PeakIQ

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kcal

Fiberg

kcal

Protein

Carbs

Fat

Fiber

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⚖️

Raw → Cooked Conversion

Weigh ingredients dry/raw · use ratios to estimate cooked weight

▾

Grains & Starches

Food	Raw → Cooked	Ratio	Example
White Rice	×2.7	1g dry = 2.7g cooked	52g dry → ~140g cooked
Brown Rice	×2.5	1g dry = 2.5g cooked	50g dry → ~125g cooked
Oats	×2.0	1g dry = 2.0g cooked	70g dry → ~140g cooked
Cream of Rice	×3.5	1g dry = 3.5g cooked	65g dry → ~228g cooked
Pasta (white)	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked
Quinoa	×2.8	1g dry = 2.8g cooked	75g dry → ~210g cooked
White Potato	×0.9	1g raw = ~0.9g cooked	170g raw → ~153g cooked
Sweet Potato	×0.9	1g raw = ~0.9g cooked	175g raw → ~158g cooked

Legumes

Food	Dry → Cooked	Ratio	Example
Lentils	×2.5	1g dry = 2.5g cooked	80g dry → ~200g cooked
Chickpeas	×2.4	1g dry = 2.4g cooked	80g dry → ~192g cooked
Black Beans	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked
Kidney Beans	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked

Proteins (raw → cooked weight loss)

Food	Raw → Cooked	Ratio	Example
Chicken Breast	×0.75	1g raw = ~0.75g cooked	200g raw → ~150g cooked
Chicken Thigh	×0.78	1g raw = ~0.78g cooked	200g raw → ~156g cooked
Beef / Red Meat	×0.75	1g raw = ~0.75g cooked	190g raw → ~143g cooked
Turkey Breast	×0.77	1g raw = ~0.77g cooked	200g raw → ~154g cooked
Salmon	×0.80	1g raw = ~0.80g cooked	150g raw → ~120g cooked
Pangasius / Cod	×0.78	1g raw = ~0.78g cooked	250g raw → ~195g cooked
Shrimp	×0.80	1g raw = ~0.80g cooked	200g raw → ~160g cooked
Whole Eggs	×0.88	1g raw = ~0.88g cooked	120g raw → ~106g cooked

⚠ All macros and calories in this app are calculated from raw/dry weights. Ratios above are for visual reference only — to help clients understand what their weighed portion looks like on the plate.

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⚠ Meal Timing

There is a reason for everything. Meal timing matters. Go ahead — but remember: there is such a thing as too much freedom! 😄