Chicken breast is near-pure protein — 32.1 g protein, 3.2 g fat per 100 g. Protein synthesis plateaus at 1.6 g/kg/day (Morton et al., Br J Sports Med 2018). A single 170 g breast covers roughly half the daily target at 80 kg bodyweight.
How should I track Chicken breast (braised, skinless)?
Chicken breast (braised, skinless) is high in protein. The simplest way to track Chicken breast (braised, 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.
