Select the food item to apply standard yield percentages.
Please enter a valid positive number.
Grams (g)
Ounces (oz)
Pounds (lb)
Kilograms (kg)
Estimated Cooked Weight
75 g
Formula: Raw Weight × Yield Factor = Cooked Weight
-25 gWeight Change
75%Yield Percentage
0.75Conversion Factor
Weight Transformation Analysis
Breakdown Details
Metric
Value
Notes
*Values are approximations based on standard cooking methods.
What is a Raw to Cooked Weight Conversion Calculator?
A raw to cooked weight conversion calculator is an essential tool for nutritionists, athletes, chefs, and restaurant owners. It determines the final weight of food products after the cooking process. Cooking alters the water content, fat content, and structural density of food, leading to either shrinkage (weight loss) or expansion (weight gain).
Anyone strictly tracking macronutrients needs to understand that nutrition labels often list values for the raw state. However, we typically weigh food after it is cooked for convenience. This raw to cooked weight conversion calculator bridges that gap, ensuring you aren't underestimating or overestimating your caloric intake. Similarly, in the food service industry, understanding yield is critical for calculating food costs and setting menu prices correctly.
Common misconceptions include thinking that 4 ounces of raw chicken equals 4 ounces of cooked chicken. In reality, due to water loss, that portion may shrink to approximately 3 ounces, significantly altering the protein density per unit of weight.
Raw to Cooked Weight Conversion Calculator Formula
The mathematics behind the raw to cooked weight conversion calculator relies on a variable known as the "Yield Percentage" or "Yield Factor." The formula is straightforward but powerful for inventory and diet planning.
The Formula
Cooked Weight = Raw Weight × (Yield Percentage / 100)
Variable Definitions
Variable
Meaning
Typical Unit
Range
Raw Weight
Weight before cooking
g, oz, lb, kg
> 0
Yield Percentage
% of weight remaining
%
30% – 300%
Cooked Weight
Weight ready to eat
g, oz, lb, kg
Variable
Practical Examples
Example 1: Meal Prepping Chicken Breast
A bodybuilder buys 1 kilogram (1000g) of raw boneless, skinless chicken breast. They need to know how much cooked meat they will have for their weekly meal prep.
Input Raw Weight: 1000g
Food Type: Chicken Breast (Yield ~75%)
Calculation: 1000 × 0.75 = 750g
Result: The 1000g of raw chicken results in 750g of cooked chicken. If they need 150g portions, they have exactly 5 meals.
Example 2: Restaurant Rice Inventory
A restaurant manager needs 50 lbs of cooked rice for a catering event. They need to order the correct amount of dry rice.
Target Cooked Weight: 50 lbs
Food Type: White Rice (Yield ~300%, or Factor 3.0)
Reverse Calculation: Raw Needed = Cooked / Factor
Calculation: 50 / 3.0 = 16.67 lbs
Result: The manager must purchase at least 17 lbs of dry rice to meet the demand, using the raw to cooked weight conversion calculator logic to avoid food shortages.
How to Use This Raw to Cooked Weight Conversion Calculator
Select Food Type: Choose the specific food item from the dropdown list. This sets the standard yield percentage based on culinary data (e.g., Chicken Breast loses water, Rice absorbs water).
Enter Raw Weight: Input the weight of the food before cooking. Ensure the number is positive.
Choose Unit: Select grams, ounces, pounds, or kilograms. The calculator automatically adjusts the display unit.
Review Results: The tool instantly displays the "Estimated Cooked Weight." It also shows the net weight change and the conversion factor used.
Analyze the Chart: Use the dynamic bar chart to visually compare the raw vs. cooked volume, which is helpful for visualizing shrinkage or expansion.
Key Factors That Affect Results
While this raw to cooked weight conversion calculator provides excellent estimates, several real-world factors influence the final weight:
Cooking Method: Grilling and baking typically result in more moisture loss (lower yield) compared to boiling or steaming.
Cooking Time: Overcooking meat drives out more water, reducing the yield percentage further (e.g., a well-done steak weighs less than a rare steak started at the same raw weight).
Fat Content: High-fat foods like bacon render out significant fat during cooking. Bacon can lose up to 70% of its weight, whereas lean meats lose mostly water.
Water Absorption: Grains like rice and pasta function inversely; they absorb water. The "cooked" weight depends heavily on the water-to-grain ratio used during boiling.
Resting Time: Resting meat allows fibers to relax and reabsorb some juices. Cutting meat immediately after cooking may result in juice loss on the cutting board, reducing the weighable mass.
Added Ingredients: If you cook with oils, marinades, or breading, the final weight will increase, complicating the pure raw-to-cooked math. This calculator assumes plain preparation.
Frequently Asked Questions (FAQ)
Why does meat weigh less after cooking?
Meat consists largely of water and muscle fibers. When heated, the protein fibers contract, squeezing out water. Additionally, fat renders (melts) away. This combination results in a weight reduction of 20-30% for most meats.
Should I track macros raw or cooked?
It is generally more accurate to track macros based on raw weight because nutrition labels are created for the packaged (raw) state. Cooking variability makes "cooked" tracking less consistent. Use this calculator to reverse-engineer if necessary.
Does rice gain or lose weight when cooked?
Rice gains weight. Dry rice absorbs water during the boiling process, typically tripling in weight (300% yield). 100g of dry rice becomes roughly 300g of cooked rice.
How accurate is the 75% rule for chicken?
The 75% rule (multiplying raw weight by 0.75) is a standard industry average for boneless, skinless chicken breast. However, if the chicken was injected with saline solution (plumping) by the manufacturer, shrinkage might be higher due to excess water loss.
Does pasta have the same conversion as rice?
No. Pasta generally has a yield of roughly 225% to 250% (multiplier of 2.25 to 2.5), which is slightly less than rice. It depends on whether you cook it al dente or soft.
Can I use this calculator for frozen food?
Frozen food often contains ice glaze or higher water content. You should ideally weigh the food after defrosting but before cooking for the most accurate use of the standard yield percentages provided here.
Does the calorie count change after cooking?
Technically, the total calories in the batch remain roughly the same (minus some rendered fat). However, the calories per gram increase significantly for meat because the water is gone, making the nutrient density higher.
What is the yield for bacon?
Bacon has one of the lowest yields, often around 30-40%. A large portion of bacon's raw weight is fat that renders out during frying.
Related Tools and Internal Resources
Enhance your kitchen efficiency and nutritional tracking with our suite of tools:
Macro Calculator – Determine your daily protein, carb, and fat requirements based on your activity level.
Food Cost Calculator – Calculate the cost per serving for your meal prep or restaurant menu.
Protein Density Chart – Compare the protein content per 100g of various cooked meats.