the truth about chicken
😒Confusion over nutrition content in chicken🐔breasts?
Ever find yourself scrolling MFP and wishing for the best 🎱? But really, why do the stats vary so much? Well there is a lot of variation because not every chicken crossing the road🛣️ has the same body fat composition, as well as some MFP entries are straight up wrong👎.
If you have a specific brand or package, be sure to use that info--they know their breasts best 👙.
🙊 So. This is the cold, clammy--sometimes slimy--boneless, skinless truth about chicken breasts.
RAW VS COOKED
The rule in calculating food is to weigh it raw. But why you ask? You don’t eat your chicken raw? Why not? What’s the matter with you? Yes, I’ll stop that now🤢. Well the WHY you should weigh food raw is less mysterious than we had previously thought. It’s because the water present in the raw food decreases during cooking, therefore the caloric/macro-nutrient density increases. So with chicken, for example, when cooked the chicken shrinks but it’s nutritional content doesn’t increase or decrease--it’s just more condensed. In general, chicken loses about 25% of it’s weight when cooked. So a raw 4 oz portion of chicken, actually weighs around 3 oz after being cooked.
HOW THIS AFFECTS YOUR MFP🤓
Most of the entries in MFP for boneless, skinless chicken breast are actually the stats for raw chicken. So if you have to enter it cooked, make sure you are searching MFP for “cooked’ chicken. We polled a bunch of sources including the hilariously named National Chicken Council🤑 to give you an average nutrition content for boneless skinless chicken breast both raw and cooked:
AVERAGE CONTENT FOR RAW CHICKEN
1 oz (28g) of raw chicken = 0.2F 0C 6P
1 lb (453g) raw chicken = 3.2F 0C 96P
AVERAGE CONTENT FOR COOKED CHICKEN
1 oz (28g) cooked chicken (no fat added) = 1F 0C 8P
1 lb (453g) cooked chicken (no fat added) = 16F 0C 128P
Good luck with your breasts! 🐓