Does the weight listed show nutrition facts for uncooked or cooked food?

1. For products that are purchased in their unprocessed form in packages (e.g. dry rice or pasta), the serving size on the food label refers to the uncooked product unless otherwise stated.

2. Ideally, log the amount of food in the form actually consumed as well as select the correct food item (raw vs. cooked). Most of the generic foods from USDA (all consumer trackers use USDA as the base from which to grow) include both raw and cooked versions of foods. For instance, I typically eat medium grain brown rice so I log "rice brown medium grain cooked" using the cooked amount consumed. I don't really care which brand it is since it's a basic unprocessed food - USDA data is actually the most complete in that case.

Sometimes, USDA's naming conventions are tricky, especially for animals. For instance, when I log my skinned rotisserie chicken leg, I use the food item: "Chicken broilers or fryers breast meat only cooked roasted."

You can learn more about tips for food logging in these posts.

3. Some foods simply don't have a cooked version and you are stuck with entering the raw amount. In that case, do the best that you can in terms of logging the raw or uncooked portion that eventually makes the cooked amount you consumed. I do this for processed foods especially since I want to capture the sodium, sugar, and fat content.

Some rules of thumb:
2 oz dry pasta generally makes about 1 cup cooked
1/4 cup dry white rice makes about 1/2 cup cooked
1/4 cup dry brown rice makes about 3/4 cup cooked
Most meats and fish will shrink about 25% with cooking (e.g. 4 oz raw hamburger is about 3 oz cooked)


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