Tuesday, February 5, 2013

Protein Lean-Shrinkage Chart

It can become confusing when you start a diet and want to be using the correct portion size for your protein servings each day.

When reading a recipe and it lists a 6 oz of portion of protein, most often this is cooked weight. It's important to understand the shrinkage that takes place in protein in order to make sure you are getting in the correct amount. Shrinkage happens as the protein is cooked and the juice is lost through the heating process.  You are very aware of this when you have been served an overcooked piece of meat that has lost all it's moisture.  It's dry and tough.

Not all protein shrinkage is the same.

Here's an example of two different types of protein :
  • When purchased, an uncooked 10 oz Tilapia fish fillet will shrink to approximately 7 oz when cooked because of the amount of moisture that will be cooked out..
  • When purchased, an uncooked 6.7 oz boneless beef sirloin will become approximately 5 oz of cooked weight because of the density.
Below is a protein shrinkage chart I think you will find useful.  If you find yourself ready to take control of your life and get started on a path to good health...contact me at info@yourdietdiva.com 

Lean Shrinkage Chart
                                     
The teal color represents your "Leanest" cuts of meat
The yellow color represents your "Leaner" cuts of meat
The purple color represents your "Lean" cuts of meat
 
Protein
As Purchased
Cooked Amount
Fish - fillets and steaks
10 ounces
7 ounces
Fish - whole, dressed
1.625 pounds
7 ounces
Lobster, meat only
1.75 pounds
7 ounces
Shrimp - Raw, in shell
~ 13 ounces
7 ounces
Shrimp - Raw, peeled and cleaned
~ 11.2 ounces
7 ounces
Chicken – Breast, white meat
~ 9.1 ounces
6 ounces
Turkey - Breasts, whole, skinless
~ 10.5 ounces
6 ounces
Beef - Ground, 85% lean
6.25 ounces
5 ounces
Chicken - Thigh, dark meat
10 ounces
5 ounces
Lamb - Chops
~ 11 ounces
5 ounces
Lamb - Roast, leg, boneless
~ 8.2 ounces
5 ounces
Lamb - Roast, leg, with bone
~ 11.1 ounces
5 ounces
Pork - Chops, loin, with bone
 ~ 12.2 ounces
5 ounces
Roast - Chuck, pot roast, boneless
~ 7.14 ounces
5 ounces
Steak - Tenderloin, trimmed
~ 5.5 ounces
5 ounces
Steak - Sirloin, boneless
~ 6.7 ounces
5 ounces
Steak - Flank
~ 7.46 ounces
5 ounces
Steak - Ribeye
~ 6.85 ounces
5 ounces
Steak – Round, bottom, boneless
~ 7.14 ounces
5 ounces
Steak – Rump, boneless
~ 8 ounces
5 ounces
Turkey - Ground
~ 5.9 ounces
5 ounces
 

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