Uncooked rice approximately doubles or triples in volume when cooked but it may also depend on the type of rice used and the cooking method, but as a general rule:
100g of uncooked rice ≈ 250g of cooked rice
This means that the calorie content of 100g of uncooked rice is the same as 250g of cooked rice since nothing changed other than the water content. Nutrition, more or less stays the same.
Now this information is important for people who stay with family/friends/relatives, basically a place where food is cooked for more than one person and obviously, can’t measure the uncooked food for one person.
However, a tip here is to experiment with weighing both uncooked and cooked rice 2-3 times so that you can be sure about the cooked quantity since different varieties of rice may have slight variations in how much they expand during cooking.
This is relevant because consuming the required calories is important for your fitness goal and doing this makes the task a little easier.
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