Weigh Your Food Raw or Cooked? | Which Is Most Accurate
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- เผยแพร่เมื่อ 27 ก.ย. 2024
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Thanks man! After watching this video I understand this concept way better. For anyone confused, for ex: 4oz of chicken breast will have the same amount of protein and calories as it is cooked, it will only just weight less!
THANK YOU! This makes sense to me. I don't care about the total weight, I just wanted to know if the macros changed because of it. YOu answered that!
Dude! Lol I was still confused, until I read you comment. All the math he is doing got me lost lol
Fat2FitGabby Yes exactly.
@@XXBattyBXX i believe that it’s the fluids that go out of the chicken not the caloric nutrients
@@XXBattyBXX exactly thats why I believe that all labels on the back on the products (or mostly all) have the raw ingridient nutritional value. I mean why would they have the caloric nutrients for the cooked version if they sell the product raw.
I made an excel sheet to help break down my raw vs cooked. I definitely recommend this as it made it almost mindless for me. no crazy formulas, just basic arithmetic. this is especially helpful when cooking several dishes that call for different amounts of the same ingredient... So to break it down a bit, say I'm cooking 3 recipes. one calls for 50g of chicken and the other 2 call for 25g each. thats 100g of raw chicken i throw onto the grill. I weigh the total weight of the cooked chicken, let's use 80g cooked as an example. 80/100=0.8 so I multiply the raw weights by 0.8 and that tells me how much cooked chicken to throw into each dish... for this meal prep would've been 40g, 20g, 20g. it's definitely an extra step, but you could be cheating yourself from results by using the cooked feature on some apps. they don't take into account to what doneness you're cooking you proteins or how much water your rice/pasta is absorbing. hope this helps, it took me a little while before i figured this out
That's dope! I personally am not an excel wizard so that sounds daunting to me lol. But sounds like you are, and its working perfectly for you 🙌
dude can u please send this to me LOL
please send this !!
You can also just input the cooked version of each food in your cal counter app. I use my fitness pal for this.
So 4oz of chicken coming out to 120 calories is approximately equal to 3oz of chicken cooked coming to about 120 calories?
That’s correct!
@@FlexibleDietingLifestyle is there like a ratio to use bc what if you have 5oz cooked? what would be the raw measurements?
@@gabrielrios9369 yes so if you’re doing raw to cooked do raw weight x.75 if you’re doing cooked to raw weight do cooked weight divided by .75
@@Makeupaddict026 ❤️❤️❤️❤️
@@gabrielrios9369 dude... basic ratio math
Cool note for the sweet Potato - 1g Cooked = 2.2g raw, but also 1kg = 2.2lbs so you could use a pounds/kg calculator to work out what you need :)
Thank you. Have had issues with this for awhile. Since normally i cook for more than myself. Have had to track things cooked. Nice to have a another resource on how to do this.
Soo happy it helped 🙏 what are the most common foods you cook that you have to use this conversion for?
Soo happy it helped 🙏 what are the most common foods you cook that you have to use this conversion for?
@@FlexibleDietingLifestyle I plan on verifying the my fitness pal entries I've been using. Mostly chicken breast, ( sautéed in a skillet), sweet potatoes, hamburger for tacos, pork tenderloin.
In the end it doesn't matter if:
1. You're consistent in the foods you eat
2. You track the same way every time
Thanks I was really confused on it and it was getting a bit complicated for me so now I decided just to measure raw and when its cooked I just eat it
But if im trying to maintain a certain protein requirement,which measurement should I use?
well i suppose it does matter a little , if you trying to hit a certains specifif target. and you want to be accurate so your missing it. then this would be helpful and make a difference .... especially like things like rice. imagine if someone was weighing after. they would be tracking double the macros to what they actually consumed
@@mattduncan5500 if you're cooking the rice the exact same way every time it doesn't matter.
Regardless of your goals, you could adjust easily. If you're not losing weight, then eat less of the rice. If you're not gaining weight then eat more of it.
It's very simple. When you get neurotic about it that doesn't help progress in any way.
@@TypicallyUniqueOfficial i see your point . if your tracking the same . you would be applying the same maths . even if was different to someone elses maths/count etc
What if i just set my macros on Mfp 25% less overall and continue my life lol
Been experimenting with finding the factor to multiply by for a lot of my foods so that when I go back to school, it’s easier to know what I’m actually having. Thanks for all your info!!
