Nutrient Values: Raw vs. Cooked Weights

The USDA serving size for meat, fish, and poultry is 3 to 4 ounces (113 g) raw. While cooking reduces the availability of some nutrients, it makes other nutrients more digestible.

When a restaurant lists a steak or hamburger patty size, it is raw (precooked) weight. An 8 ounce (225 g) hamburger patty does not weight 8 ounces cooked.

In several videos about vitamins and nutrients, I used raw weights. Meat, fish, and poultry are not measured using cups or spoons. They are sold by weight. Unfortunately, most Americans do not own a kitchen scale, and eat more calories and other nutrients than they need.