Raw vs cooked weight
Rice, pasta, beans and lentils soak up water, so they weigh more cooked but have the same calories.
| Ingredient | Grows by | 100 g dry becomes | Protein per 100 g cooked |
|---|---|---|---|
| Basmati Rice | ×2.8 | 280 g | 2.9 g |
| Black Beans (Dried) | ×2.4 | 240 g | 9 g |
| Brown Rice (Long-Grain) | ×2.6 | 260 g | 2.9 g |
| Chickpeas (Dried) | ×2.2 | 220 g | 9.3 g |
| Couscous (Dry) | ×2.4 | 240 g | 5.3 g |
| Green Lentils (Dry) | ×2.4 | 240 g | 10.3 g |
| Jasmine Rice | ×2.7 | 270 g | 2.6 g |
| Kidney Beans (Dried) | ×2.4 | 240 g | 9.8 g |
| Mung Beans (Dried) | ×2.5 | 250 g | 9.6 g |
| Navy Beans (Dried) | ×2.4 | 240 g | 9.3 g |
| Pasta (Dry, Short Shapes) | ×2.25 | 225 g | 5.8 g |
| Pinto Beans (Dried) | ×2.4 | 240 g | 8.9 g |
| Quinoa | ×2.75 | 275 g | 5.1 g |
| Red Lentils (Split, Dry) | ×2.5 | 250 g | 9.6 g |
| Split Peas (Green, Dry) | ×2.3 | 230 g | 10 g |
| White Rice (Long-Grain) | ×2.63 | 263 g | 2.7 g |
Why it matters
If you log 100 g of cooked rice as 100 g of dry rice, you count almost three times the calories. Weigh food dry, or use the calculator on each page to work back from the cooked weight.