Raw weights VS cooked weight of protein foods

Raw weights VS cooked weight of protein foods

This guide may be helpful when purchasing and prepping protein choices for your meals. You could portion and season or freeze individual pieces of meat/seafood to be cooked as needed in your main meals. 

Meat, fish and poultry shrink when cooked as they release moisture. We see this in the cooking juices released from meat and moisture being evaporated as steam. The raw weights listed in the tables below provide an approximate guide to how much the protein will weigh when cooked.

Phase 1

Protein Choice

Raw Weight

Yields a Cooked Weight

Red meat

(beef,lamb and pork)

125g or 4.4oz

100g or 3.5oz

Chicken

130g or 4.6oz

100g or 3.5oz

Fish

155g or 5.4oz

120g or 4.2oz

Prawns/Squid

155g or 5.4oz

120g or 4.2oz

 

Phase 2 & 3

Protein Choice

Raw Weight

Yields a Cooked Weight

Red meat

(beef,lamb and pork)

125g or 4.4oz

100g or 3.5oz

Chicken

155g or 5.4oz

120g or 4.2oz

Fish

155g or 5.4oz

120g or 4.2oz

Prawns/Squid

180g or 6.3oz

140g or 4.9oz

Phase 1 example

If you were looking at including chicken 5 times a week - then 130g raw chicken x 5 = 650g chicken breast to purchase.
A standard 500g lean mince pack will give you 4 serves at a raw weight of 125g.
You could ask for fish fillets that are about 155g so it's straight on the frypan - no further measuring when at home.
A note on tablespoons

In the Transform Meal Builder we have used a standard Australian Metric Tablespoon as a guide for measuring healthy fats like olive oil.

Australian Tablespoon = 20ml (0.68 fl oz)

USA, NZ and UK Tablespoon = 15ml (0.5 fl oz)

Author
Liz Borgo
Accredited Practising Dietitian and Nutritionist
@lizthedietitian