Cooking strips 15–25% of chicken weight. Grilling loses the most (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 165 kcal, 31 g protein, 3.6 g fat. A raw 200 g breast becomes ~155 g grilled. Pick one state and stay consistent.
How should I track Chicken breast (oven-roasted, skinless)?
Chicken breast (oven-roasted, skinless) is high in protein. The simplest way to track Chicken breast (oven-roasted, skinless) 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.
