Raw vs. Cooked Food Weight Converter

Tracking nutritional intake often hits a wall when the state of the ingredient changes. A 200g raw chicken breast does not weigh 200g after grilling. It loses water, rendering the caloric density of the final product significantly higher per gram. Conversely, dry grains like rice and pasta absorb water, increasing total mass while maintaining total caloric content. This creates a discrepancy that can derail strict dietary protocols used by athletes or individuals managing metabolic conditions.

This tool utilizes a comprehensive database of yield factors to bridge the gap between grocery store weight and plate weight. It accounts for specific cooking methods—steaming broccoli retains more mass than roasting it, and grilled meat shrinks more than braised meat. Accurate conversion ensures that macronutrient logs reflect the actual physiological fuel provided, rather than a miscalculation based on water weight fluctuations.

The conversion logic relies on the Yield Percentage (Y), which represents the retained mass after processing.

Where Y varies by food type and cooking method (e.g., Y ≈ 75 for grilled chicken, Y ≈ 250 for white rice).