Raw to cooked weight converter
Enter the weight you have — we turn it into the other.
Your 150 g of raw chicken white meat (breast and wing), no skin is about 109 g cooked (roasted).
150 g raw5.3 oz
109 g cooked3.8 oz
USDA measured yield 72.7% · USDA “light meat”: breast and wing meat without skin. USDA gives no raw-to-cooked weight for breast alone
Type what your piece weighed raw, or pick “Cooked weight” if you weighed it on the plate.
Calories and nutrients: the same plate counted two ways
150 g of raw chicken white meat (breast and wing), no skin comes out at about 109 g (roasted) (USDA yield 72.7%). By the raw figures that is 171 kcal and 34.8 g protein; by the roasted figures, 189 kcal and 33.7 g.
The cooked figures give 10% more calories for the same piece and 2.4 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches within 3%.
Exact amounts
| Nutrient | Raw figures × 150 g | Roasted figures × 109 g | Daily Value |
|---|---|---|---|
| Calories | 171 kcal (9%) | 189 kcal (9%) | 2,000 kcal |
| Protein | 34.8 g (70%) | 33.7 g (67%) | 50 g |
| Fat | 2.5 g (3%) | 4.9 g (6%) | 78 g |
| Saturated fat | 0.66 g (3%) | 1.4 g (7%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 87 mg (29%) | 92.7 mg (31%) | 300 mg |
| Salt (sodium) | 102 mg (4%) | 84 mg (4%) | 2,300 mg |
| Potassium | 359 mg (8%) | 269 mg (6%) | 4,700 mg |
| Calcium | 18 mg (1%) | 16.4 mg (1%) | 1,300 mg |
| Iron | 1.1 mg (6%) | 1.2 mg (6%) | 18 mg |
| Magnesium | 40.5 mg (10%) | 29.5 mg (7%) | 420 mg |
| Vitamin A | 12 µg (1%) | 9.8 µg (1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
Pages people search for
- Chicken raw vs cookedChicken meat, no skin · Chicken meat with skin
- Chicken breast raw vs cookedChicken white meat (breast and wing), no skin
- Chicken thigh raw vs cookedChicken dark meat (thigh and drumstick), no skin
- Ground beef raw vs cookedGround beef, 70% lean · Ground beef, 85% lean · Ground beef, 90% lean
- Ground turkey raw vs cookedGround turkey, 93% lean
- Beef steak and roast raw vs cookedFlank steak · Eye of round roast · Tri-tip roast
Every yield on this site
25 food-and-method pairs. The lowest yield is ground beef, 70% lean, crumbles, pan-browned (61.3%); among meats the highest is tri-tip roast, roasted (82.5%). Each comes from two weights in USDA's own table — the weight before cooking and after — and is listed with the wording USDA used.
Poultry
- Chicken meat, no skin, roasted: 74.1% “unit (yield from 1 lb ready-to-cook chicken)”: raw 197 g → cooked 146 g
- Chicken meat, no skin, stewed: 79.7% “unit (yield from 1 lb ready-to-cook chicken)”: raw 197 g → cooked 157 g
- Chicken white meat (breast and wing), no skin, roasted: 72.7% “unit (yield from 1 lb ready-to-cook chicken)”: raw 88 g → cooked 64 g
- Chicken white meat (breast and wing), no skin, stewed: 80.7% “unit (yield from 1 lb ready-to-cook chicken)”: raw 88 g → cooked 71 g
- Chicken white meat (breast and wing), no skin, fried: 72.7% “unit (yield from 1 lb ready-to-cook chicken)”: raw 88 g → cooked 64 g
- Chicken dark meat (thigh and drumstick), no skin, roasted: 74.3% “unit (yield from 1 lb ready-to-cook chicken)”: raw 109 g → cooked 81 g
- Chicken dark meat (thigh and drumstick), no skin, stewed: 78.9% “unit (yield from 1 lb ready-to-cook chicken)”: raw 109 g → cooked 86 g
- Chicken meat with skin, stewed: 72.5% “unit (yield from 1 lb ready-to-cook chicken)”: raw 276 g → cooked 200 g
- Duck meat, no skin, roasted: 73.0% “unit (yield from 1 lb ready-to-cook duck)”: raw 137 g → cooked 100 g
- Goose meat, no skin, roasted: 77.3% “unit (yield from 1 lb ready-to-cook goose)”: raw 185 g → cooked 143 g
Ground meat
- Ground beef, 70% lean, crumbles, pan-browned: 61.3% “portion (yield from 1/2 lb raw meat )” = 139 g
- Ground beef, 70% lean, loaf, baked: 62.6% “loaf ( yield from 1 lb raw meat )” = 284 g
- Ground beef, 85% lean, patty, broiled: 67.9% “patty (yield from 1/4 lb raw meat)” = 77 g
- Ground beef, 85% lean, patty, pan-broiled: 73.2% “patty ( yield from 1/4 lb raw meat )” = 83 g
- Ground beef, 90% lean, crumbles, pan-browned: 67.9% “portion ( yield from 1/2 lb raw meat )” = 154 g
- Ground turkey, 93% lean, patty, broiled: 75.0% raw entry “serving (cooked from 4 oz)” = 85 g (USDA serving note, close to the 4 oz → 3 oz convention)
