FURTHER RESOURCES / TOOLS
Raw ↔ Cooked Weight Calculator
Convert between raw, dry and cooked weights. Select your food, how you cooked it and the weight you want to convert.
ESTIMATED COOKED WEIGHT
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Results are estimates. Cooking time, water absorption,
draining and moisture loss affect the final weight.
For the most accurate results, use raw weights whenever possible.
Why does food weigh differently after cooking?
Cooking changes the amount of water in your food, which changes its weight. This is why 100g of raw chicken doesn't weigh 100g once it's cooked, and 100g of dry rice can weigh almost three times as much after cooking. The important thing to understand is that a change in weight doesn't mean a change in calories or macros.
Some foods lose water
Foods like chicken, beef, fish, mushrooms and vegetables naturally contain water. As they're heated, some of that moisture escapes through evaporation or cooking juices, making the food lighter. For example, 150g of raw chicken breast might weigh approximately 113g after cooking. It's still the same portion of chicken, just with less water.
Other foods absorb water
Foods like rice, pasta, oats and rice flour absorb water as they cook, making them heavier. For example, 100g of dry rice might weigh approximately 275g once cooked. You haven't added more carbohydrates or calories, just water.
Your cooking method matters
The same food can finish at different weights depending on how you prepare it.
Boiling and steaming: Generally retain more moisture.
Roasting and air-frying: Often cause greater moisture loss.
Pan-frying and grilling: Weight loss depends on cooking time, temperature and how much moisture escapes.
Cooking with water: The amount absorbed depends on the food, water ratio and cooking time.