Chicken breast calories

Chicken breast is obviously a staple food for most of us.

What is the general consensus in terms of calories / macros per 100g of cooked, boneless, skinless chicken breast?

The values I currently have are 150 cal, 3g fat, 29g protein. I read a post the other day where DJ said he calculates at 24g protein per 100g IIRC, but after searching can't locate that post. To me 29g protein/100g seems high?

Other diet / fitness sites have differing values for the above.

What have you settled on?

100g raw chicken breast fillet have 24g protein, 0g carbs and 0.8g fat

That is what i am working on

ABC01 wrote: 100g raw chicken breast fillet have 24g protein, 0g carbs and 0.8g fat

That is what i am working on

Would the value change if cooked? I suppose the chicken could weigh more through water retention.

Ok so here is a nice way to estimate!

A matchbox size portion of meat = 30g
1 portion (30g) = 7g Protein

So now you can easily work it out without weighing.

So 200g of chicken = nearly 7 portions (of 30g)
7 portions x 7g of protein = 49g of protein.

1g protein = 4 calories

Just to make it even easier, I use MyFitnessPal. An app that has every food on this planet with the calorie counts....

DBatDBN wrote: Ok so here is a nice way to estimate!

A matchbox size portion of meat = 30g
1 portion (30g) = 7g Protein

So now you can easily work it out without weighing.

So 200g of chicken = nearly 7 portions (of 30g)
7 portions x 7g of protein = 49g of protein.

1g protein = 4 calories

Just to make it even easier, I use MyFitnessPal. An app that has every food on this planet with the calorie counts....

Yes my fitnesspal is great for calorie counting, huge database, and if there is an item thats not on there you can add it yourself.

@safehouse its better to work with raw weight than cooked, too many things influence the cooked weight- time, method, temp, ec

It's a great App, but you'll find some foods where the guys have added some real bullshit numbers, so it helps to know what you're looking for in terms of calories and macro nutrient weights.

What's really cool is that over time, once you have entered all the most commonly eaten foods it remembers it so adding daily intake becomes a breeze.
It works out your Macro nutrient breakdown %....

I find the best way to handle this is to weigh off your portions as soon as you buy them. You know for example that you have 300g of mince for lunch, 300g of chicken for dinner ect. Make up the packages and freeze them. Its allot of effort at 1st but it works the easiest. I just browse my diet for the next day and take those portions out the freezer and cook them. Easy as pie! Trust me, i tried allot of diff ways and for me this is the best

Thing is, I don't cook one portion at a time - I prep meals in advance. Today I'll cook about 2kg of chicken and then weigh out the portions as I need them. To make things more complicated, I don't always eat the same portion size.

If you do your prep and freeze the meals for lets say 4 days at a time then make up your packaging that consist of the weight you need for those days.

Say you use 2kg of chicken over the 4 days but for your 1pm meal tomorrow you need 300g raw weight chicken. Cook everything together and weigh the cooked chinken again. Lets say it weighs 1.7kg. Now you know that for this batch of chicken the cooked weight = 85% of the raw weight. So for your 1pm meal you have to use 85% of 300g which is 255g of the cooked chicken

No need to include percentages.

Just weigh out the total raw weight you want for a chosen amount of portions

let's say you're prepping 5 portions and each is supposed to be 200g each. 200gx5=1kg. cook then weigh. let's say it's 800g now when cooked. since you know it was for 5 portions, just divide 800 by 5 and you have the weight per portion of cooked boobs.

Heretic47 wrote: No need to include percentages.

Just weigh out the total raw weight you want for a chosen amount of portions

let's say you're prepping 5 portions and each is supposed to be 200g each. 200gx5=1kg. cook then weigh. let's say it's 800g now when cooked. since you know it was for 5 portions, just divide 800 by 5 and you have the weight per portion of cooked boobs.

Understood, but I think ABC01 was responding to the part where I said I don't always eat the same portion size.

Safehouse wrote: ...To make things more complicated, I don't always eat the same portion size.

Lol, missed this part

Safehouse wrote:

Heretic47 wrote: No need to include percentages.

Just weigh out the total raw weight you want for a chosen amount of portions

let's say you're prepping 5 portions and each is supposed to be 200g each. 200gx5=1kg. cook then weigh. let's say it's 800g now when cooked. since you know it was for 5 portions, just divide 800 by 5 and you have the weight per portion of cooked boobs.

Understood, but I think ABC01 was responding to the part where I said I don't always eat the same portion size.

Why not though? time, "just because" or something to that effect? as long as you hit your macros for the day it shouldn't matter too much. having said that, it's much easier dividing them equally.

Heretic47 wrote:

Safehouse wrote: ...To make things more complicated, I don't always eat the same portion size.

Lol, missed this part

Safehouse wrote:

Heretic47 wrote: No need to include percentages.

Just weigh out the total raw weight you want for a chosen amount of portions

let's say you're prepping 5 portions and each is supposed to be 200g each. 200gx5=1kg. cook then weigh. let's say it's 800g now when cooked. since you know it was for 5 portions, just divide 800 by 5 and you have the weight per portion of cooked boobs.

Understood, but I think ABC01 was responding to the part where I said I don't always eat the same portion size.

Why not though? time, "just because" or something to that effect? as long as you hit your macros for the day it shouldn't matter too much. having said that, it's much easier dividing them equally.

I find it easier just to cook a whole bunch of chicken, toss into an single large container and put in the fridge. When prepping meals for the next day before bed, I'll scoop out and weigh eg 200g from my bulk chicken container into a smaller container to take to work. Depending on my macros, I might have 150g or 300g.