Nutrition working
Chicken and Cucumber Wholegrain Wrap: 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 2 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Chicken Breast | 300 g | F002594 — Chicken, breast, lean, raw | 1236 (412/100 g) | 295.4 (98.5/100 g) | 67.5 (22.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 2.4 (0.8/100 g) | 144 (48/100 g) | 12 (4/100 g) | 1170 (390/100 g) |
| Wholegrain wrap | 200 g | F001404 — Bread, flat (pita or Lebanese), wholemeal, commercial | 2148 (1074/100 g) | 513.4 (256.7/100 g) | 17.2 (8.6/100 g) | 94.4 (47.2/100 g) | 12.8 (6.4/100 g) | 4 (2/100 g) | 940 (470/100 g) | 90 (45/100 g) | 400 (200/100 g) |
| Low-Fat Yoghurt | 120 g | F009688 — Yoghurt, natural, low fat (<0.5%) | 276 (230/100 g) | 66 (55/100 g) | 7.1 (5.9/100 g) | 7.1 (5.9/100 g) | 0 (0/100 g) | 0.4 (0.3/100 g) | 100.8 (84/100 g) | 280.8 (234/100 g) | 355.2 (296/100 g) |
| Cucumber | 150 g | F003320 — Cucumber, common, unpeeled, raw | 75 (50/100 g) | 17.9 (12/100 g) | 1.2 (0.8/100 g) | 1.8 (1.2/100 g) | 2.1 (1.4/100 g) | 0.2 (0.1/100 g) | 15 (10/100 g) | 27 (18/100 g) | 204 (136/100 g) |
| Carrot | 120 g | F002276 — Carrot, raw | 174 (145/100 g) | 41.6 (34.7/100 g) | 0.7 (0.6/100 g) | 7.9 (6.6/100 g) | 3.8 (3.2/100 g) | 0 (0/100 g) | 61.2 (51/100 g) | 31.2 (26/100 g) | 319.2 (266/100 g) |
| Baby Spinach | 60 g | F008749 — Spinach, baby, fresh, raw | 40.8 (68/100 g) | 9.8 (16.3/100 g) | 1.7 (2.8/100 g) | 0 (0/100 g) | 1.5 (2.5/100 g) | 0 (0/100 g) | 51.6 (86/100 g) | 54.6 (91/100 g) | 366 (610/100 g) |
| Lemon Juice | 10 g | F004726 — Juice, lemon | 11.1 (111/100 g) | 2.7 (26.5/100 g) | 0.1 (0.6/100 g) | 0.2 (1.8/100 g) | 0.2 (2/100 g) | 0 (0.1/100 g) | 0.3 (3/100 g) | 2 (20/100 g) | 14 (140/100 g) |
| Dill | 8 g | F003509 — Dill, fresh, raw | 13.6 (170/100 g) | 3.3 (40.6/100 g) | 0.3 (3.4/100 g) | 0.2 (2.5/100 g) | 0.3 (3.3/100 g) | 0.1 (1.2/100 g) | 3.4 (42/100 g) | 13.6 (170/100 g) | 29.6 (370/100 g) |
| Salt | 1 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) | 381.7 (38168/100 g) | 0.3 (34/100 g) | 1 (98/100 g) |
| Whole recipe | 3974.5 | 949.9 | 95.7 | 111.6 | 20.7 | 7 | 1697.9 | 511.5 | 2859 | ||
| Per serving (÷ 2) | 1987.3 | 475 | 47.9 | 55.8 | 10.4 | 3.5 | 849 | 255.8 | 1429.5 | ||
Oxalate
235 mg per serving (469 mg for the whole recipe, divided by 2). 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 | 60 g | as weighed | 567 | 340 |
| Wholegrain wrap | 200 g | as weighed | 35 | 70 |
| Carrot | 120 g | as weighed | 24 | 29 |
| Dill | 8 g | as weighed | 145 | 12 |
| Chicken Breast | 300 g | as weighed | 3 | 9 |
| Cucumber | 150 g | as weighed | 4 | 6 |
| Low-Fat Yoghurt | 120 g | as weighed | 3 | 4 |
| Lemon Juice | 10 g | as weighed | 1 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 235 | |||
- 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.
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.
- Chicken Breast
- Recipe lines say skinless chicken breast, raw, so the lean raw breast record applies; skin-and-fat and cooked variants rejected because the weight is taken before cooking.
- Wholegrain wrap
- Small wholegrain wraps weighed as bought; ledger key carried over verbatim from the published book, which maps wraps to the wholemeal flatbread record.
- Low-Fat Yoghurt
- Recipe lines say plain low-fat yogurt, and AUSNUT has an explicit low fat (under 0.5%) tier, so it is preferred over the reduced fat (~2%) record which describes a different labelled product.
- Cucumber
- Weighed raw, mostly unpeeled and diced or cut into matchsticks; ledger key carried over verbatim from the published book.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Dill
- Used in 5-6 g amounts as a fresh finishing herb, weighed raw; the fresh raw dill record is the only dill entry in the dataset.
- 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.
