Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton et al., Br J Sports Med 2018). Per 100 g chicken: 203 kcal, 18.3 g protein, 14 g fat. Chicken is the benchmark lean protein — most cuts sit under 5 g fat when skinless.
How should I track Chicken, wing, raw?
Chicken, wing, raw is a good source of protein. The simplest way to track Chicken, wing, 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.