Happy it helped dude man!
I usually mealprep for 4 days. So I weight everything raw and then quarter the portions of the end products with a scale.
Or when I make a cake or something I track the recipe for ALL and then track 1/x of the raw recipe, depending on how many servings I get out of it.
You've got it down my friend!
@@FlexibleDietingLifestyle Thanks man :P following you and John and some others for a long time now. Lost 260lbs in the last 3 years.
Dude that’s insane 🙌 you should be soo damn proud of yourself
I was wondering what I should type in google to get this answer and was gonna type 'should I weigh chicken breast raw or cooked to get correct protein requirement' but all I needed to do was type 'should I weigh chicken' and there were so many suggestions already.Guess im not the only one confused about this raw vs cooked issue xD
I'm really sure ,
but I believe when we want to eat example rice we weigh raw because when we boil they weight will up
But meat, chicken etc.. we must weigh after cooking because the weight will be down ... ?!!!!
Not sure I'm also a little confused
I gather it's better to do rice once its cooked. Great video!
Thanks Eileen!
I weigh most things cooked but usually just use listed cooked macros (that make sense) and stay consistent with it.
Well that depends on where you get the cooked chicken info from. But if it’s working for you, then keep with it 🙌
So, this helped to figure out the ratio of cooked to raw.. but which one should we be tracking? Especially for meats, since we eat them after they're cooked, we should track the cooked weight right?
Thanks for the video. I always count my food cooked I don't eat raw meat. I been doing Keto for 149 weeks and have taken off 145 pounds!
Omg ty!! I'm still watching the video and learning now that 4oz raw is around 3oz cooked. Every time I weighed cooked foods from the fridge, I didn't think of the difference.
Basically 16oz of lean raw meat is 12oz cooked. You should do a test on 3-4 different brands from different sources of say, a 90/10 ground beef. Weigh it before and after it has been cooked and see the difference. I’ve seen about a 1 oz difference before witch may suggest added liquids 🤷🏽♂️. Let me know what you think! 💪🏽
Yes basically! And honestly I just wanted to outline the process for anyone to do it with any food 👐
My question is if you weigh a steak raw it's going to weigh more then after you cook it. Why do you not count the weight after it's cooked?
So one downside of weighing chicken raw, is that chicken is often intentionally saturated with water, not necessarily its natural water weight.
I cooked some chicken yesterday and applied the raw nutrition facts to my tracker. I weighed that same chicken after applied the average cooked nutrition facts to compare them. There was a serious calorie difference, and the protein was around 24 grams less than the raw estimate.
I'm going to purchase a higher quality chicken breast pack and then see if there is as much of a discrepancy betweem raw and cooked estimates. With this cheaper stuff, no matter how i cook it, there is too much of a difference in weight for me to track confidentally.
This is so simple for meat, I love it! I've been using the 'multiplier' method for my meats too, but estimating a weight loss percentage based on how you cook your meats will save some time in the long run considering I cook the same things.
Thanks bro, for being telling in the beginning that raw weighing is better than cooked. I been struggling with this s question for quite few days.
Translating cooked to raw has always been an issue when I try to estimate macros for eating out and that leads to me undereating.
I once estimated a bagel with cream cheese as 980 calories.
Yeah and underestimating is now what you need to be doing my friend! Gotta get you to 155lb 💪🏻
@@FlexibleDietingLifestyle
I'm coming for those gains! #FDU
You didnt really explain what i wanted to hear. Is the calorie amount the same when cooked vs raw? Like 100g of chicken breast cooked vs raw, does it have the same amount of calories?
But what should we consider for measuring calories? Cooked o non cooked?
Actually I just came here, to tell you I need that shirt xD
ALL the timee thxxxx
With chicken, the majority of the weight being lost is through water is it not? Similar with steak etc? So putting in 25% less for calories and macros etc wouldn't be too accurate?
What about frozen chicken that says can be cooked from frozen
Best breakdown video of this topic I seen on TH-cam well done
I was debating with escali primo and oxo. Escali more accurate but oxo bigger easier to see the weights with pull out feature. I went with more accurate scale but if it gets super annoying ill buy the oxo
I usually weigh my meat cooked. I hate handling raw meat w my kids always running into the kitchen and them needing me to help them randomly. Silly, I know.
