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Turkey breast raw to cooked weight: keeps 79%
Roasted without its skin, turkey breast keeps about 79.1% of its raw weight: 200 g raw becomes about 158 g. With the skin on, USDA weighed a roasted breast at 72% of its raw weight.
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Turkey breast: every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Skinless, roasted | 79.1% | 79 g | 119 g | 158 g |
| With skin, roasted | 72% | 72 g | 108 g | 144 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Skinless, roasted | 114 kcal · 23.3 g protein | 136 kcal · 29.5 g protein | derived from protein · FDC 174515, FDC 174516 |
| With skin, roasted | 155 kcal · 21.9 g protein | 164 kcal · 29 g protein | USDA yields table, NDB 5733, 2013, 1 samples · FDC 171528, FDC 171529 |
Lean meat that keeps its weight
Turkey breast meat holds 2.33 g of fat and 74.7 g of water per 100 g raw. Roasting drives water out and leaves the protein, so the converter derives the yield from it: 23.34 g of protein per 100 g raw against 29.51 g roasted gives 79.1%. Skinless chicken breast, worked out the same way, keeps 72.5% when roasted.
With the skin on
USDA's measured row for roasted breast with skin comes from a single sample weighed in 2013: 72%. The skin brings fat, 7.45 g per 100 g raw, and part of it melts away, so the roasted entry carries less energy than the raw one: 200 g raw gives 310 kcal, and the 144 g it becomes gives 236 kcal. If you eat the skin and spoon the juices back over, the raw figure is the closer one.
What changes the figure
Time in the oven moves it: the longer a breast cooks, the more water it loses. Deli turkey slices are a different food, already cooked and often brined, so log them from their label.
A worked example
Roast a 600 g skinless turkey breast and expect about 475 g on the board. The raw entry gives 684 kcal and 140 g of protein; the roasted entry, for 475 g, gives 646 kcal and the same protein. Slice it, weigh each plate and log the cooked weight against the roasted entry.
Should I weigh turkey raw or cooked?
Either, as long as the entry matches the weight. A whole breast is easier to weigh once, raw; slices are easier to weigh cooked, on the plate. The guide Should you weigh food raw or cooked? shows why the two must match.
Sources
- USDA FoodData Central, SR Legacy: turkey breast, meat only, raw, 174515 and roasted, 174516; breast with skin, raw, 171528 and roasted, 171529.
- USDA Table of Cooking Yields for Meat and Poultry (2014): row NDB 5733, turkey breast, meat and skin, roasted, 72% (one sample, 2013).
Compare with ground turkey, or open the raw to cooked weight converter.