The Fundamental Difference: Water Content
At its core, the debate over weighing food raw versus cooked is about one key variable: water content. During cooking, foods either lose or absorb moisture, which changes their total weight but does not alter the underlying macronutrient or calorie content of the original, raw ingredients. For example, grilling a chicken breast causes it to lose a significant amount of water, making the cooked piece weigh less than its raw counterpart. Conversely, rice or pasta absorbs water when boiled, causing its weight to increase substantially.
Why Weighing Raw is the Gold Standard
For those who prioritize accuracy in their nutrition tracking, weighing food raw is the most reliable method. The nutritional information on most packaged foods, and the default entries in the MyFitnessPal database, are based on the uncooked weight.
Reasons to weigh raw:
- Consistency: A raw ingredient's weight is a stable baseline. No matter how long or by what method you cook it, the calorie and macronutrient content from that initial raw weight remains the same.
- Eliminates guesswork: Relying on cooked weights requires you to account for variable water loss or gain, which can differ based on cooking time and method. This introduces a significant margin for error.
- Matches database entries: Most food entries in MyFitnessPal correspond to the raw weight. By weighing raw, you are ensuring your log directly matches the database's information, preventing accidental under or overestimation.
- Simplifies batch cooking: For meal preppers, this is the most efficient method. Weigh all your ingredients raw, cook them together, and then divide the finished product into equal servings. Since you know the total raw weight, you can accurately portion out the meal without needing to re-weigh cooked food.
The Case for Weighing Cooked
While less accurate, there are scenarios where weighing cooked food is more convenient and still viable, as long as you account for the difference.
Reasons to weigh cooked:
- Convenience: When eating out or tracking leftovers where the raw weight is unknown, weighing the cooked portion is the only option.
- Consistency (of a different kind): If you always cook a specific food, like rice, in the exact same way, weighing the cooked result can offer a consistent, though less precise, measure. However, this is only reliable if your cooking method never changes.
- Estimating when necessary: For those who aren't concerned with micro-level accuracy, using a cooked entry from MyFitnessPal's database is a quick solution. Just be aware that the total calories can vary from entry to entry depending on the specific cooking method used.
The Raw vs. Cooked Conversion Table
To illustrate the potential discrepancy, here is a comparison for common foods. These are approximations, as cooking method and time can affect the final weight.
| Food Type | Raw Weight (approx. 100g) | Cooked Weight (approx.) | Weight Change | Conversion (Raw -> Cooked) |
|---|---|---|---|---|
| Chicken Breast | 100g | 75g | -25% (water loss) | Raw Weight x 0.75 |
| 99% Lean Ground Turkey | 100g | 75g | -25% (water loss) | Raw Weight x 0.75 |
| White Rice | 100g (dry) | 300g | +200% (water absorption) | Dry Weight x 3 |
| Pasta | 100g (dry) | 225g | +125% (water absorption) | Dry Weight x 2.25 |
| Potatoes | 100g (raw) | 75g | -25% (water loss) | Raw Weight x 0.75 |
Practical Strategies for MyFitnessPal
For optimal accuracy and consistency with MyFitnessPal, follow these steps:
- Use a Food Scale: Invest in a digital food scale that measures in grams and ounces. Measuring cups and spoons are inaccurate, leading to significant calorie miscalculations.
- Weigh Raw Whenever Possible: Before you cook, place the raw food on your scale, zero out the container, and weigh the ingredients. This is the most consistent and accurate method.
- Create Custom Recipes for Batch Cooking: For meals you prepare in bulk, create a custom recipe in MyFitnessPal. Log the raw weights of all ingredients. After cooking, weigh the entire cooked dish and set the serving size to the total cooked weight (e.g., 500 grams). This allows you to accurately log your portion each time you eat it.
- Know Your Database Entries: When you do use a cooked entry, be careful. MyFitnessPal has user-generated content, and entries like "chicken breast, grilled" can have different nutritional values. For better reliability, use entries with the green checkmark, which indicates verification by MyFitnessPal.
- Be Consistent Above All: Whether you choose to primarily log raw or cooked, the most important rule is consistency. Sticking with one method will ensure your data is reliable over the long term, making it easier to track trends and progress.
Conclusion: The Bottom Line for Accuracy
While some might find it tedious, measuring food raw is the superior method for accurate and consistent tracking on MyFitnessPal. The variable nature of cooked food's weight due to water loss or gain makes relying solely on cooked weights a risky endeavor for those serious about their calorie and macronutrient goals. The extra effort of weighing raw provides a reliable baseline that eliminates guesswork and aligns with most database entries. By using a food scale and leveraging MyFitnessPal's recipe creation tools, you can establish an efficient and highly accurate tracking system that drives consistent progress toward your health and fitness objectives. Consistency is more important than perfection, but raw measurement provides the most accurate foundation for that consistency.
An authoritative link on the topic can be found at MyFitnessPal's official blog.
