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) |
|---|---|---|
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.
Benefits
- Track calories accurately whether you weigh raw or cooked
- Understand why values differ on nutrition labels
- Plan meals with correct portion sizes
- Reference for diet and nutrition goals
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