How much is 100g uncooked chicken when cooked?

However, this might be inconvenient or impossible; maybe you didn’t cook it yourself or maybe you cooked a week’s worth of beef at once.

Later in this post, I will share a strategy for accurately weighing cooked meat.

For now, know that raw and cooked meat differ in weight because water and other juices in meat evaporate through the culinary process. Speaking of, check out me and my utilitarian kitchen skills as we weigh some protein.

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BEEF

      Raw

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    Cooked

Beef Stats

• Raw: 499g
• Cooked: 371g

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CHICKEN

      Raw

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   Cooked

Chicken Stats

• Raw: 553g
• Cooked: 368g

By the way, I TORCH my chicken.  Like, I cook it really thoroughly.  The thought of biting into fleshy pink undercooked chicken literally makes me ecoli vomit in my mouth.

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SALMON

               Raw

.

           Cooked

Salmon Stats

• Raw: 249g
• Cooked: 199g

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How To Weigh Cooked Meat

If you are in a situation where you must weigh your meat cooked, it’s okay. Breathe. I gotchu.

Now, if you cook your meat thoroughly, there will be less water (and weight) in the finished product.  For instance, take two identical pieces of raw meat and cook one rare and the other well-done.  The well-done piece will weigh less than the rare piece.

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Weighing Well-Done Meat

Examples: Hockey-puck hamburger or Vacanti-dry chicken breast

When weighing (cooked) well-done meat, multiply the weight by 1.5 and use the meat’s raw nutrition facts 

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Weighing Rare Meat

Examples: Seared ahi tuna or Pittsburgh rare steak.

When weighing (cooked) rare meat, multiply the weight by 1.1 and use the meat’s raw nutrition facts.

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Example

You heat up two chicken breasts that were left over from that weekend BBQ. They were cooked pretty thoroughly but not torched.  So you decide on a 1.4x multiplier.

We know that 4 ounces (113g) of chicken breast contains 24g protein, 0g carbs and 1g fat.

Weigh the two cooked chicken breasts: 6.8 ounces.  6.8 x 1.4 = 9.52 ounces

We have 2.38 (4 ounce) servings, or 57g protein, 0g carbs, 2g fat.

That’s it; weigh your meat raw.

If you can’t weigh your meat raw, go ahead and multiply the weight of your cooked meat by a 1.1 – 1.5 as described above to appropriately apply the meat’s nutrition facts.

This guide may be helpful when purchasing and prepping protein choices for your meals. You could portion and season or freeze individual pieces of meat/seafood to be cooked as needed in your main meals. 

Meat, fish and poultry shrink when cooked as they release moisture. We see this in the cooking juices released from meat and moisture being evaporated as steam. The raw weights listed in the tables below provide an approximate guide to how much the protein will weigh when cooked.

Phase 1

Protein Choice

Raw Weight

Yields a Cooked Weight

Red meat

(beef,lamb and pork)

125g or 4.4oz

100g or 3.5oz

Chicken

130g or 4.6oz

100g or 3.5oz

Fish

155g or 5.4oz

120g or 4.2oz

Prawns/Squid

155g or 5.4oz

120g or 4.2oz

Phase 2 & 3

Protein Choice

Raw Weight

Yields a Cooked Weight

Red meat

(beef,lamb and pork)

125g or 4.4oz

100g or 3.5oz

Chicken

155g or 5.4oz

120g or 4.2oz

Fish

155g or 5.4oz

120g or 4.2oz

Prawns/Squid

180g or 6.3oz

140g or 4.9oz

If you were looking at including chicken 5 times a week - then 130g raw chicken x 5 = 650g chicken breast to purchase.

A standard 500g lean mince pack will give you 4 serves at a raw weight of 125g.

You could ask for fish fillets that are about 155g so it's straight on the frypan - no further measuring when at home.

A note on tablespoons

In the Transform Meal Builder we have used a standard Australian Metric Tablespoon as a guide for measuring healthy fats like olive oil.

Australian Tablespoon = 20ml (0.68 fl oz)

USA, NZ and UK Tablespoon = 15ml (0.5 fl oz)

Author
Liz Borgo
Accredited Practising Dietitian and Nutritionist
@lizthedietitian

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