Nutrition working
Fish Pie with Milk Sauce and Potato Crust: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Potato | 1000 g | F007325 — Potato, pale skin, peeled, raw | 2420 (242/100 g) | 578.4 (57.8/100 g) | 20 (2/100 g) | 115 (11.5/100 g) | 11 (1.1/100 g) | 0 (0/100 g) | 40 (4/100 g) | 30 (3/100 g) | 3800 (380/100 g) |
| White Fish | 650 g | F003956 — Fish, white flesh, raw, not further defined | 2931.5 (451/100 g) | 700.6 (107.8/100 g) | 124.8 (19.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 21.5 (3.3/100 g) | 487.5 (75/100 g) | 221 (34/100 g) | 2359.5 (363/100 g) |
| Milk | 670 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 1809 (270/100 g) | 432.4 (64.5/100 g) | 22.1 (3.3/100 g) | 36.2 (5.4/100 g) | 0 (0/100 g) | 22.8 (3.4/100 g) | 234.5 (35/100 g) | 710.2 (106/100 g) | 951.4 (142/100 g) |
| Unsalted Butter | 70 g | F001971 — Butter, plain, no added salt | 2148.3 (3069/100 g) | 513.5 (733.5/100 g) | 0.8 (1.1/100 g) | 0.4 (0.6/100 g) | 0 (0/100 g) | 57.5 (82.2/100 g) | 7 (10/100 g) | 11.9 (17/100 g) | 16.1 (23/100 g) |
| Plain Flour | 50 g | F004007 — Flour, wheat, white, plain | 739.5 (1479/100 g) | 176.7 (353.5/100 g) | 5 (10/100 g) | 36.6 (73.2/100 g) | 1.1 (2.2/100 g) | 0.7 (1.3/100 g) | 1.5 (3/100 g) | 10.5 (21/100 g) | 85 (170/100 g) |
| Leek | 175 g | F005164 — Leek, raw | 224 (128/100 g) | 53.5 (30.6/100 g) | 2.8 (1.6/100 g) | 7.2 (4.1/100 g) | 5.4 (3.1/100 g) | 0.4 (0.2/100 g) | 21 (12/100 g) | 56 (32/100 g) | 463.8 (265/100 g) |
| Frozen Peas | 150 g | F006536 — Pea, green, raw | 466.5 (311/100 g) | 111.5 (74.3/100 g) | 9.8 (6.5/100 g) | 11.6 (7.7/100 g) | 9.9 (6.6/100 g) | 0.8 (0.5/100 g) | 1.5 (1/100 g) | 45 (30/100 g) | 444 (296/100 g) |
| Dill | 30 g | F003509 — Dill, fresh, raw | 51 (170/100 g) | 12.2 (40.6/100 g) | 1 (3.4/100 g) | 0.8 (2.5/100 g) | 1 (3.3/100 g) | 0.4 (1.2/100 g) | 12.6 (42/100 g) | 51 (170/100 g) | 111 (370/100 g) |
| Cheddar | 40 g | F002414 — Cheese, cheddar, natural, plain | 674.4 (1686/100 g) | 161.2 (403/100 g) | 9.8 (24.6/100 g) | 0.1 (0.3/100 g) | 0 (0/100 g) | 13.4 (33.4/100 g) | 274.4 (686/100 g) | 304 (760/100 g) | 29.2 (73/100 g) |
| Parmesan | 20 g | F002479 — Cheese, parmesan, fresh | 313 (1565/100 g) | 74.8 (374/100 g) | 6.4 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 5.4 (27/100 g) | 200 (1000/100 g) | 189.6 (948/100 g) | 15.6 (78/100 g) |
| Salt | 0.5 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) | 190.8 (38168/100 g) | 0.2 (34/100 g) | 0.5 (98/100 g) |
| Whole recipe | 11777.2 | 2814.8 | 202.5 | 207.8 | 28.4 | 122.6 | 1470.8 | 1629.4 | 8276 | ||
| Per serving (÷ 4) | 2944.3 | 703.7 | 50.6 | 51.9 | 7.1 | 30.7 | 367.7 | 407.3 | 2069 | ||
Oxalate
88 mg per serving (351 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) |
|---|---|---|---|---|
| Potato | 1000 g | as weighed | 23 | 230 |
| Dill | 30 g | as weighed | 145 | 44 |
| Leek | 175 g | as weighed | 17 | 30 |
| White Fish | 650 g | as weighed | 3 | 20 |
| Plain Flour | 50 g | as weighed | 32 | 16 |
| Milk | 670 g | as weighed | 1 | 7 |
| Frozen Peas | 150 g | as weighed | 2 | 3 |
| Unsalted Butter | 70 g | as weighed | 2 | 1 |
| Cheddar | 40 g | as weighed | 2 | 1 |
| Parmesan | 20 g | as weighed | 2 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 88 | |||
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.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- White Fish
- Weighed raw as skinless boneless fillet before cooking; the not-further-defined raw record matches the ledger canonical and suits the unspecified mild white fish.
- Milk
- Measured as fluid cow's milk with fat level unspecified, so regular fat is taken per the house rule; ledger key carried over verbatim from the published book.
- Unsalted Butter
- Ingredient name specifies unsalted, so the plain no-added-salt butter record is used rather than the salted or not-further-defined records.
- Plain Flour
- Weighed dry from the packet; plain white flour taken because the ingredient name says plain all-purpose, ruling out self-raising and the vitamin-fortified variants.
- Leek
- Weighed raw, white and pale-green part only, thinly sliced before it is softened in the pan; the cooked leek record was rejected because the weight is taken raw.
- Frozen Peas
- Weighed frozen, which is compositionally the raw green pea; AUSNUT has no frozen pea record. The canned drained record was rejected because it carries added brine sodium the recipes do not use.
- 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.
- Cheddar
- Ingredient name does not specify reduced fat, so the regular-fat natural cheddar record is taken per the house rule; one recipe line does say reduced-fat, and the regular-fat record is the more conservative choice on energy and saturated fat.
- Parmesan
- Weighed as a hard cheese and grated at the point of use; the fresh parmesan record matches the ledger canonical and is preferred over the dried finely grated record, which is far more concentrated.
- 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.
