Dense protein is under-estimated. 50–200% visual error (Almiron-Roig et al., Appetite 2013). Per 100 g chicken breast: 127 kcal, 21.4 g protein, 4.8 g fat. Breasts vary 120–250 g — weigh each one, do not guess.
How should I track Chicken, breast, meat and skin, raw?
Chicken, breast, meat and skin, raw is high in protein. The simplest way to track Chicken, breast, meat and skin, 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.
