Portions and label reading
Raw and cooked weights: calculation guide
Learn how water absorption changes per-100 g calculations using raw/dry and cooked oat bran and buckwheat records.
How to use this guide
The same food with different water amounts
Raw/dry and cooked oat bran and roasted buckwheat appear side by side. The table shows fiber and energy density, not a fixed dry-to-cooked conversion ratio.
Calculating dry ingredients
Use dry records if weighing recipe ingredients dry. Calculate oil and other ingredients separately. Water can increase weight; the pot’s energy does not increase proportionally just because weight increases.
Weighing after preparation
Use a suitable cooked record when weighing cooked food. If total cooked weight of your recipe is known, divide the served share from that total rather than inventing a water-absorption factor.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Fiber (g) | Energy (kcal) | Source |
|---|---|---|---|
| Raw oat bran | 15.4 g | 246 kcal | USDA (12/2025) |
| Cooked oat bran | 2.6 g | 40 kcal | USDA (12/2025) |
| Dry roasted buckwheat | 10.3 g | 346 kcal | USDA (12/2025) |
| Cooked roasted buckwheat | 2.7 g | 92 kcal | USDA (12/2025) |
All values use a 100 g basis. Missing measurements are not zero. This is not a comprehensive ranking; preserve product, preparation and portion differences.
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Fiber
15.4 g
Energy
246 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
Raw/dry and cooked oat bran and roasted buckwheat appear side by side. The table shows fiber and energy density, not a fixed dry-to-cooked conversion ratio.
Use dry records if weighing recipe ingredients dry. Calculate oil and other ingredients separately. Water can increase weight; the pot’s energy does not increase proportionally just because weight increases.
Use a suitable cooked record when weighing cooked food. If total cooked weight of your recipe is known, divide the served share from that total rather than inventing a water-absorption factor.