Should you measure food cooked or raw?

Описание: On average food typically loses about 20-40% of its weight during the cooking process. If you weigh after it is cooked, you could be introducing 20-40% margin of errors in your tracking. Set yourself up for success and weigh your food BEFORE you cook it. It doesn’t matter what it weighs after it’s cooked, you weigh it raw because that’s what your calories and macros are based on. Most of the raw food labels nutrition information are for raw, unless it is premade cooked food, then the label is for cooked.

You can still cook up in large batches, simply divide the cooked portion by however many uncooked portions went into it. For example, 32oz = 4 portions, and after cooking it now weighs 800g, 800g = 4 portions, so each portion you need is 200g.

If you are not doing portions and cooking in bulk, you could do a % ratio to figure it out. Suppose that you cook 200g of raw rice and it weighs 300g after being cooked, then if you want to eat 50g of rice in a meal, you weigh out 75g of cooked rice. (300/200 = 150%,
50g raw rice x 150% = 70g cooked rice)


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