How much rice, pasta and potatoes per person: a portion guide
Do you always cook a little too much rice or pasta? You are not alone. Dry staples swell to several times their size in the pan, so guessing by eye often goes wrong. The result is either a hungry table or a bowl of leftovers that ends up forgotten at the back of the fridge.
In this guide we explain how much rice, pasta and potatoes to allow per person, how the raw weight changes during cooking and how to adjust portions for different eaters and meals. The numbers are guidelines and an easy place to start.
Why portions are measured uncooked
Rice, pasta and other grains absorb water as they cook. The energy content stays the same, but the weight rises sharply. That is why almost every recipe and pack label gives quantities dry or raw. If you weigh before cooking, you get the same size portion every time, regardless of how much water the grain takes up.
Depending on the variety, rice gains two to three times its weight when boiled, about 2.5 times on average. Pasta roughly doubles. Couscous triples, while bulgur and quinoa swell to about 3.5 times their dry weight. Potatoes do not grow at all, but peeling removes about a fifth of their weight.
How much rice per person?
When rice is a side for a sauce, curry or fish, about 50 to 60 grams of uncooked rice is enough for an adult. When rice is the main part of the meal, as in a stir fry, paella or risotto, allow about 80 to 100 grams. So a side for four people needs about 200 to 240 grams of rice, and a main about 320 to 400 grams.
No scales? A measuring jug helps: 100 ml of uncooked rice weighs about 85 grams. You will find more conversions in our guide to kitchen measurements. For inspiration, browse our rice recipes.
How much pasta per person?
European pasta makers have agreed on a common portion of 80 to 100 grams of dried pasta, which is about 180 to 220 grams once cooked. For a lighter lunch or with a rich sauce, the lower amount is plenty. Fresh pasta needs a higher weight because it already contains water.
Shape matters when measuring by volume: 100 ml of macaroni weighs about 55 grams, while spaghetti is easiest to weigh. For weeknight ideas, see our pasta recipes.
Portion sizes at a glance
Rice as a side: about 50 to 60 grams of uncooked rice per person.
Rice as the main part of the dish, such as a stir fry or risotto: about 80 to 100 grams uncooked.
Dried pasta: about 80 to 100 grams per person, roughly double that once cooked.
Potatoes as a side: about 200 grams raw per person, or about 250 grams for mash.
Expansion factors: rice about 2.5, pasta about 2, couscous about 3, bulgur and quinoa about 3.5 times their dry weight.
Always measure dry. 100 ml of uncooked rice weighs about 85 grams and 100 ml of macaroni about 55 grams.
On a balanced plate, rice, pasta or potatoes fill about a quarter of the plate.
How many potatoes per person?
For boiled, roasted or new potatoes, about 200 grams of raw potato per person is a good starting point. That is one to two medium potatoes. For mash, allow a little more, about 250 grams, because mash is often the star side of the meal. If you peel your potatoes, remember that peeling removes about a fifth of the weight.
What about couscous, bulgur and quinoa?
The same principle works for other grain sides. Because couscous, bulgur and quinoa swell more than rice, you need slightly less of the dry product for the same cooked amount. For example, 60 grams of couscous makes about 180 grams of finished side and 60 grams of quinoa about 210 grams. As a side, about 50 to 60 grams dry weight per person is a good starting point, and a little less as a salad base.
Adjusting portions for different eaters
The amounts above are for an average adult. A growing teenager or a very active adult can easily eat the upper amount, while small children eat clearly less. With children, start with a smaller portion and offer more if they want it. The rest of the meal matters too: with bread, a big salad or a filling sauce on the table, the lower amount is enough.
A handy rule of thumb is the plate model: half the plate vegetables, a quarter potatoes, rice or pasta and a quarter protein. When the starchy side fills only a quarter of the plate, the portion naturally lands at the right size. Read more about the plate model in practice.
What to do with leftover rice and pasta
Even with careful measuring, there are sometimes leftovers. Cool cooked rice and pasta quickly, move them to a lidded container and put them in the fridge. Cooked rice can carry bacterial spores that multiply at room temperature, so do not leave it on the counter for hours. For more storage advice, read how long food keeps in the fridge.
Leftovers easily become a new meal: rice turns into fried rice or stuffed peppers, pasta into pasta salad or a pasta bake. That cuts food waste and tomorrow's lunch is ready.
Once you know your portion sizes, shopping gets easier, you save money and the fridge stays tidy. Weigh a few times and you will soon judge the right amount without scales.
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