Chicken: raw vs cooked
Enter the weight you have — we turn it into the other.
Your 150 g of raw chicken meat, no skin is about 111 g cooked (roasted).
150 g raw5.3 oz
111 g cooked3.9 oz
USDA measured yield 74.1% · Broiler or fryer chicken, all meat without skin or bone (light and dark together)
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 meat, no skin comes out at about 111 g (roasted) (USDA yield 74.1%). By the raw figures that is 179 kcal and 32.1 g protein; by the roasted figures, 211 kcal and 32.2 g.
The cooked figures give 18% more calories for the same piece and 3.6 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches almost exactly.
Exact amounts
| Nutrient | Raw figures × 150 g | Roasted figures × 111 g | Daily Value |
|---|---|---|---|
| Calories | 179 kcal (9%) | 211 kcal (11%) | 2,000 kcal |
| Protein | 32.1 g (64%) | 32.2 g (64%) | 50 g |
| Fat | 4.6 g (6%) | 8.2 g (11%) | 78 g |
| Saturated fat | 1.2 g (6%) | 2.3 g (11%) | 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 | 105 mg (35%) | 98.9 mg (33%) | 300 mg |
| Salt (sodium) | 116 mg (5%) | 95.6 mg (4%) | 2,300 mg |
| Potassium | 344 mg (7%) | 270 mg (6%) | 4,700 mg |
| Calcium | 18 mg (1%) | 16.7 mg (1%) | 1,300 mg |
| Iron | 1.3 mg (7%) | 1.3 mg (7%) | 18 mg |
| Magnesium | 37.5 mg (9%) | 27.8 mg (7%) | 420 mg |
| Vitamin A | 24 µg (3%) | 17.8 µg (2%) | 900 µg |
| Vitamin C | 3.5 mg (4%) | 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 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 and chicken meat with skin, stewed: 72.5% — “unit (yield from 1 lb ready-to-cook chicken)”: raw 276 g → cooked 200 g.
Raw to cooked weight
Chicken meat, no skin, roasted: 100 g raw → 74 g; 4 oz raw → 3.0 oz; 1 lb raw → 11.9 oz (336 g). For 3 oz on the plate, start with about 4.0 oz (115 g) raw.
Chicken meat, no skin, stewed: 100 g raw → 80 g; 4 oz raw → 3.2 oz; 1 lb raw → 12.8 oz (362 g). For 3 oz on the plate, start with about 3.8 oz (107 g) raw.
Chicken meat with skin, stewed: 100 g raw → 72 g; 4 oz raw → 2.9 oz; 1 lb raw → 11.6 oz (329 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 meat, no skin has 119 kcal and 21.39 g protein per 100 g raw; roasted, it has 190 kcal and 28.93 g per 100 g, Chicken meat, no skin has 119 kcal and 21.39 g protein per 100 g raw; stewed, it has 177 kcal and 27.29 g per 100 g and Chicken meat with skin has 215 kcal and 18.6 g protein per 100 g raw; stewed, it has 219 kcal and 24.68 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 meat, no skin, roasted (74 g): 119 kcal by the raw figures, 141 kcal by the cooked figures. The cooked figures give 18% 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 almost exactly.
100 g raw chicken meat, no skin, stewed (80 g): 119 kcal by the raw figures, 141 kcal by the cooked figures. The cooked figures give 19% more calories for the same piece and 2.3 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches within 2%.
100 g raw chicken meat with skin, stewed (72 g): 215 kcal by the raw figures, 159 kcal by the cooked figures. The cooked figures give 26% fewer calories for the same piece, and 6.0 g less fat — in USDA's numbers, fat that ran out into the pan.
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 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