Meat loses 15–30% of its weight during cooking. Moisture first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 131 kcal, 21 g protein, 4.5 g fat. A 300 g raw steak becomes ~210–240 g on the plate. Log at the stage you weigh.
How should I track Beef Steak, sirloin, raw?
Beef Steak, sirloin, raw is high in zinc. The simplest way to track Beef Steak, sirloin, 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.
