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Rice: raw to cooked weight
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Rice: every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| White, long-grain, cooked in water | 280% | 280 g | 420 g | 560 g |
| Brown, long-grain, cooked in water | 296.7% | 297 g | 445 g | 593 g |
| White, medium-grain, cooked in water | 277.5% | 278 g | 416 g | 555 g |
| White, short-grain, cooked in water | 275.5% | 276 g | 413 g | 551 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| White, long-grain, cooked in water | 365 kcal · 7.1 g protein | 130 kcal · 2.7 g protein | derived from dry matter · FDC 168877, FDC 168878 |
| Brown, long-grain, cooked in water | 367 kcal · 7.5 g protein | 123 kcal · 2.7 g protein | derived from dry matter · FDC 169703, FDC 169704 |
| White, medium-grain, cooked in water | 360 kcal · 6.6 g protein | 130 kcal · 2.4 g protein | derived from dry matter · FDC 168879, FDC 168880 |
| White, short-grain, cooked in water | 358 kcal · 6.5 g protein | 130 kcal · 2.4 g protein | derived from dry matter · FDC 168881, FDC 168882 |
Dry long-grain white rice cooks to about 280% of its weight, so 100 g of dry rice becomes about 280 g cooked, and a 75 g portion becomes 210 g. Brown rice takes on a little more water, at 296.7%.
Where the water goes
Rice is mostly starch, and cooking fills the grain with water. USDA's raw white rice holds 11.6 g of water per 100 g; its cooked rice holds 68.4 g. Nothing but water is added, so the dry part of the rice, everything that isn't water, stays the same. That gives the yield: (100 − 11.62) ÷ (100 − 68.44) = 2.80.
- White, long-grain: 280%.
- White, medium-grain: 277.5%.
- White, short-grain: 275.5%.
- Brown, long-grain: 296.7%.
USDA's cooked entries don't say how much water went into the pot, so these figures describe USDA's samples, not every pot. Rice cooked softer holds more water and weighs more; rice left to steam dry weighs less.
A worked example
Cook 75 g of dry white rice and expect about 210 g in the pot. The dry entry gives 274 kcal and 5.3 g of protein; the cooked entry, for 210 g, gives 273 kcal. Rice loses almost nothing and gains water, so the energy stays put and only the weight changes.
How do I find my own figure?
Weigh the dry rice, cook it, and weigh all of it cooked, without the pot. Divide cooked by dry and you have your yield, which covers your rice, your pot and your habits. After that, weigh each portion cooked and divide by your yield to get its dry weight, or use the recipe-portion calculator to split the pot.
Why do some sites say 284 g?
Because they keep the carbohydrate constant instead of the dry matter. USDA lists 79.95 g of carbohydrate per 100 g dry and 28.17 g per 100 g cooked, which gives 2.84; the guide Should you weigh food raw or cooked? works it that way and gets 283.7 g. The two methods differ by about 1%.
Sources
- USDA FoodData Central, SR Legacy: long-grain white rice raw, 168877 and cooked, 168878; long-grain brown rice raw, 169703 and cooked, 169704; medium-grain white rice raw, 168879 and cooked, 168880; short-grain white rice raw, 168881 and cooked, 168882.
- The yields are derived from each pair's water content; the USDA Table of Cooking Yields for Meat and Poultry covers meat and poultry only.
See also pasta and lentils, or open the raw to cooked weight converter.