Plate & Prompt

Free tool

Raw to cooked calculator

Weigh your food before and after cooking. Get calories and protein per 100 g of the cooked food, and for the portion on your plate.

Your weights

Prefilled with an example. Type your own weights; the result updates as you type. Nothing is sent anywhere.

Weights in
Before cooking
The whole batch after cooking
What is on your plate

Result

-
kcal per 100 g cooked
-
g protein per 100 g cooked
Calories and protein for your portion and the whole batch
AmountkcalProtein, g
Your portion--
Whole batch--
Same portion logged with the raw entry--

Why the number changes

Cooking moves water, not calories. The batch keeps the calories and protein of its raw weight, so we divide them by the cooked weight. Your two weights beat any database guess.

Want an AI to do this for every meal you log? The free Starter has the raw vs cooked prompt, plus a step that checks the AI's math.

Get the free Starter prompts

How it works

Per 100 g cooked = raw weight x the raw (or dry) USDA value / cooked weight x 100. Your portion = portion weight x the per-100 g result.

  • Rice, pasta and oats are weighed dry; they gain water. Chicken, beef and salmon are weighed raw; they lose water.
  • Fat that melts into the pan and gets poured off still counts here, so for ground beef and salmon the result is a little high.
  • Weigh the empty pot or pan first and subtract it, or move the food to a bowl you have weighed.
  • If you only weigh after cooking, pick the USDA cooked entry in your app. The "typical" weight above comes from comparing those two USDA entries; your pot will differ.

Why this matters, with numbers: Is 100 g of chicken always 100 g of chicken?

General information, not medical or nutrition advice.

Sources

    USDA FoodData Central, SR Legacy (April 2018 release). Each FDC ID links to its USDA record.