Raw vs Cooked Calorie Chart

See how calorie values change when foods are cooked. Print this reference for your kitchen.

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Raw vs Cooked Calories

Values for 100g portions.

Food	Raw (kcal/100g)	Cooked (kcal/100g)	Weight conversion (100g→g)

Note

Values in this chart are approximate. They may vary by cooking method, ingredient quality, and portion size. Consult a dietitian or healthcare professional for nutrition or health advice.

What is Raw vs Cooked Calorie Chart?

When you cook food, its weight and calorie density change. Meat loses water and shrinks—so cooked meat has more calories per 100g. Rice and pasta absorb water and expand—so cooked grains have fewer calories per 100g. This chart helps you convert between raw and cooked values for accurate tracking.

How to Use

1Print and keep near your kitchen or food scale
2Use the weight column to convert: 100g raw → Xg cooked
3When tracking, stick to one method (raw or cooked) consistently
4Values are approximate—adjust for your cooking method