food weights

gertieblueboots

So a lot of foods are measured in ounces. I got a food scale to clarify this matter, but now I'm more confused than ever. Everything I've read about chicken tells me a serving of chicken breast like 3-4 ounces. That seems to be the weight attributed to most breasts, which is something in the neighborhood of 230 calories. I just weighed one, and its like 10 ounces. So a chicken breast has like 500 calories? Or should I be weighing after cooking?