Rice to water ratio: how much water and how long, plus quinoa and lentils
For 2 people as a side, use 140 g of basmati rice. Boil it in plenty of water, 840 ml, for 10 to 12 minutes, then drain. The German Federal Institute for Risk Assessment (BfR) advises plenty of water because less arsenic stays in the rice: in a study it cites, rinsed rice cooked 1:6 had up to 75% less. With the absorption method, twice the weight in water is enough: 200 ml for 100 g. 100 g of dry rice makes about 300 g cooked.
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For 2 people as a side, use 140 g of basmati rice. Boil it in plenty of water, 840 ml, for 10 to 12 minutes, then drain. The German Federal Institute for Risk Assessment (BfR) advises plenty of water because less arsenic stays in the rice: in a study it cites, rinsed rice cooked 1:6 had up to 75% less. With the absorption method, twice the weight in water is enough: 200 ml for 100 g. 100 g of dry rice makes about 300 g cooked.
Water
840 ml · in plenty of water, drained
140 g dry basmati rice for 2 people as a side.
Cooking time: 10–12 min
Cooked: about 420 g
Calories: 491 kcal
Cooked, per 100 g: 117 kcal
Per person: 70 g dry, 246 kcal
Rinse the basmati rice in a sieve under cold running water first (Oryza).
Bring 840 ml of water to the boil with a pinch of salt, add the rice and simmer gently with a lid on over a low heat for 10 to 12 minutes (Oryza). Then drain.
Plenty of water and draining lowers arsenic (BfR): in a study it cites, rinsed rice cooked 1:6 had up to 75% less.
Cool leftovers quickly, ideally within an hour, keep them in the fridge, eat within 24 hours and only reheat once, until steaming hot (Food Standards Agency).
What are you cooking?
The calculator asks for:
Type
Amount by (People, Grams dry)
People
As a (Side, Main)
Dry weight (g)
Method (Plenty of water, Absorption)
The calculation runs in your browser. Your details are not saved and not sent anywhere.
Water and cooking time for each type
For 100 g dry, with both methods where there is a source. “Drain”: boil in plenty of water, then pour it away.
Water and cooking time for 100 g dry
Type
Plenty of water
Absorption
Cooking time
Basmati rice
600 ml, drain
200 ml
10–12 min / 10–15 min + 3 min standing
Jasmine rice
600 ml, drain
200 ml
12–14 min / 15 min
Long grain rice
600 ml, drain
–
14–16 min
Parboiled rice
–
200 ml
17–20 min
Brown rice
600 ml, drain
200 ml
25–30 min / 35–40 min
Brown & wild rice
600 ml, drain
–
25–30 min
Quinoa
–
200 ml
15–25 min
Bulgur wheat
–
200 ml
8–12 min
Couscous
–
200 ml
bring to the boil + 5–10 min standing
Millet
–
200 ml
10 min + 10 min standing
Buckwheat
–
200 ml
15 min
Red lentils
–
200 ml
10–15 min
Brown lentils
–
200 ml
20–30 min, soaking optional
Beluga lentils
–
200 ml
20–30 min
Chickpeas (dried)
plenty, drain
–
60–90 min, soak 8–12 hours first
Times: Oryza (rice in plenty of water), Tilda and Alnatura (absorption), Davert, Alnatura and BZfE (grains, lentils, chickpeas). Two times: plenty of water / absorption.
Cooked weight and calories
Per 100 g, from the German Nutrient Database (BLS) 4.0. Cooked without fat or salt.
Calories dry and cooked, cooked weight
Type
dry
cooked
100 g dry makes
Basmati rice
351 kcal
117 kcal
about 300 g
Jasmine rice
351 kcal
117 kcal
about 300 g
Long grain rice
351 kcal
117 kcal
about 300 g
Parboiled rice
333 kcal
110 kcal
about 300 g
Brown rice
360 kcal
128 kcal
about 280 g
Brown & wild rice
360 kcal
133 kcal
about 270 g
Quinoa
361 kcal
104 kcal
about 350 g
Bulgur wheat
353 kcal
152 kcal
about 230 g
Couscous
350 kcal
156 kcal
about 220 g
Millet
352 kcal
139 kcal
about 250 g
Buckwheat
339 kcal
115 kcal
about 290 g
Red lentils
334 kcal
113 kcal
about 300 g
Brown lentils
323 kcal
119 kcal
about 270 g
Beluga lentils
323 kcal
119 kcal
about 270 g
Chickpeas (dried)
317 kcal
151 kcal
about 210 g
Basmati, jasmine and long grain rice share one entry in the BLS (polished rice), and so do beluga and brown lentils (mature lentils). The values are for boiled in water; with the absorption method the weight depends on how much water evaporates.
Rice in plenty of water: the German brand Oryza uses 1 litre of water for 250 g of rice (1:4). The German Federal Institute for Risk Assessment (BfR) advises plenty of water and draining, and cites a study in which rinsed rice cooked 1:6 had up to 75% less arsenic. So the calculator uses 1:6, with Oryza’s times for each type.
