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 |
If you were looking at including chicken 5 times a week - then 130g raw chicken x 5 = 650g chicken breast to purchase.
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
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