How much does white rice weigh after cooking?
100 g → 263 g
100 g dry → 263 g cooked. Simmer 1 part rice in 1.5 to 2 parts water, covered, for 18 minutes, then rest 5 minutes.
Your portion
80 gDry
210 gCooked
292Calories
5.7 gProtein
64 gCarbs
0.56 gFat
Calories and protein stay the same when cooking; only water weight is added.
Per 100 g: raw vs cooked
| Per 100 g | Dry (raw) | Cooked | Change |
|---|---|---|---|
| Calories | 365 | 139 | −62% |
| Protein | 7.1 g | 2.7 g | −62% |
| Carbs | 80 g | 30.4 g | −62% |
| Fat | 0.7 g | 0.27 g | −62% |
| Fiber | 1.3 g | 0.49 g | −62% |
Cooking adds water, not calories. White Rice soaks up about 163% of its own weight in water, so 100 g of cooked white rice has only about 38% of the calories and protein of 100 g dry. Weigh it dry if you can. If you weigh it cooked, divide by 2.63 to get the dry weight.
Common questions
Should I weigh white rice raw or cooked?
Raw (dry) is more accurate because cooked weight depends on how much water was absorbed. Labels and USDA data use the dry weight.
How much protein is in 100 g of cooked white rice?
About 2.7 g, compared with 7.1 g in 100 g dry.
I weighed my cooked portion. How do I log it?
Divide the cooked weight by 2.63 to get the dry weight, then log that.