Nutrition working
Rice Salad with Salmon, Cucumber and Dill: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Basmati Rice | 140 g | F007682 — Rice, white, uncooked | 1990.8 (1422/100 g) | 475.8 (339.9/100 g) | 9.8 (7/100 g) | 103.6 (74/100 g) | 1.1 (0.8/100 g) | 1.3 (0.9/100 g) | 1.4 (1/100 g) | 5.6 (4/100 g) | 81.2 (58/100 g) |
| Salmon Fillet | 240 g | F007827 — Salmon, Atlantic, raw | 2316 (965/100 g) | 553.5 (230.6/100 g) | 49.2 (20.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 40.1 (16.7/100 g) | 76.8 (32/100 g) | 115.2 (48/100 g) | 878.4 (366/100 g) |
| Cucumber | 200 g | F003320 — Cucumber, common, unpeeled, raw | 100 (50/100 g) | 23.9 (12/100 g) | 1.6 (0.8/100 g) | 2.4 (1.2/100 g) | 2.8 (1.4/100 g) | 0.2 (0.1/100 g) | 20 (10/100 g) | 36 (18/100 g) | 272 (136/100 g) |
| Frozen Peas | 120 g | F006536 — Pea, green, raw | 373.2 (311/100 g) | 89.2 (74.3/100 g) | 7.8 (6.5/100 g) | 9.2 (7.7/100 g) | 7.9 (6.6/100 g) | 0.6 (0.5/100 g) | 1.2 (1/100 g) | 36 (30/100 g) | 355.2 (296/100 g) |
| Greek Yoghurt | 120 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 660 (550/100 g) | 157.7 (131.5/100 g) | 5.5 (4.6/100 g) | 6.6 (5.5/100 g) | 0.1 (0.1/100 g) | 11.8 (9.8/100 g) | 76.8 (64/100 g) | 181.2 (151/100 g) | 276 (230/100 g) |
| Dill | 10 g | F003509 — Dill, fresh, raw | 17 (170/100 g) | 4.1 (40.6/100 g) | 0.3 (3.4/100 g) | 0.3 (2.5/100 g) | 0.3 (3.3/100 g) | 0.1 (1.2/100 g) | 4.2 (42/100 g) | 17 (170/100 g) | 37 (370/100 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) |
| Olive Oil | 18 g | F006177 — Oil, olive | 665.1 (3695/100 g) | 159 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 18 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 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 | 6149.9 | 1469.8 | 74.4 | 122.5 | 12.8 | 72 | 562.8 | 396.3 | 1935.8 | ||
| Per serving (÷ 2) | 3074.9 | 734.9 | 37.2 | 61.3 | 6.4 | 36 | 281.4 | 198.2 | 967.9 | ||
Oxalate
21 mg per serving (43 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) |
|---|---|---|---|---|
| Dill | 10 g | as weighed | 145 | 15 |
| Cucumber | 200 g | as weighed | 4 | 8 |
| Salmon Fillet | 240 g | as weighed | 3 | 7 |
| Basmati Rice | 140 g | weighed dry, ×2.158 to cooked | 2 | 6 |
| Greek Yoghurt | 120 g | as weighed | 3 | 4 |
| Frozen Peas | 120 g | as weighed | 2 | 2 |
| Olive Oil | 18 g | as weighed | 5 | 1 |
| Lemon Juice | 25 g | as weighed | 1 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 21 | |||
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.
- Basmati Rice
- Nutrition is computed on the dry basis. Cooked rice has no reproducible composition: its nutrient density depends entirely on how much water was absorbed, which varies by method and cook. The nutrients come from the dry grain and cooking only adds water, so recipes weigh this ingredient dry and state the cooked amount in the method.
- Salmon Fillet
- Weighed raw as fresh fillet before cooking; the Atlantic salmon raw record matches the ledger canonical and is preferred over the canned and cooked variants.
- Cucumber
- Weighed raw, mostly unpeeled and diced or cut into matchsticks; ledger key carried over verbatim from the published book.
- 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.
- 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.
- 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.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; 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.
- 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.
