Raw vs Cooked Vegetables - Caloric Difference

Can someone help me understand this?

Cooked and raw vegetables have a caloric difference. A large raw bell pepper weighs 164g and has 60 calories whereas a large cooked bell pepper weights 157g and has 53 calories.

When I'm making a stir fry, which should I choose to add to my recipe. I've been choosing raw because I can measure out, in grams, the weight of my raw ingredients before adding to the stir fry. Afterwards, when it's cooked, I can't measure the individual ingredient.

But, if I'm actually eating the cooked vegetable and not the raw, is this messing up my caloric and nutrient breakdown at the end of the day? This is the case for all the vegetables I throw into my stir fry.

Also, on cronometer, the cooked vegetables all seem to be weigh less than their raw counterpart. I cook my vegetables in water, so I am not sure this is an accurate depiction either, I think my vegetables may weigh more after they've been cooked and/or steamed. Thus, I don't know if using the large raw bell pepper to large cooked bell pepper gram ratio, in this case 164 to 157, to convert my measurement of raw bell pepper into cooked bell pepper, is a precise way of doing things either.

In sum,

  • Why the caloric difference? Am I inaccurately reporting by using the raw ingredient when I'm actually consuming cooked?
  • If I am doing it inaccurately, how do you propose I start recording more accurately?
  • Or, is the difference so small it is negligible and I shouldn't worry? Though, at the end of the day, I'd like to have the most accurate representation of my caloric/nutrient intake.


  • It doesn't matter. The difference is so little it won't impact your defitic. Also did you know that some people do not even count veggies? The fiber they have makes our bodies burn more calories to digest them that the ones they have. Don't worry.

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