Raw vs. Cooked Weight: How to Measure Your Portions

Match the scale reading to the ingredient state printed beside the portion.

Read the label before weighing

Our rice and oats records use dry weight. Weigh them before adding cooking water. Broccoli uses raw, trimmed edible portion: remove parts you will not eat, then weigh. Greek yogurt is ready to eat. These are catalog states, not interchangeable preparation options.

Use grams and tare the container

Put the empty bowl on the scale, tare it to zero, then add the ingredient. A 60 g dry-oats portion means 60 g of oats before liquid, not 60 g of finished porridge. Account for added milk, oils and sauces separately; they are not automatically included.

Already cooked?

Do not apply a dry-rice record to cooked-rice grams. Without a matched cooked record or a measured recipe yield, there is no supported conversion here. Water gain and loss vary. Cups and pieces are not converted to grams by this guide.

Sources and limits

The examples use the state fields in our bundled food catalog. USDA documentation explains the different food data types and variability; it does not supply a universal cooking conversion.

How meals are built · Return to your plan.

Content revised November 4, 2026.