Raw vs Cooked Food Calories: How To Log It

The direct answer

If you weigh a food raw, use a raw entry. If you weigh it cooked, use a cooked entry that matches the preparation method. Cooking commonly changes water content and therefore the food’s weight. The total energy in the original ingredient does not magically appear or disappear, but calories per 100 grams can change because the cooked food contains a different proportion of water.

Common examples

• Rice and oats: they absorb water, so the cooked food usually weighs more and has fewer calories per 100 grams than the dry food.
• Meat and poultry: they commonly lose water during cooking, so the cooked food can weigh less and appear more calorie-dense per 100 grams.
• Oil-based cooking: added oil can increase total energy; log material oil that remains with the food.
• Mixed recipes: weigh ingredients consistently and divide the final cooked recipe by its total cooked weight when portioning.

A repeatable recipe method

1. Log each ingredient in the state in which it was measured.
2. Record the total calories and macros for the full recipe.
3. Weigh the finished cooked recipe.
4. Divide totals by finished grams to create a per-gram value.
5. Weigh your portion and multiply by that value.

This method accounts for water gained or lost across the full recipe without pretending every serving is identical down to the molecule.

How to choose a USDA result

Read the full food description. USDA entries can specify raw, roasted, boiled, baked, drained, skinless, or a branded preparation. Choose the closest real match and keep the method consistent across repeated meals.

Source: USDA FoodData Central data documentation

Reviewed methodology

Reviewed July 19, 2026 by Yousef Moutan, StrengthCode Head Coach. Educational guidance only; not medical advice.