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  1. #1
    Registered User Chicago1287's Avatar
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    How to measure chicken breast nutrition....raw or cooked?

    Before I cook a piece of chicken breast, it weighs about 8 oz which equals to about 50g of protein if that's how I'm supposed to weigh it. But with that same piece, after I throw it on the george foreman grill, it goes down to about 5 oz because of the loss of water. That's a big difference that could affect how many calories I believe I'm taking in.

    On the nutrition label, it says "serving size 4 oz" but it doesn't say raw or cooked. How should I be measuring it?
    Last edited by Chicago1287; 09-05-2008 at 02:04 PM.
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  2. #2
    Back for more liftjunkie06's Avatar
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    Originally Posted by Chicago1287 View Post
    Before I cook a piece of chicken breast, it weighs about 8 oz which equals to about 50g of protein. But with that same piece, after I throw it on the george foreman grill, it goes down to about 5 oz because of the loss of water. That's a big difference that could affect how many calories I believe I'm taking in.

    On the nutrition label, it says "serving size 4 oz" but it doesn't say raw or cooked. How should I be measuring it?
    I do cooked. Less salmonella that way. Just google protein cooked chicken and that should pull it up. I do this with most foods.
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  3. #3
    Registered User Chicago1287's Avatar
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    I'm finding a lot of different measurements. Anywhere from 23g of protein to 35g of protein in a 4 oz piece of cooked chicken.

    My label says 23g of protein in 112g of chicken. I just read somewhere that all food labels give numbers for the food being raw. Is this true?
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  4. #4
    Registered User Chicago1287's Avatar
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    up...im getting different information from everywhere. should i assume that the label on the package means cooked or uncooked? I could be eating 12g of protein for all I know when I'm thinking I'm eating 30g.
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  5. #5
    nevigsawkufelgnisaton in10city's Avatar
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    The labeling on the packaging is raw weight since preparation methods, cooking methods and times can drastically alter the final cooked weight.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  6. #6
    Registered User Brendon9686's Avatar
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    I always just go with the average which is usally 7 g of protein and about .7 grams of fat per oz of cooked boneless skinless chicken breast. I am not quite sure about other cuts
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  7. #7
    Registered User VolumeFreak's Avatar
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    what if it is frozen
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  8. #8
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    Wink

    As long as you are consistent with your measurements and the way you measure, it really doesn't matter.

    Being consistent and consistently inconsistent is the same thing...lol.

    I've done both, and it really doesn't make a difference. Calories are calories, so if you do it cooked, compute your calories cooked. If you do it raw, I really suggest using protection but still- compute your calories raw then, baby.
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  9. #9
    Registered User VolumeFreak's Avatar
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    sounds good thanks
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  10. #10
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    Originally Posted by godsmack4evr View Post
    sounds good thanks
    Cool, just remember not to worry about these little things.

    At least you're eating chicken, and not bon-bons...
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  11. #11
    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by godsmack4evr View Post
    what if it is frozen
    Knock the ice off and call it minutiae.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  12. #12
    Registered User Chicago1287's Avatar
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    Originally Posted by jackedrabbit View Post
    Calories are calories, so if you do it cooked, compute your calories cooked. If you do it raw, I really suggest using protection but still- compute your calories raw then, baby.
    This is really hard to explain. I'm not talking about eating it raw or cooked. I'm talking about how many grams of protein there is in the end after I cook it. My point is, let's say the package says 4oz has 24g of protein. If I measure out 4oz of raw chicken, then I cook it, it shrinks down to 2oz because of the water loss. So now, the chicken weighs 2oz instead of the 4oz that it was in the beginning.

    Am I supposed to go by the cooked weight (2oz), or the weight before I cooked it (4oz)? If I go by the cooked weight, I'm only getting 12g of protein because it shrunk down to 2oz (since the label says 4oz has 24g of protein). If I go by the raw weight, I'm getting 24g of protein because it's 4oz since it didn't shrink yet.

    My thing is, I try to reach a certain amount of protein in each meal, so I try to figure out how much there really is in all my food. So with chicken, if I'm going by the raw weight (4oz in this example) but the label in fact REALLY means that I should be going by the cooked weight, then I'm getting 12g less protein than what I thought I'm getting.

    I think I'll just eat a lot of chicken.
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  13. #13
    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by Chicago1287 View Post
    This is really hard to explain. I'm not talking about eating it raw or cooked. I'm talking about how many grams of protein there is in the end after I cook it. My point is, let's say the package says 4oz has 24g of protein. If I measure out 4oz of raw chicken, then I cook it, it shrinks down to 2oz because of the water loss. So now, the chicken weighs 2oz instead of the 4oz that it was in the beginning.

    Am I supposed to go by the cooked weight (2oz), or the weight before I cooked it (4oz)? If I go by the cooked weight, I'm only getting 12g of protein because it shrunk down to 2oz (since the label says 4oz has 24g of protein). If I go by the raw weight, I'm getting 24g of protein because it's 4oz since it didn't shrink yet.

    My thing is, I try to reach a certain amount of protein in each meal, so I try to figure out how much there really is in all my food. So with chicken, if I'm going by the raw weight (4oz in this example) but the label in fact REALLY means that I should be going by the cooked weight, then I'm getting 12g less protein than what I thought I'm getting.

    I think I'll just eat a lot of chicken.
    The labeling on the packaging is raw weight - read that again. Who cares what it weighs after cooking. If it starts with 24 grams of protein, it finishes with 24 grams of protein.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  14. #14
    Registered User Jules Verne's Avatar
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    Originally Posted by in10city View Post
    The labeling on the packaging is raw weight - read that again. Who cares what it weighs after cooking. If it starts with 24 grams of protein, it finishes with 24 grams of protein.
    Exactly. And, not since you know that it approximately halves in weight when you cook it (sounds like overcooking to me, but that's another matter), you know if you weigh it cooked it has 24g protein per 2oz.

    The only time you will have to rethink this is if you are cooking something fatty, then you do lose macros (fat, not protein) during cooking. In that case you can either use raw values and estimate fat lost, or find some values for cooked meat/fish that are likely closest to the way you cook it. Most of the weight lost will still be water though. So as long as you are consistent, as mentioned previously, you should be fine.
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  15. #15
    Registered User tabasco.sauce's Avatar
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    i think you should definitely relate the nutrition information with the raw ingredient..

    Ex. beef jerky (average round, top)

    1 oz. (28g)
    Calories 80
    Total fat 1g
    Protein 12g

    beef, raw (average round, top)
    1 oz. (28g)
    Calories 43
    Total fat 1g
    Protein 6g

    weight your chicken before cooking, raw, and disregard the weight you are left with after cooking because moisture content changes with length of cooking, or type of preparation.
    The snozzberries taste like snozzberries!
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