Not silly at all! #momlife 🙂
Very well explanation. Do you mind sharing the link where you got the scale please? Thank you!
dont understand!
if the calories are measured by the amounts of gram i EAT, then why should i care how much is the weight when raw? last time i checked i only eat cooked food!
PLEASE EXPLAIN
Bro that was by far a clean explanation. 💯👍🏼🔑
Holy shit dude!!! I love this video. I'm subscribing right now. keep up the good content.
How about chicken legs? Do you take out the weight of bones? We don't eat bones so I am confused.
150g of cooked gives u more calories and protein etc than raw so always cook a ton of chicken then weigh it after
The question for me still the same: Just as an example, if I want to eat 250Gr of chicken, should I take in consideration the weight of the row or the cooked chicken? The same for the rice, if I want to eat 250Gr of rice should I take in consideration the weight of the row or the cooked rice? that is my real confusion. thanks in advance for clarifying this.
Just weight the food the way you eat it. If you eat raw then weight the raw food and after you convert the grams into calories then those are the calories you will be eating. If you eat your food cooked then weight your food after is cooked and the resulting calories when you do the math will be the amount of calories you will be eating.
That's a much better way of explaining it.
@@supportstaff1829 I have an exception to that rule with rice and pasta(at least). I prefer to weight the rice and pasta before is cooked since when cooked the only difference would be water weight, and water has no calories. So I weight the rice and pasta when is raw so I can eat more of them when cooked.
But with ground beef I use 80/20 I lose a ton of fat when I cook it. Does that mean I'm losing fat for my macro?? I'm struggling to get enough fat already on my current cut
So on the package if it said 4 Oz of chicken is 120 cals is that 4 Oz raw or 4oz cooked ? Help me with that
Great video Zach ! always informative.
Thanks as always dude man!
Just subscribed mate, love your stuff, I have always weighed cooked never raw. I was under the impression that if im not eating it raw why weigh it raw
Im more intrested in the calorie and macronutrient values rather than weight difference.
But why cooked and raw breast have different calories and protien in apps?
I really appreciate this video, I’m reverse dieting and constantly felt like I’m not eating enough but now I feel like I may have overeaten. Will need to weigh my chicken breasts raw in order to ensure I’m meeting my macros
I boiled 8 lbs of chicken last night now it just weighs over 4 idk what to do
Thanks for this. I have learned a lot from your videos and it is appreciated.
Soo happy you have Jenny! Appreciate you 🙏
So do calories and protien stay the same as raw when they are cooked?
The Macros stayed the same raw or cooked
FYI your whole raw is more accurate than cooked is wrong. example here, if raw chicken breast is 23g protein for 100g portion, but a cooked chicken breast is 30g protein for 100g portion, that is an estimated 25% difference. your total protein intake comes to the same.
His is a video I can comeback to
When you have calorie and macro targets how do you know how much you have consumed? Do you work it out by the raw weight or the cooked weight?
Very helpful tip for the protein part of the video. Mahalo 🤙
Thanks my friend!
Okay what about stews?????? Or oven baked casseroles with different ingredients ???? How do you measure that?
so heres the question should u follow the raw or cooked instead
I'm so confused on how to calculate the rice
Why is the raw weight better than the cooked weight for tracking?
It's just the most accurate. Wouldn't say it's the best. It's just cooking methods will make the cooked weight vary
Okay!! Let's see if I get this, I weigh raw chicken (4 oz). I log that weight in my fitness tracker but when my chicken is cooked I will weight and eat 3oz because cooked chicken gets about extra 5grams of protein cook...yes???? So technically i balance it on my own yes??
In my fitness pal do i put the raw weight or the cooked weight?
What about eggs 🥚?
U said everything right except for “weighing *everything* raw is accurate” is kinda sorta accurate, kinda sorta. When weighing raw beans/rice/pasta/broccoli/ect yes it’s better because it doesn’t have any water weight. On the contrary when you weigh meats/fish/chicken raw it’s been frozen hence it has absorbed all of that water making it heavier. Or am I missing something? I would appreciate any variables I might have glanced over.
here's a concernor though here was ..... if you lets say gain 50% of weight cooking rice, you dont gain 50% of macros .... they stay the same. but there is just more weight/water now.
