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Help involving calories in cooked chicken tenderloin

I’ve started to calorie count and bought myself a food scale. Made air fryed chicken tenders for my lunches but can’t seem to find the right calories to go based off of. I.e one of my containers are 10.5 oz and my fitbit app will say (800 calories for the common tenders logged) or perdue would say 289 calories. Which one would I go based off of?

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Answer

The water content will change as you cook it, but nutrients are the same. You can only be accurate if you weigh it raw… or… you use the rule-of-thumb -40% after cooking it, which is a guesstimation.

edit: if you’re using an app, there should be an option for “cooked” vs “uncooked”. It is, by no means, accurate.

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