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