One of the most common questions in nutrition tracking is whether to measure food before or after cooking.
This is especially important for foods like chicken breast, where cooking methods can significantly alter the weight.
Here’s a guide to clear up some common confusions and help you decide the best approach for accurate tracking.
1. Why Measuring Cooked Chicken Can Be More Accurate (Sometimes)
If you're cooking only the chicken without adding other ingredients (like when grilling or baking), measuring the cooked weight can often be more accurate. Cooking removes water content, which concentrates the nutrients and calories.
Note: In certain regions, chicken may be injected with water or sodium to increase weight. This can affect the raw weight, so if you're unsure, weighing the chicken post-cooking could be a more reliable option.
2. The Challenges of Measuring in Recipes
When making multi-ingredient dishes, like curry, it's challenging to isolate the cooked weight of just the chicken. In these cases, it's more practical to measure the chicken in its raw form before cooking. Remember, some water weight will be lost during cooking, which impacts the final weight of the cooked portion.
3. Why Weighing Raw Chicken Is Often Reliable
Weighing chicken raw is generally accurate for nutrition tracking, as nutrient databases, like the USDA’s, typically base their values on raw weights. However, due to the water lost during cooking, 100g of raw chicken will differ in calories from 100g of cooked chicken.
Percentage Differences Between Raw and Cooked Chicken
| Nutrient | Raw (100g) | Cooked (100g) | Percentage Increase |
|---|---|---|---|
| Calories | 165 kcal | 187 kcal | +13.33% |
| Protein | 31g | 35g | +12.9% |
| Fat | 3.6g | 4.0g | +11.11% |
The differences in calories, protein, and fat per 100g are due to water loss, which concentrates these nutrients in cooked chicken.
Key Takeaway
If you’re making a simple, single-ingredient meal with chicken, measuring it after cooking is a good option. For multi-ingredient dishes, like curry, measuring the raw weight makes tracking easier and more consistent.
Want to start tracking your meals more accurately? Download the NoirNourish app to log your meals and stay on track with your nutrition goals!
Frequently Asked Questions (FAQs)
- Is it okay to weigh food after cooking?
Yes, weighing food after cooking is often fine, especially when you're not adding other ingredients. Keep in mind that cooking reduces water content, which can concentrate the calories and nutrients. - How much weight does chicken lose after cooking?
On average, chicken can lose about 25% of its weight after cooking due to water evaporation. This varies based on cooking method and duration. - Should I weigh raw or cooked chicken for recipes?
For recipes with multiple ingredients, like curry, weighing chicken raw is more practical. If you’re just cooking the chicken alone, measuring after cooking can provide accurate results.