Nutrition working
Baked Salmon with Lentils and Greens: where the numbers come from
Each ingredient is matched to a record in the Australian food-composition data, that record's per-100 g values are scaled to the weight the recipe uses, the results are added, and the total is divided by 4 servings. This page shows all of it, so the estimate can be checked rather than taken on trust.
Per ingredient
| Ingredient | Weight | Composition record | Energy (kJ) | Energy (kcal) | Protein (g) | Carbohydrate (g) | Fibre (g) | Fat (g) | Sodium (mg) | Calcium (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Salmon Fillet | 500 g | F007827 — Salmon, Atlantic, raw | 4825 (965/100 g) | 1153.2 (230.6/100 g) | 102.5 (20.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 83.5 (16.7/100 g) | 160 (32/100 g) | 240 (48/100 g) | 1830 (366/100 g) |
| Red Lentils | 240 g | F005184 — Lentil, red, hulled, dry | 3273.6 (1364/100 g) | 782.4 (326/100 g) | 55.2 (23/100 g) | 109.7 (45.7/100 g) | 32.9 (13.7/100 g) | 4.6 (1.9/100 g) | 4.8 (2/100 g) | 168 (70/100 g) | 1608 (670/100 g) |
| Carrot | 200 g | F002276 — Carrot, raw | 290 (145/100 g) | 69.3 (34.7/100 g) | 1.2 (0.6/100 g) | 13.2 (6.6/100 g) | 6.4 (3.2/100 g) | 0 (0/100 g) | 102 (51/100 g) | 52 (26/100 g) | 532 (266/100 g) |
| Celery | 100 g | F002390 — Celery, raw | 74 (74/100 g) | 17.7 (17.7/100 g) | 0.6 (0.6/100 g) | 1.8 (1.8/100 g) | 1.6 (1.6/100 g) | 0.1 (0.1/100 g) | 90 (90/100 g) | 44 (44/100 g) | 291 (291/100 g) |
| Onion | 150 g | F006225 — Onion, mature, brown skinned, peeled, raw | 204 (136/100 g) | 48.8 (32.5/100 g) | 2 (1.3/100 g) | 8.7 (5.8/100 g) | 3.5 (2.3/100 g) | 0 (0/100 g) | 12 (8/100 g) | 34.5 (23/100 g) | 270 (180/100 g) |
| Garlic | 15 g | F004193 — Garlic, peeled, raw | 78.3 (522/100 g) | 18.7 (124.8/100 g) | 0.9 (6.1/100 g) | 1.5 (10.2/100 g) | 2.5 (16.9/100 g) | 0.4 (2.8/100 g) | 1.2 (8/100 g) | 4.5 (30/100 g) | 76.5 (510/100 g) |
| Low Sodium Stock | 700 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 126 (18/100 g) | 30.1 (4.3/100 g) | 1.4 (0.2/100 g) | 2.8 (0.4/100 g) | 0 (0/100 g) | 1.4 (0.2/100 g) | 1687 (241/100 g) | 21 (3/100 g) | 427 (61/100 g) |
| Baby Spinach | 150 g | F008749 — Spinach, baby, fresh, raw | 102 (68/100 g) | 24.4 (16.3/100 g) | 4.2 (2.8/100 g) | 0 (0/100 g) | 3.8 (2.5/100 g) | 0 (0/100 g) | 129 (86/100 g) | 136.5 (91/100 g) | 915 (610/100 g) |
| Olive Oil | 32 g | F006177 — Oil, olive | 1182.4 (3695/100 g) | 282.6 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 32 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lemon Juice | 25 g | F004726 — Juice, lemon | 27.8 (111/100 g) | 6.6 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.5 (2/100 g) | 0 (0.1/100 g) | 0.8 (3/100 g) | 5 (20/100 g) | 35 (140/100 g) |
| Flat Leaf Parsley | 15 g | F006321 — Parsley, fresh, raw | 22.5 (150/100 g) | 5.4 (35.9/100 g) | 0.6 (3.9/100 g) | 0.2 (1.1/100 g) | 0.8 (5/100 g) | 0.1 (0.7/100 g) | 22.5 (150/100 g) | 18 (120/100 g) | 99 (660/100 g) |
| Salt | 1.5 g | F007878 — Salt, table, iodised | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 572.5 (38168/100 g) | 0.5 (34/100 g) | 1.5 (98/100 g) |
| Whole recipe | 10205.6 | 2439.2 | 168.7 | 138.3 | 51.9 | 122.1 | 2781.8 | 724 | 6085 | ||
| Per serving (÷ 4) | 2551.4 | 609.8 | 42.2 | 34.6 | 13 | 30.5 | 695.4 | 181 | 1521.2 | ||
Oxalate
261 mg per serving (1042 mg for the whole recipe, divided by 4). This comes from the Oxalosis and Hyperoxaluria Foundation list rather than the Australian composition data above, which does not carry oxalate.