Absorption method by weight: Tilda uses 240 ml of water for 120 g of basmati, Alnatura 250 ml for 125 g, so 1:2. For white long grain and wild rice no brand gives an absorption ratio, so the calculator only boils those in plenty of water.
Quinoa, bulgur, couscous, millet, buckwheat and lentils: most packs say “twice the amount of water” without a unit; Davert uses 2½ times for quinoa, Alnatura 1½ cups of water to 1 cup of couscous. The calculator uses twice the weight, as for rice. Times from Davert, Alnatura and the German Federal Centre for Nutrition (BZfE).
Chickpeas are soaked and then cooked in fresh water (BZfE). No amount is given for the cooking water, and they simmer for 60 to 90 minutes, so the calculator gives no millilitres: plenty of water, well covered, topped up if needed.
Per person it takes the middle of the German portion planner of the Baden-Württemberg food ministry: rice 60–80 g as a side and 80–100 g as a main, dried pulses 70 g. Quinoa and other grains use the rice amounts. The British Nutrition Foundation gives 65 g of dried rice (75 g of dried pasta) per portion.
Calories come from the dry weight with the German Nutrient Database (BLS) 4.0, as in the SmarTasty app. The BLS also tells you the cooked weight in plenty of water: rice has 351 kcal per 100 g dry and 117 kcal cooked, so it gets about 3 times heavier. With the absorption method it weighs at most the dry rice plus the water, depending on how much steam escapes, so the calculator shows no calories per 100 g cooked there.
Example: Basmati rice for 2 people as a side, in plenty of water:
70 g dry per person, so 140 g (middle of 60–80 g)
Water 1:6: 140 g × 6 = 840 ml
Simmer 10 to 12 minutes, drain: about 420 g cooked with 491 kcal
Good to know
Weigh rice, quinoa and lentils dry when you log them: that’s the most accurate. Cooked weight varies with the water and the time.
Cooking times are a guide. Taste a few grains before you drain: they should be soft but not falling apart.
The BfR suggests soaking dried pulses, lentils included, for at least 5 hours; the BZfE says hulled lentils, like red lentils, don’t need soaking. Cooked until soft, all are safe.
Children under five shouldn’t have rice drinks instead of milk, because of arsenic (Food Standards Agency).
Frequently asked questions
What is the rice to water ratio?
By weight, 1:2 for the absorption method: 200 ml of water for 100 g of rice, and the rice soaks it all up (Tilda, Alnatura). To boil and drain, use 1:6, 600 ml for 100 g: the BfR advises plenty of water because it lowers arsenic.
How long do you boil rice?
In plenty of water: basmati 10 to 12 minutes, jasmine 12 to 14 minutes, long grain 14 to 16 minutes, brown rice 25 to 30 minutes, simmering gently with a lid on (Oryza). Basmati by absorption 10 to 15 minutes (Alnatura; Tilda says 10 to 12), then 3 minutes standing (Tilda).
How much rice per person?
60–80 g dry as a side, 80–100 g as a main (Baden-Württemberg portion planner). The British Nutrition Foundation gives 65 g of dried rice per portion.
How much does 100 g of rice weigh cooked?
About 300 g boiled in plenty of water, brown rice about 280 g (BLS). With the absorption method, at most the rice plus the water: up to 300 g.
How many calories are in cooked rice?
117 kcal per 100 g cooked, 351 kcal dry. Brown rice cooked 128 kcal (BLS 4.0). Logging the dry weight is the most accurate.
Should you rinse rice before cooking?
Yes: Oryza rinses rice in a sieve under running water, Tilda until the water runs clear. Rinsing and cooking in plenty of water also lowers arsenic (BfR).
What is the quinoa to water ratio?
Twice the weight in water: 200 ml for 100 g. Rinse it in hot water first (Alnatura), then simmer covered for 15 to 25 minutes (Davert, Alnatura). Quinoa has 361 kcal dry and 104 kcal cooked per 100 g.
How do you cook bulgur wheat and couscous?
Simmer bulgur in twice its weight of boiling water for 8 to 12 minutes (Davert). Couscous isn’t cooked: bring twice the amount of water to the boil, stir it in, take it off the heat and leave it covered for 5 to 10 minutes (Davert, Alnatura).
Is it safe to reheat rice?
Yes, if you cool it quickly, ideally within an hour, keep it in the fridge, eat it within 24 hours and only reheat it once, until steaming hot all the way through (Food Standards Agency).
Do you need to soak lentils?
Not according to the BZfE and Davert: red lentils are hulled and done in 10 to 15 minutes in twice their weight of water, brown and beluga lentils in 20 to 30 minutes without soaking. The BfR, however, advises soaking dried pulses, lentils included, for at least 5 hours. Cooked until soft, they are safe either way.
How long do dried chickpeas take to cook?
Soak them for 8 to 12 hours, pour the water away and cook them in fresh water for 60 to 90 minutes (BZfE). Never eat them raw (BfR).
