{
  "status": "verified-estimate",
  "perServing": {
    "calories": 271,
    "protein": 10.5,
    "carbs": 44.6,
    "fat": 8.2,
    "sugar": 3.3
  },
  "servings": 4,
  "servingBasis": "1/4 of the complete recipe; finished serving weight not measured",
  "ingredientSnapshot": [
    "200 g dry raw hulled buckwheat groats, not flour, flakes or roasted kasha",
    "500 g water, plus up to 50 g extra only if needed",
    "400 g raw cremini mushrooms, cleaned and cut into 5 mm slices",
    "100 g raw onion, finely diced",
    "120 g raw spinach, washed and dried",
    "25 g olive oil, divided",
    "6 g garlic, finely minced",
    "30 g scallions, thinly sliced",
    "3 g fine salt, divided",
    "0.5 g ground black pepper"
  ],
  "method": "Ingredient-sum estimate using USDA with documented primary-source supplements; complete recipe divided by stated servings",
  "sources": [
    "https://assets.publishing.service.gov.uk/media/60538b91e90e07527df82ae4/McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx",
    "https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_csv_2018-04.zip",
    "https://fdc.nal.usda.gov/food-details/168434/nutrients",
    "https://fdc.nal.usda.gov/food-details/168462/nutrients",
    "https://fdc.nal.usda.gov/food-details/169230/nutrients",
    "https://fdc.nal.usda.gov/food-details/170000/nutrients",
    "https://fdc.nal.usda.gov/food-details/170005/nutrients",
    "https://fdc.nal.usda.gov/food-details/170286/nutrients",
    "https://fdc.nal.usda.gov/food-details/170931/nutrients",
    "https://fdc.nal.usda.gov/food-details/171413/nutrients",
    "https://fdc.nal.usda.gov/food-details/173468/nutrients",
    "https://fdc.nal.usda.gov/food-details/174158/nutrients"
  ],
  "notes": [
    "Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing.",
    "Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied.",
    "All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded.",
    "Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim.",
    "Null means unavailable, never zero. Sodium and fiber are not displayed.",
    "The 500 g base water is included; up to 50 g extra water only if needed adds zero to all five tracked fields. No cooked groats or cooking liquid are drained.",
    "USDA lacks total sugar for the dry grain/pseudograin or red-lentil profile. Only that field is supplemented by the identified raw-food CoFID profile; values reflect different sample sets and are estimates."
  ],
  "ingredients": [
    {
      "sourceIndex": 0,
      "sourceText": "200 g dry raw hulled buckwheat groats, not flour, flakes or roasted kasha",
      "components": [
        {
          "ingredientKey": "buckwheat",
          "fdc_id": "170286",
          "foodDescription": "Buckwheat",
          "foodState": "Buckwheat",
          "quantity": 200,
          "unit": "g",
          "notes": [
            "Raw dry hulled groats, not cooked groats, flour, flakes or roasted kasha. USDA does not report total sugar for this profile; identified CoFID buckwheat groats supplies only total sugar. All cooking liquid is absorbed or evaporated."
          ],
          "grams": 200,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 343,
            "protein": 13.25,
            "carbs": 71.5,
            "fat": 3.4,
            "sugar": 0.4
          },
          "contribution": {
            "calories": 686,
            "protein": 26.5,
            "carbs": 143,
            "fat": 6.8,
            "sugar": 0.8
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170286",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1509683",
              "protein": "1509717",
              "carbs": "1509682",
              "fat": "1509681"
            }
          },
          "supplementaryNutrients": {
            "sugar": {
              "foodCode": "11-006",
              "foodDescription": "Buckwheat, groats",
              "dataset": "UK Public Health England CoFID 2021",
              "worksheet": "1.3 Proximates",
              "excelRow": 465,
              "column": "Total sugars (g)",
              "per100g": 0.4,
              "source_url": "https://assets.publishing.service.gov.uk/media/60538b91e90e07527df82ae4/McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx",
              "evidenceFile": "evidence/cofid-selected-oct8-evidence.json"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 1,
      "sourceText": "500 g water, plus up to 50 g extra only if needed",
      "components": [
        {
          "ingredientKey": "water",
          "fdc_id": "174158",
          "foodDescription": "Water, bottled, generic",
          "foodState": "Water, bottled, generic",
          "quantity": 500,
          "unit": "g",
          "notes": [
            "Water has explicit zero values for all five tracked fields in USDA; it does not add calories or macronutrients.",
            "Calculation includes the 500 g base water. Up to 50 g optional extra hydration water is excluded; USDA water explicitly contributes zero to all five displayed nutrients, so adding it does not change per-portion totals."
          ],
          "grams": 500,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "174158",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1836451",
              "protein": "1836433",
              "carbs": "1836450",
              "fat": "1836449",
              "sugar": "1836455"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 2,
      "sourceText": "400 g raw cremini mushrooms, cleaned and cut into 5 mm slices",
      "components": [
        {
          "ingredientKey": "cremini_mushroom",
          "fdc_id": "168434",
          "foodDescription": "Mushrooms, brown, italian, or crimini, raw",
          "foodState": "Mushrooms, brown, italian, or crimini, raw",
          "quantity": 400,
          "unit": "g",
          "notes": [
            "Raw brown/Italian/crimini mushroom profile matches the listed cremini mushrooms; use pre-cooking edible mass."