So this is flipped and you lose 50% cooking is that the same ....or diff.
do you really lose 50% of your macros , or would they still be there, but now at a lower weight ....
@@mattduncan5500 thank you I got it now. I was confused because I thought some people weighed it frozen rather than raw lol
I'm still kinda confused...when actually entering into MFP😬.
Would you create an entry for everytime you batch cook. And create a serving size. I hope that makes sense.
crystal Lawrance well the macros for chicken breast will always be the same. 3oz of cooked breast is always 120 calories. So no, you could just use the same entry for each time you cook, just make sure you weigh out the right amount when you eat it and you’ll be fine. At least that’s what I do...
Can the math you did for the potatoes be applied to meats and carbs like rice and quinoa ?
Can someone tell me how much weight changes when I boil makaroni, and for example when I use 100g of raw makaroni how many should I get when its done cooking?
Thank you for your video... I have been extremely confused about this... How to weigh and calculate the macros when the meat has a big bone in it?
Can I just go by the cooked weight?
Please do it again with the different cuts of chicken :D
Very useful video, thank you dude!!
Thanks for the video and the info Zack. 2 questions......first, any tips on weighing boned in chicken thighs and drumsticks? Second, where did you get that shirt? I searched Amazon and couldn't find it. I'm a elementary PE teacher and that shirt would be great! Thanks Man
I'd say just do the same process as I did in the video! Weigh before and after and compare! Second, my shirt is from @superfreshclothes on IG! Check them out!
@@FlexibleDietingLifestyle Thank you very much......if fiber is not digestable, would it make sense to subtract 4 calories per serving per gram of fiber in each food?
Wow this was so helpful. Thank you!!
Yes but everything you show it’s foods with water raw and the after cooked the water is most of it gone!!
Exactly!
I NEED HELP DO I WEIGHT CHICKEN IN OUNCES OR GRAMS?????
So um,, is weighing cooked chicken or raw chicken breast better?
Can I just do everything cooked, I don't want do it, raw then, cooked. Is weighed cooked every time okay?
Frozen
That's a really cool scale...what type is it, and can you get it online?
So if I'm getting this right:
If I have 4oz of raw chicken (and that's how much I want), cook it and get 3 oz do I need to add an extra ounce to make up for the ounce lost or is it still 4 oz?
Yes
still 4 oz
so I struggle with weighing out my breakfast. I usually eat 280g worth of egg whites. So I have been weighing it out raw 280g. However once I cook it, it translates to 400g :( so its like, how much am I eating??
LOL
Love your scale! What model is it?
I appreciate the math bro. It made perfect sense to me. Keep it up.
Great information! And subscribed!But i am still confused. Hope you reply. For instance, if measure 250gm of raw chicken, then do i need to record it as 250gm raw chicken in myfitnesspal or do i have record it after deducting 25%? If im eating 250gms then i am obviously consuming macros of the raw weight right? Or do i need to record it cooked again?
what was the seasoning for the chicken breast that stuff looks good
🤦🏾♀️😂lord why can't we just eat?so overwhelming
He is making this way more complicated than it needs to be
This was great, thanks, I've been looking for "bodybuilding programs women" for a while now, and I think this has helped. Have you ever come across - Davidbiy Bodybuilder Tipster - (Have a quick look on google cant remember the place now ) ? Ive heard some incredible things about it and my buddy got great results with it.
@@shanehubbardfit no, not at all. He’s making it simple because tracking calories is important in many cases
@@D_Huckins right, so making it complicated takes away from how important it is. If it was important to him, he would simplify it more than this
I enjoyed watching your video but here's my question to you. I know you say weighing it raw is more accurate, but are you accounting for the water or liquid that's inside of the protein itself? For example you buy a chicken breast, most of the time it has some form of liquid within the breast and as you cook it down it does reduce in size. So in the end you're getting less out of the meat after it's cooked if you weigh it raw vs after it's cooked and you weigh it cooked.
Hmmm chicken breast is chicken breast. So chicken breast has water in it. So as you cook it, it loses weight. So you don’t take into account the water because most chicken breast’s have the same amount of water volume per oz. Hope that makes sense.
