Dense protein is under-estimated. 50–200% error by eye (Almiron-Roig et al., Appetite 2013). Per 100 g chicken: 125 kcal, 18.4 g protein, 5.9 g fat. A drumstick looks small but edible meat is 60–70% of the gross weight.
How should I track Chicken, drumstick, meat and skin, raw?
Chicken, drumstick, meat and skin, raw is a good source of protein. The simplest way to track Chicken, drumstick, 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.
