📖 Food Database

    Cooking conversion ratios for common foods

    These are typical raw-to-cooked estimates. Cooking time and preparation can change the final weight; use your measured result when you have one.

    🍗

    Chicken Breast

    75%

    Loses ~25% weight from water and fat loss

    Read conversion guide
    100g raw → 75g cooked165 kcal/100g raw
    🍗

    Chicken Thigh

    70%

    Loses ~30% weight, higher fat content

    100g raw → 70g cooked209 kcal/100g raw
    🥩

    Beef Steak

    70%

    Loses ~30% weight depending on cut and doneness

    Read conversion guide
    100g raw → 70g cooked271 kcal/100g raw
    🥩

    Ground Beef

    65%

    Loses ~35% weight from fat rendering

    100g raw → 65g cooked254 kcal/100g raw
    🥓

    Pork Chop

    72%

    Loses ~28% weight during cooking

    100g raw → 72g cooked231 kcal/100g raw
    🥓

    Pork Tenderloin

    75%

    Lean cut, loses ~25% weight

    100g raw → 75g cooked143 kcal/100g raw
    🦃

    Turkey Breast

    75%

    Similar to chicken breast, loses ~25%

    100g raw → 75g cooked135 kcal/100g raw
    🐟

    Salmon

    80%

    Loses ~20% weight, retains healthy fats

    100g raw → 80g cooked208 kcal/100g raw
    🐠

    White Fish (Cod/Tilapia)

    78%

    Loses ~22% weight from moisture loss

    100g raw → 78g cooked82 kcal/100g raw
    🦐

    Shrimp

    75%

    Loses ~25% weight when cooked

    100g raw → 75g cooked99 kcal/100g raw
    🐟

    Tuna Steak

    82%

    Loses ~18% weight, dense fish

    100g raw → 82g cooked144 kcal/100g raw
    🍚

    White Rice

    ×3

    Absorbs water, expands ~3x when boiled

    Read conversion guide
    100g raw → 300g cooked365 kcal/100g raw
    🍚

    Brown Rice

    ×2.8

    Absorbs slightly less water than white rice

    100g raw → 280g cooked370 kcal/100g raw
    🍝

    Pasta

    ×2.25

    Absorbs water, expands ~2.25x when boiled

    Read conversion guide
    100g raw → 225g cooked371 kcal/100g raw
    🌾

    Quinoa

    ×2.75

    Absorbs water, expands ~2.75x

    100g raw → 275g cooked368 kcal/100g raw
    🥣

    Oats (Oatmeal)

    ×3.5

    Absorbs lots of water, expands ~3.5x

    100g raw → 350g cooked389 kcal/100g raw
    🌾

    Couscous

    ×2.5

    Absorbs water, expands ~2.5x

    100g raw → 250g cooked376 kcal/100g raw
    🫘

    Lentils

    ×2.5

    Absorbs water, expands ~2.5x when boiled

    100g raw → 250g cooked352 kcal/100g raw
    🫘

    Chickpeas

    ×2

    Expands ~2x when soaked and cooked

    100g raw → 200g cooked364 kcal/100g raw
    🫘

    Black Beans

    ×2.2

    Expands ~2.2x when cooked

    100g raw → 220g cooked341 kcal/100g raw
    🫘

    Kidney Beans

    ×2

    Expands ~2x when cooked

    100g raw → 200g cooked333 kcal/100g raw
    🥔

    Potatoes (Boiled)

    ×1.05

    Minimal change, slight water absorption

    Read conversion guide
    100g raw → 105g cooked77 kcal/100g raw
    🍠

    Sweet Potatoes

    ×1

    Nearly same weight after cooking

    100g raw → 100g cooked86 kcal/100g raw
    🥦

    Broccoli

    90%

    Loses ~10% weight from steam/water loss

    100g raw → 90g cooked34 kcal/100g raw
    🥬

    Spinach

    23%

    Shrinks dramatically, loses ~77% weight

    100g raw → 23g cooked23 kcal/100g raw