- Ground lamb, broiled: 69.0% “unit, cooked (yield from 1 lb raw meat)” = 313 g
Beef cuts
- Flank steak, broiled: 80.6% “steak (yield from 475 g raw meat)” = 383 g
- Eye of round roast, roasted: 79.4% “roast (yield from 436 g raw meat)” = 346 g
- Tri-tip roast, roasted: 82.5% “roast (yield from 690g raw meat)” = 569 g
Game
- Venison (deer), roasted: 75.0% “piece, cooked (yield from 1 lb raw meat, boneless)” = 340 g
- Elk, roasted: 75.0% “piece, cooked (yield from 1 lb raw meat, boneless)” = 340 g
- Rabbit, roasted: 69.0% “piece, cooked (yield from 1 lb raw meat, boneless)” = 313 g
- Rabbit, stewed: 65.9% “piece, cooked (yield from 1 lb raw meat, boneless)” = 299 g
Grains
- Couscous, cooked: 305.2% “cup, dry, yields” = 528 g; dry “cup” = 173 g
Read the rest — 2 more sections
What is not here, and why
Rice, pasta, lentils, beans and quinoa are not in the converter. USDA's SR Legacy table lists them dry and cooked but does not record how much a given amount weighs after cooking, and the water you use changes it a lot. Rather than use a rule of thumb, this site leaves them out; couscous is the one grain where USDA wrote both weights down. Some cooked entries were also left out because USDA's raw and cooked protein did not balance within 10% for them (fried chicken meat, 97% lean ground beef, 85% lean ground turkey and ground veal), which suggests the two entries are not the same pieces.
How to read the two counts
The first count multiplies the raw weight by USDA's raw figures — what went into the pan. The second multiplies the cooked weight by the cooked figures — what is on the plate. For lean meat they agree closely; for fattier ground meat the cooked count is lower because fat runs out; for chicken the cooked count is a little higher because USDA's raw and cooked samples were not the same birds. Protein agrees within 10% for every pair shown.
More on using the yields
A worked example with the numbers on this page
Suppose a recipe says 500 g of raw chicken breast. USDA's roasted white meat entry keeps 72.7% of its raw weight, so the pieces weigh about 364 g when they come out of the oven. The stewed entry keeps 80.7%, about 403 g, because poaching and stewing lose less water than dry heat. The reverse question works the same way: a 300 g cooked portion of roasted breast started as roughly 412 g raw.
Fat changes the result more than most people expect. Pan-browned crumbles of 70% lean ground beef keep 61.3%, so 500 g raw leaves about 306 g; a roasted tri-tip keeps 82.5%, which is 412 g. The difference is mostly rendered fat and juice leaving the pan.
Why the weights matter when you count nutrients
Nutrition tables list raw and cooked meat separately, and the two are not interchangeable. A hundred grams of cooked chicken contains more protein than a hundred grams of raw chicken because the water is gone, not because cooking adds protein. If you log 100 g cooked using the raw entry you under-count, and if you log the raw weight with the cooked entry you over-count. The converter exists so the weight you measured and the table you pick describe the same state of the food.
How the yields were built, and the limits
Each yield is a ratio of two weights printed in the same USDA table, not an average from a cookbook. That makes it traceable, but it also means the figure applies to the cut and method USDA tested. A thicker piece, a longer cook, a lid on the pan or a marinade can move the real result by several points. Treat the output as a good estimate, not a guarantee, and weigh your own food when the exact figure matters.
The site does not tell you how long to cook anything or what internal temperature is safe; follow food-safety guidance from your national authority for that. Nothing on the page is medical advice.
Frequently asked questions
Is a pound of raw chicken a pound of cooked chicken? No; using the white meat figures above, one pound raw gives about 330 g roasted. Does the yield change if the bone stays in? The entries here are meat only, so bones are not part of the figure. Why are rice and pasta missing? USDA does not record their raw-to-cooked weight, and the amount of water you add changes it. Which method loses the most? Among the pairs listed, the pan-browned crumbles of 70% lean ground beef.