| Ingredient | Weight | Basis | mg per 100 g | Contributes (mg) |
|---|---|---|---|---|
| Baby Spinach | 150 g | as weighed | 567 | 851 |
| Red Lentils | 240 g | weighed dry, ×3.543 to cooked | 9 | 77 |
| Carrot | 200 g | as weighed | 24 | 48 |
| Celery | 100 g | as weighed | 25 | 25 |
| Flat Leaf Parsley | 15 g | as weighed | 110 | 17 |
| Salmon Fillet | 500 g | as weighed | 3 | 15 |
| Onion | 150 g | as weighed | 5 | 8 |
| Olive Oil | 32 g | as weighed | 5 | 2 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Lemon Juice | 25 g | as weighed | 1 | 0 |
| Low Sodium Stock | 700 g | carries none | 0 | 0 |
| Salt | 1.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 261 | |||
- Baby Spinach
- The OHF publishes only cooked spinach. Recipes here use it raw as well, and raw spinach is the higher of the two per 100 g because boiling leaches oxalate away, so a raw-spinach dish is understated by this figure rather than overstated.
- Low Sodium Stock
- Prepared liquid stock is water with roughly one to two per cent solids. The OHF lists no stock, and treating it as an unknown would put an unresolved line in a third of the recipes on the site over a contribution too small to change a band.
Oxalate in a plant moves with variety, ripeness, soil and cooking, and what you absorb depends on the calcium eaten in the same meal rather than on the figure alone. The full table and what it is worth.
Not counted
These lines contribute nothing to the figures above, because they carry no weight or no composition match. Finishing salt and pepper added to taste are deliberately excluded: the amount is the cook's, so counting it would be inventing a number.
- Ground black pepper, to taste
Why these records
Where a generic database item cannot represent an ingredient exactly, the choice is recorded with the ingredient rather than left to inference.
- Salmon Fillet
- Weighed raw as fresh fillet before cooking; the Atlantic salmon raw record matches the record used for this ingredient and is preferred over the canned and cooked variants.
- Red Lentils
- Recipe weighs 220 g red lentils, rinsed, before simmering, so the hulled dry record applies; the canned lentil record used in the ledger is a different product and would badly understate the dry weight's density.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- Celery
- Weighed raw and diced before it is softened in the pan; the raw record matches the record used for celery.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Low Sodium Stock
- Measured as ready-to-use reduced-salt chicken or vegetable liquid stock; record used for this ingredient for stock, and the all-flavours record covers both.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- Olive Oil
- Measured from the bottle, plain or extra-virgin; AUSNUT has a single olive oil record and the ledger key is carried over verbatim.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- Salt
- Weighed or added to taste from the packet; iodised table salt matches the fine salt the recipes specify, and the ledger key is carried over verbatim.
What this is and is not
These figures match the ones shown on the recipe page exactly, because both come from this same arithmetic.
A composition database gives representative values for a food, not an analysis of your tin, your loaf or your cut of meat. Brands differ, produce varies, and yields change with how long something cooked and how hard it was drained. Treat every figure here as an estimate of the right order rather than a measurement, and where a number matters clinically, take it to whoever is managing your care. CERNERE publishes the working so it can be argued with, not to imply a precision food does not have.
