macros made easy – tracking rice

One of the biggest errors I see with tracking macros is misunderstanding the measurement differences between cooked and uncooked foods (like rice).

A box of dry rice 🍚 or oats will provide the nutrition information for the ingredient dry.

And if you type in “white rice” into My Macros+ or MyFitnessPal, you’ll get a gazillion options.

So how do you measure rice for macros? 

Whether it be white, brown, or wild – rice gains volume and weight after cooking.

To keep it simple sister, use this rule of thumb:

1 cup of dry rice (185g) will give you about 3 cups of cooked rice (555g) for the same macronutrient content.

Do you measure rice cooked or uncooked for calories? 

You can do either.

Remember, 1 cup of raw (185g) rice actually makes about 3 cups (555g) of cooked rice.

How do you measure rice nutrition? 

1 cup of raw rice actually makes about 3 cups of cooked rice.

I always use cooked rice in my My Macros Plus because it’s easier to measure how much I’ve taken.

How many cups is 100g cooked rice?

Here’s a quick rice weight volume chart:
Cup Gram Ounce
1/4 cup = 50g = 1.76 oz
1/3 cup = 66.7g = 2.35 oz
1/2 cup = 100g = 3.53 oz

Remember, a standard portion of rice is 1/2 cup cooked rice or the visual of a cupcake 🧁 wrapper.

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