Chicken breast: raw vs cooked
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.
What USDA measured
Every yield on this page comes from weights USDA wrote down in its SR Legacy food table, not from a rule of thumb. 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 and 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. USDA records a raw-to-cooked weight for chicken white meat (breast and wing together), not for breast alone, so that is the pair used here.
Raw to cooked weight
Chicken white meat (breast and wing), no skin, roasted: 100 g raw → 73 g; 4 oz raw → 2.9 oz; 1 lb raw → 11.6 oz (330 g). For 3 oz on the plate, start with about 4.1 oz (117 g) raw.
Chicken white meat (breast and wing), no skin, stewed: 100 g raw → 81 g; 4 oz raw → 3.2 oz; 1 lb raw → 12.9 oz (366 g). For 3 oz on the plate, start with about 3.7 oz (105 g) raw.
Chicken white meat (breast and wing), no skin, fried: 100 g raw → 73 g; 4 oz raw → 2.9 oz; 1 lb raw → 11.6 oz (330 g). For 3 oz on the plate, start with about 4.1 oz (117 g) raw.
Read the rest — 3 more sections
Why 100 g cooked is not 100 g raw
Chicken white meat (breast and wing), no skin has 114 kcal and 23.2 g protein per 100 g raw; roasted, it has 173 kcal and 30.91 g per 100 g, Chicken white meat (breast and wing), no skin has 114 kcal and 23.2 g protein per 100 g raw; stewed, it has 159 kcal and 28.88 g per 100 g and Chicken white meat (breast and wing), no skin has 114 kcal and 23.2 g protein per 100 g raw; fried, it has 192 kcal and 32.82 g per 100 g. Meat loses water (and some fat) as it cooks, so each gram of cooked meat carries more of what is left. A nutrition entry is only right for the weight it was measured at.
The same plate, counted two ways
100 g raw chicken white meat (breast and wing), no skin, roasted (73 g): 114 kcal by the raw figures, 126 kcal by the cooked figures. The cooked figures give 10% more calories for the same piece and 1.6 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches within 3%.
100 g raw chicken white meat (breast and wing), no skin, stewed (81 g): 114 kcal by the raw figures, 128 kcal by the cooked figures. The cooked figures give 13% more calories for the same piece and 1.6 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches almost exactly.
100 g raw chicken white meat (breast and wing), no skin, fried (73 g): 114 kcal by the raw figures, 140 kcal by the cooked figures. The cooked figures give 22% 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%.
Matching the weight to the entry
Whichever way you count, the weight and the entry have to be in the same state: weigh raw and use the raw figures, or weigh on the plate and use the cooked figures for the same cooking method. The yields here are USDA averages; your pan, oven, cut and cooking time will move the real number by a few percent either way.
Other raw-to-cooked pages
- Chicken raw vs cookedChicken meat, no skin · Chicken meat with 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