Beef scores DIAAS 97–99% boiled. Near-perfect protein (Hodgkinson et al., J Nutr 2018). Per 100 g: 198 kcal, 19.4 g protein, 12.9 g fat. The quality rating drops to ~80% when grilled at high heat.
How should I track Beef, chuck roast, raw?
Beef, chuck roast, raw is high in zinc. The simplest way to track Beef, chuck roast, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
