Raw to cooked weight calculator
Pick the cut and how you cook it, enter the weight, and get what it will weigh afterwards, in both directions, from USDA cooking yields for 633 cuts.
Yields come from the USDA Agricultural Research Service table of cooking yields for meat and poultry, and composition values from USDA FoodData Central. Nothing you enter is stored or sent anywhere. How we verify our data →
Raw to cooked FAQs
Should I weigh meat raw or cooked?
Raw, because that is how most nutrition data is written and because cooking loss varies with time and heat. If you can only weigh it cooked, use this page to convert back: 150 g of roasted chicken breast started as about 200 g raw.
How much does chicken breast shrink when cooked?
About 25 percent. 100 g of raw breast comes out at roughly 75 g roasted or grilled, and closer to 70 g if it is cooked hard. Thighs with skin lose a little less because the fat renders and some stays behind.
Why does cooked meat have more calories per 100 g?
The water left, the calories stayed. 100 g of raw chicken breast is about 120 calories; after cooking those same calories sit in 75 g, so 100 g of cooked breast reads about 165. The meat did not gain anything.
Does the cooking method really change the answer?
Yes, by 10 to 15 percent. Braising and stewing keep more water than grilling and roasting, and frying can add oil. That is why the calculator asks for the method instead of using one multiplier.
Is there one multiplier I can just use?
For a rough figure, 0.75 for lean meat and poultry and 0.8 for fish. For anything you log every day, use the exact cut and method above; the difference between 0.7 and 0.8 on a 200 g portion is 20 g of meat.
Does this work for fish?
Yes. Fish loses 20 to 25 percent when baked or grilled and slightly less when poached. Salmon, cod and tuna are in the list with their own yields.
