CALCULATOR

Raw to Cooked Weight Converter

Convert between raw and cooked weights for meat, rice, pasta and legumes, with the protein and calories that go with them.

Converted

–

Raw weight–

Cooked weight–

Protein in this portion–

Calories in this portion–

Yield factor–

Nutrition figures follow the raw weight, because cooking changes water content rather than protein or calories. Track raw where you can.

25 free calculators, all in one placeTDEE, macros, body fat, recomp, one rep max, pace, creatine and more.

Explore all calculators →

Why raw and cooked weights differ

Cooking changes water content, not protein or calories. Meat loses moisture and shrinks; grains and legumes absorb water and expand. The nutrients stay the same, which is why 150 g of raw chicken and the 112 g it becomes after cooking contain identical protein.

This matters because tracking the wrong weight introduces large errors. Logging 150 g of cooked chicken as if it were raw understates your intake by roughly a third. Logging 150 g of cooked rice as raw overstates it by nearly three times.

The rule that resolves it: nutrition data follows the raw weight. Weigh raw where you can, and use a conversion when you cannot.

Frequently asked questions

Is 100 g of raw chicken the same as 100 g cooked?

No. 100 g raw becomes about 75 g cooked, and both contain the same protein. Cooked chicken is more protein-dense per gram.

Does rice have more calories cooked or raw?

Per gram, raw has far more, because cooked rice is mostly absorbed water. 100 g of dry rice becomes roughly 280 g cooked.

How much weight does meat lose cooking?

Typically 25 percent, varying with method, temperature and cooking time.

Should I log food raw or cooked?

Raw is more consistent. If you log cooked, use a cooked database entry rather than a raw one.

Sources

USDA Agricultural Research Service. Table of Cooking Yields for Meat and Poultry.
US Department of Agriculture. FoodData Central. fdc.nal.usda.gov
Bognar A. Tables on weight yield of food and retention factors of food constituents. Federal Research Centre for Nutrition, 2002.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

More tools: all calculators · Full Plan · Recomp · Body fat · Macros · Cheapest whey per 20 g

General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.