Cooking strips 15–30% of meat weight. Grilling loses the most (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 143 kcal, 21.1 g protein, 6 g fat. Pork chops shrink fast on high heat — weigh after resting.
How should I track Pork, loin, raw?
Pork, loin, raw is high in protein. The simplest way to track Pork, loin, 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.
