Nutrition working
Poached Eggs on Garlicky Yoghurt with Paprika Butter: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Greek Yoghurt | 250 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 1375 (550/100 g) | 328.6 (131.5/100 g) | 11.5 (4.6/100 g) | 13.8 (5.5/100 g) | 0.3 (0.1/100 g) | 24.5 (9.8/100 g) | 160 (64/100 g) | 377.5 (151/100 g) | 575 (230/100 g) |
| Garlic | 5 g | F004193 — Garlic, peeled, raw | 26.1 (522/100 g) | 6.2 (124.8/100 g) | 0.3 (6.1/100 g) | 0.5 (10.2/100 g) | 0.8 (16.9/100 g) | 0.1 (2.8/100 g) | 0.4 (8/100 g) | 1.5 (30/100 g) | 25.5 (510/100 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) |
| Tahini | 20 g | F009076 — Tahini | 543.4 (2717/100 g) | 129.9 (649.4/100 g) | 4.1 (20.4/100 g) | 0.2 (1/100 g) | 2.7 (13.5/100 g) | 12.1 (60.7/100 g) | 15.8 (79/100 g) | 66 (330/100 g) | 38 (190/100 g) |
| Egg | 204 g | F003729 — Egg, chicken, whole, raw | 1087.3 (533/100 g) | 259.9 (127.4/100 g) | 25.7 (12.6/100 g) | 0.6 (0.3/100 g) | 0 (0/100 g) | 17.3 (8.5/100 g) | 306 (150/100 g) | 95.9 (47/100 g) | 285.6 (140/100 g) |
| Red Wine Vinegar | 10 g | F009498 — Vinegar (except balsamic vinegar) | 6.5 (65/100 g) | 1.6 (15.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0.5 (5/100 g) | 0.1 (1/100 g) | 0.6 (6/100 g) |
| Unsalted Butter | 25 g | F001971 — Butter, plain, no added salt | 767.3 (3069/100 g) | 183.4 (733.5/100 g) | 0.3 (1.1/100 g) | 0.2 (0.6/100 g) | 0 (0/100 g) | 20.6 (82.2/100 g) | 2.5 (10/100 g) | 4.3 (17/100 g) | 5.8 (23/100 g) |
| Smoked Paprika | 2 g | F006316 — Paprika, dried, ground | 26.2 (1311/100 g) | 6.3 (313.3/100 g) | 0.3 (14.1/100 g) | 0.4 (19.1/100 g) | 0.7 (34.9/100 g) | 0.3 (12.9/100 g) | 1.4 (68/100 g) | 4.6 (229/100 g) | 45.6 (2280/100 g) |
| Fresh Mint | 5 g | F005700 — Mint, fresh, raw | 11.3 (225/100 g) | 2.7 (53.8/100 g) | 0.2 (3.1/100 g) | 0.2 (4.4/100 g) | 0.4 (7.2/100 g) | 0.1 (1.1/100 g) | 1.4 (28/100 g) | 10.5 (210/100 g) | 19 (380/100 g) |
| Wholegrain Bread | 60 g | F001553 — Bread, wholemeal, commercial | 595.8 (993/100 g) | 142.4 (237.3/100 g) | 6.2 (10.4/100 g) | 23.5 (39.2/100 g) | 4.1 (6.9/100 g) | 1.5 (2.5/100 g) | 250.8 (418/100 g) | 79.8 (133/100 g) | 127.2 (212/100 g) |
| Whole recipe | 4449.9 | 1063.6 | 48.6 | 39.5 | 9.2 | 76.5 | 739.1 | 642.1 | 1136.3 | ||
| Per serving (÷ 2) | 2225 | 531.8 | 24.3 | 19.8 | 4.6 | 38.2 | 369.5 | 321.1 | 568.1 | ||
Oxalate
47 mg per serving (93 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) |
|---|---|---|---|---|
| Tahini | 20 g | as weighed | 273 | 55 |
| Wholegrain Bread | 60 g | as weighed | 35 | 21 |
| Greek Yoghurt | 250 g | as weighed | 3 | 8 |
| Smoked Paprika | 2 g | as weighed | 284 | 6 |
| Fresh Mint | 5 g | as weighed | 56 | 3 |
| Unsalted Butter | 25 g | as weighed | 2 | 1 |
| Garlic | 5 g | as weighed | 9 | 0 |
| Red Wine Vinegar | 10 g | as weighed | 4 | 0 |
| Lemon Juice | 10 g | as weighed | 1 | 0 |
| Egg | 204 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 47 | |||
- Smoked Paprika
- The OHF lists paprika without distinguishing smoked, so the plain figure is used.
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.
- Greek Yoghurt
- The ingredient is named greek-yoghurt and recipe lines say Greek or greek-style, so the Greek record is the literal match. The psoriasis book ledger used F009694 (natural, regular fat ~4%) instead, which is 73 vs 131 kcal per 100 g; that choice is recorded there and is a book-side question, not a reason to mis-map the site.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; 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.
- Tahini
- Spooned from the jar as an optional enrichment; the single tahini record matches the record used for this ingredient.
- Egg
- Whole eggs counted or weighed raw without shell before cooking; ledger key carried over verbatim from the published book.
- Red Wine Vinegar
- Measured from the bottle; AUSNUT groups all non-balsamic vinegars into one record, and the ledger key is carried over verbatim.
- 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.
- Smoked Paprika
- AUSNUT has no smoked paprika record, so the ground dried paprika record is used; ledger key carried over verbatim from the published book.
- Fresh Mint
- Fresh leaves picked from the stem and weighed raw, which is the state every recipe adds them in; the dried-herb record would misstate both water content and volume.
- Wholegrain Bread
- Weighed as bought to serve alongside; ledger key carried over verbatim from the published book.
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.