Flexible Dieting Lifestyle yeah it does, but again, you weighed it before and after it was cooked. Although you could do the difference between weight to even it out, you'd still be eating more cooked than you would raw. Guess it depends on every person. It's like measuring a carb raw vs cooked. Rice, you'd measure before cooking because you're measuring the amount prior to adding water or cooking it. So either way I guess it's based off a preference.
i feel the easiest answer is weigh it raw.
then you have no maths. if i udnerstand correctly your macros dont change, only the weight does. ppl dont care about how much weight they consume, only the marcos they are taking on to reach certain targets.
so if thats correct. that's the easiest solution/answer would surely be . weigh it raw, pre cooked and you dont have to do any calculations . Colories/protien will stay bascially same . thats all that matter to you/me im sure ?
Hey Morgan! 👋 is the TH-camr “Matt Duncan” that commented on your post above me right? 👀
Thanks for the info man
What about sweet potatoes? do I weigh it before I put it in the microwave and use that to track? Because most of the times, I did not get to eat all the stuff in the sweet potato. So should i weigh what I actually eat from the sweet potato?
Do the nutrition factors stay the same for cook vs raw ? And just the grams/oz only change ?
thank you
I’ve been counting calories, not macros and I’ve weighing all of my food raw and just go based on that. So if I’m eating chicken I’ll weigh it at 300 grams raw, put it into my app and cook it. It always didn’t seem right doing it cooked knowing the weight would change.
Hey Vic, I have a question. Let’s say I need 43 grams of protein and I know this single chicken breast that weighs 174g I have in the freezer will take care of that. Now, I take it out, throw it on a skillet, wait till’ it’s cooked then weigh it …. It tells me that it weighs 84 grams now ….. here’s the question now! Is that cooked chicken breast that now weighs less still has the same macros of 43 grams of protein as the 174g chicken breast frozen? 👀👀👀👀👀👀 HELP! 😂
@@kerrykeaton4475 protein is lost during the cooking process but it shouldn’t be by too much unless you’re over cooking your chicken
I weigh it cooked 😬 What about quinoa? How would that work? Should I weigh how much I plan to eat raw and then boil it and serve myself half that amount? I'm confused lol
Really helpful!
this makes sense, but my brain hurts now. I have always been weighing cooked. I will just keep the "close enough" tip in mind lol.
Protien stays the same, raw or cooked
I'm stuck on this also please someone tell me what to do? I weighed my chicken cooked today which came to 150g and I read that 100g off cooked chicken was 165 calories 31g protien?
I log in my chicken breast as raw but I weigh it as cooked would calories change or anything?
The real question is this, how many calories per ounce is the meat in reality. Because when you look up Chicken, it says Raw is about 34cal, while cooked is 46. I weighed a raw breast at 15.4 OZ which came out to 523. When cooked it came out to 10 OZ but came out to 465 cal. I had the same problem with shrimp and scallops. Raw they were 24 and 20 cal per Oz, respectively. While cooked they were 28 and 40. When weighed raw, according to the info out there, they came out to more calories than when they were cooked. So while we understand how much weight is lost when cooked, the info out there shows some inaccuracies....help!
Hey man I kinda get where your coming from so what’s the right information so we go base off it being raw or cooked? Cause I been putting everything after being cooked but I just don’t get it yet or understand it completely 😅
I make a lot of chicken at once and have pulled chicken vs the breast so I weigh it after it’s cooked. Idk if that’s right or not 🤷🏻♂️
That's fine. I'd say weighing it out raw first and then weighing it cooked would be the best way to see how much weight is lost via cooking.
If I weigh it raw and for example it 224 grams and the package says that's 23 g of protein. And then I weigh it again cooked and it's now 180 g does that mean if I add additional protein to the 180 to make it 224 g I will get the calories and protein on the package?
I have this with oatmeal. When cooked it expands and becomes dense so obviously weighs more than uncooked but is it the same calories though?
QUESTION: Is the nutritional profile still the same cooked vs raw? For example, If theres 36 grams of protein in the raw chicken breast is there still 36 grams in the cooked breast? Or is there a conversion needed?
I need this question answered! Immediately. 😂