How Much Cooked Rice is 100gm Uncooked Rice?

November 2, 2025 •

3 min read

According to cooking experts, 100g of uncooked rice can yield anywhere from 250g to over 400g of cooked rice, depending on the variety and preparation. This significant change in weight is due to the absorption of water during the cooking process. Understanding this conversion is crucial for accurate portioning and calorie counting, especially for those tracking their nutritional intake.

Quick Summary

The cooked weight of 100g uncooked rice varies widely based on variety and moisture absorption. White rice typically triples, yielding about 300g cooked, while other types can expand differently. This guide explains how to convert uncooked to cooked weight for various rice types, detailing factors that influence the final yield for consistent meal planning.

Key Points

Conversion Ratio: 100g of uncooked white rice typically yields approximately 300g of cooked rice, a 1:3 ratio.
Weight vs. Calories: Cooking increases the weight of rice due to water absorption, but the total calorie count from the initial 100g remains the same.
Type Matters: The expansion ratio is different for various rice types; for example, brown rice often has a smaller expansion, closer to 1:2.
Cooking Influences Yield: The method of cooking (e.g., stovetop vs. rice cooker) and the amount of water used can slightly alter the final cooked weight.
For Accuracy, Weigh Cooked: For precise calorie counting and portion control, it is most reliable to measure the rice after it has been cooked.
Label Lingo: Be aware that food labels usually list nutrition facts for the uncooked product, so the weight needs to be converted for calorie tracking.

Why the Weight of Rice Changes So Drastically

The fundamental reason for the weight increase when cooking rice is simple: water absorption. During cooking, the dry, starchy rice grains soak up water, causing them to swell and become soft. The final cooked weight is the sum of the original rice weight and the absorbed water, with some minor loss from evaporation.

The amount of water absorbed isn't consistent across all types of rice. Factors like the grain's length, processing method (e.g., polished white vs. whole-grain brown), and the specific cooking technique all play a role in the final cooked weight.

The Typical Uncooked-to-Cooked Rice Ratio

While precise figures vary, there are general rules of thumb for common rice varieties. For white rice, the ratio is often cited as 1:3 by weight. This means 100g of uncooked white rice would become approximately 300g of cooked white rice. For brown rice, which is less processed and has a heartier bran layer, the ratio is typically closer to 1:2 or 1:2.5, resulting in 200g to 250g of cooked rice from 100g uncooked.

A Comparison of Different Rice Types


Rice Type	Uncooked Weight (100g)	Typical Cooked Yield	Notes on Expansion
Long-Grain White	100g	~300g	Absorbs water to become light and fluffy.
Basmati Rice	100g	~250-300g	Known for its elongated grains and less sticky texture post-cooking.
Brown Rice	100g	~200-250g	Absorbs less water than white rice due to its bran layer; takes longer to cook.
Arborio Rice	100g	~300-350g	A short-grain rice that absorbs liquid to create a creamy texture, ideal for risotto.
Jasmine Rice	100g	~300g	Similar expansion to other long-grain white rice, with a slightly stickier result.

Factors That Influence Rice Yield

Cooking Method: Stovetop, rice cooker, and pressure cooking all affect how much water the rice absorbs. Pressure cookers, for instance, retain all the steam and may require less water, affecting the final texture.
Rice Quality: The age and quality of the rice can influence its ability to absorb water. Older rice may require a bit more water to cook to the desired consistency.
Washing the Rice: Rinsing rice removes excess starch but does not significantly impact the final cooked weight, as the rice still absorbs water during the cooking process.

The Role of Weighing in Calorie Counting

For those on a diet, weighing rice correctly is critical for accurate calorie tracking. A common mistake is measuring cooked rice based on the calorie count for uncooked rice, which is incorrect and can lead to overestimating calorie intake. The calories in 100g of uncooked rice remain the same whether it's cooked or not, but the cooked portion is now spread across a much larger weight due to the added water.

For example, if 100g of uncooked white rice has roughly 355 calories, and it cooks up to 300g, then 100g of cooked rice would only contain about 118 calories. This is why most nutritional guidance recommends measuring cooked portions, as it's more practical for daily consumption.

How to Measure Accurately for Meal Prep

For consistent meal prep, it's best to measure cooked rice. While the raw-to-cooked ratio is a good guideline, actual water absorption can vary. To ensure your portion sizes are exact every time, simply cook a batch of rice and then portion it out using a food scale. This eliminates any guesswork related to rice variety or cooking method.

Conclusion: The Importance of Consistent Measurement

Determining how much cooked rice is 100gm uncooked rice is not a fixed number, but rather a variable result based on several factors. However, using a conversion factor of 2.5 to 3 for weight is a reliable rule of thumb, with 300g for white rice being a common estimate. Understanding this conversion is key for anyone focusing on portion control, calorie tracking, or simply achieving perfect results in their cooking. For the most precise nutritional information, always weigh your rice after it has been cooked.

What do food labels mean by 'serving size'?

Food labels for items like rice typically list nutritional values for the uncooked product. This standard allows for a consistent comparison across different products. However, as cooking adds water and changes the weight, it's essential to understand the conversion to avoid miscalculations when planning meals and tracking intake.

For additional nutritional facts on different rice types, the USDA FoodData Central database is an authoritative source. USDA FoodData Central has information on thousands of foods, including rice.

Frequently Asked Questions

No. 100g of uncooked rice has significantly more calories than 100g of cooked rice. The cooking process adds water, increasing the weight without adding calories, so the same calorie count is spread over a larger cooked portion.

The primary reason for the weight increase is that the rice grains absorb water during cooking. This added water contributes directly to the overall mass, causing the rice to swell and weigh more.

No, the ratio varies by rice type. White rice typically expands more than brown rice, which has its bran layer intact and absorbs water differently.

To get 100g of cooked rice, you would need approximately 33-50g of uncooked rice, depending on the variety. For white rice, the ratio is about 1:3, so 33g uncooked would yield roughly 100g cooked.

For consistent tracking and portion control, it is generally easier and more accurate to weigh your rice after it has been cooked. This accounts for any variation in water absorption and gives you a direct measurement of what you are consuming.

Rinsing rice removes excess surface starch but has a negligible effect on the final cooked weight. The main factor influencing weight gain is the water absorbed during the actual cooking process.

Yes, different rice types require slightly different water-to-rice ratios and cooking times. Always check the package instructions or common recipes for the specific variety you are using to ensure proper cooking.