Cooking strips 15–25% of chicken weight. Grilling is harshest (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 239 kcal, 27.3 g protein, 13.6 g fat. Skin adds 5–8 g fat per 100 g — remove before or after, but log accordingly.
How should I track Chicken, whole, roasted, meat and skin?
Chicken, whole, roasted, meat and skin is high in protein. The simplest way to track Chicken, whole, roasted, meat and skin 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.
