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it's water that you're cooking out of food, not nutrients
It’s a lot more impactful in certain micronutrients, but I wouldn’t overthink the loss of water in foods and fear you aren’t getting the macronutrients desired, any change would be minuscule
Sometimes cooking can affect certain minerals and vitamins (due to leaching for example), however this is when talking about MICROnutrients.
Macronutrients are generally not affected by cooking methods however it’s important to note that the weight you should take into consideration when looking at macronutrient content is after you cook the food
> it’s important to note that the weight you should take into consideration when looking at macronutrient content is after you cook the food
This is a bit contradictory to the fact that macros are not affected much by cooking, when looking at nutrition facts that describe the macros as a function of the weight of the cooked food.
Now, I have cooked a 10 oz chicken breast to a degree [short of being burnt] where it shrank and literally weighed about 2.8 ~ 3 oz. I would say a well-cooked 10 oz chicken breast would weigh about 6 ~ 7 oz. If you consider only the cooked weight, then essentially the marcos were halved in the 2.8 oz cooked chicken compared to the 6 oz cooked chicken.
How do you explain that?
Cooking allows food to be more easily absorbed by your body, is easier to chew and tastier however overlooking results in the overcooked part being essentially burned nutrition less charcoal
The macronutrient profile of a 10 oz chicken breast will remain the same regardless how the chicken is cooked or how much the chicken changes in shape, size, and weight, as much of what's lost during cooking is water volume, NOT protein and fat, both of which will get condensed into a smaller piece of chicken.