Should you track your RAW or COOKED proteins?

One thing to note when tracking calories is that there is a difference between the raw and cooked value of your protein source.

Usually meat shrinks by about 25%. So for 100g of protein, the cooked value will have more protein than the raw value.

For example:
Raw chicken breast typically contains around 21g of protein per 100g.
Cooked chicken breast typically contains around 28-30g of protein per 100g.

But when it comes to which one to choose, honestly, it doesn't really matter. Just choose what works best for you at that time.

Just be sure to include the word /"raw/" or /"cooked/" in front of the protein you're looking for and you'll most likely find the right value.

Then, to keep it consistent, just use the same foods you find each time you search for them again.

The same applies to things like rice, pasta, potatoes, etc.

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