depending on cooking method. For precise tracking, we recommend weighing food before cooking.