CalabiCALABI
Culinary Yield & Hydration Engine

Raw vs. Cooked Portion Converter

Convert food weights between raw and cooked states. Calculate exact water absorption, moisture loss, and macro density shifts.

1. Select Food Item

💡 Absorbs ~1.8x its weight in water when boiled.

2. Weight State & Portion

3. Added Cooking Oil / Butter (Optional)

0g (+0 kcal)

White Rice (Long Grain / Jasmine / Basmati)

+180% Water Absorption
Raw Starting Mass
100g

360 kcal / 100g

Cooked Yield Mass
280g

128.6 kcal / 100g

Total Portion Nutrition (Conserved)

Calories

360kcal

Protein

7g

Carbs

79g

Fat

0.7g

100g raw White Rice (Long Grain / Jasmine / Basmati) yields ~280g cooked (factor 2.8x).

Understanding the Science

Validated equations and physiological evidence

Accurate portion conversion relies on the law of mass conservation for macronutrients. Water gained during boiling or lost during roasting alters calorie density per 100g without changing the total macro payload of the original raw portion.

Grains & Legumes (Water Absorption)

Raw dry rice (360 kcal/100g) absorbs ~1.8x its weight in water, yielding 280g cooked rice (128 kcal/100g). Calorie density drops by ~64%.

Meats & Poultry (Moisture Evaporation)

Raw chicken breast (120 kcal/100g) loses ~25% water weight, yielding 75g cooked chicken (160 kcal/100g). Calorie density increases by ~33%.

Frequently Asked Questions

Answers to common calculation and nutrition questions

Weight changes during cooking due to water gain or loss. Dry grains, legumes, and oats absorb boiling water, increasing their total weight by 2.0x to 3.0x. Conversely, raw meats, fish, and poultry lose water moisture and rendered pan fats, reducing their weight to 0.70x to 0.80x of their raw mass.
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