          ],
          "grams": 400,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 22,
            "protein": 2.5,
            "carbs": 4.3,
            "fat": 0.1,
            "sugar": 1.72
          },
          "contribution": {
            "calories": 88,
            "protein": 10,
            "carbs": 17.2,
            "fat": 0.4,
            "sugar": 6.88
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "168434",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1360213",
              "protein": "1360214",
              "carbs": "1360212",
              "fat": "1360246",
              "sugar": "1360241"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 3,
      "sourceText": "100 g raw onion, finely diced",
      "components": [
        {
          "ingredientKey": "onion",
          "fdc_id": "170000",
          "foodDescription": "Onions, raw",
          "foodState": "Onions, raw",
          "quantity": 100,
          "unit": "g",
          "notes": [
            "Generic raw onion profile; measured raw edible weight is used."
          ],
          "grams": 100,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 40,
            "protein": 1.1,
            "carbs": 9.34,
            "fat": 0.1,
            "sugar": 4.24
          },
          "contribution": {
            "calories": 40,
            "protein": 1.1,
            "carbs": 9.34,
            "fat": 0.1,
            "sugar": 4.24
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170000",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1486615",
              "protein": "1486656",
              "carbs": "1486614",
              "fat": "1486613",
              "sugar": "1486606"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 4,
      "sourceText": "120 g raw spinach, washed and dried",
      "components": [
        {
          "ingredientKey": "spinach",
          "fdc_id": "168462",
          "foodDescription": "Spinach, raw",
          "foodState": "Spinach, raw",
          "quantity": 120,
          "unit": "g",
          "notes": [],
          "grams": 120,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 23,
            "protein": 2.86,
            "carbs": 3.63,
            "fat": 0.39,
            "sugar": 0.42
          },
          "contribution": {
            "calories": 27.6,
            "protein": 3.432,
            "carbs": 4.356,
            "fat": 0.468,
            "sugar": 0.504
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "168462",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1362529",
              "protein": "1362463",
              "carbs": "1362528",
              "fat": "1362527",
              "sugar": "1362522"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 5,
      "sourceText": "25 g olive oil, divided",
      "components": [
        {
          "ingredientKey": "olive_oil",
          "fdc_id": "171413",
          "foodDescription": "Oil, olive, salad or cooking",
          "foodState": "Oil, olive, salad or cooking",
          "quantity": 25,
          "unit": "g",
          "notes": [],
          "grams": 25,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 884,
            "protein": 0,
            "carbs": 0,
            "fat": 100,
            "sugar": 0
          },
          "contribution": {
            "calories": 221,
            "protein": 0,
            "carbs": 0,
            "fat": 25,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "171413",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1607768",
              "protein": "1607794",
              "carbs": "1607767",
              "fat": "1607766",
              "sugar": "1607853"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 6,
      "sourceText": "6 g garlic, finely minced",
      "components": [
        {
          "ingredientKey": "garlic",
          "fdc_id": "169230",
          "foodDescription": "Garlic, raw",
          "foodState": "Garlic, raw",
          "quantity": 6,
          "unit": "g",
          "notes": [],
          "grams": 6,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 149,
            "protein": 6.36,
            "carbs": 33.06,
            "fat": 0.5,
            "sugar": 1
          },
          "contribution": {
            "calories": 8.94,
            "protein": 0.3816,
            "carbs": 1.9836,
            "fat": 0.03,
            "sugar": 0.06
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "169230",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1425626",
              "protein": "1425663",
              "carbs": "1425625",
              "fat": "1425672",
              "sugar": "1425637"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 7,
      "sourceText": "30 g scallions, thinly sliced",
      "components": [
        {
          "ingredientKey": "scallion",
          "fdc_id": "170005",
          "foodDescription": "Onions, spring or scallions (includes tops and bulb), raw",
          "foodState": "Onions, spring or scallions (includes tops and bulb), raw",
          "quantity": 30,
          "unit": "g",
          "notes": [],
          "grams": 30,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 32,
            "protein": 1.83,
            "carbs": 7.34,
            "fat": 0.19,
            "sugar": 2.33
          },
          "contribution": {
            "calories": 9.6,
            "protein": 0.549,
            "carbs": 2.202,
            "fat": 0.057,
            "sugar": 0.699
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170005",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1487084",
              "protein": "1487114",
              "carbs": "1487141",
              "fat": "1487091",
              "sugar": "1487060"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 8,
      "sourceText": "3 g fine salt, divided",
      "components": [
        {
          "ingredientKey": "salt",
          "fdc_id": "173468",
          "foodDescription": "Salt, table",
          "foodState": "Salt, table",
          "quantity": 3,
          "unit": "g",
          "notes": [
            "Salt has explicit zero values for all five tracked fields in USDA; sodium is not part of this estimate."
          ],
          "grams": 3,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "173468",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1781412",
              "protein": "1781407",
              "carbs": "1781411",
              "fat": "1781410",
              "sugar": "1781458"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 9,
      "sourceText": "0.5 g ground black pepper",
      "components": [
        {
          "ingredientKey": "black_pepper",
          "fdc_id": "170931",
          "foodDescription": "Spices, pepper, black",
          "foodState": "Spices, pepper, black",
          "quantity": 0.5,
          "unit": "g",
          "notes": [],
          "grams": 0.5,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 251,
            "protein": 10.39,
            "carbs": 63.95,
            "fat": 3.26,
            "sugar": 0.64
          },
          "contribution": {
            "calories": 1.255,
            "protein": 0.05195,
            "carbs": 0.31975,
            "fat": 0.0163,
            "sugar": 0.0032
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170931",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1566555",
              "protein": "1566602",
              "carbs": "1566554",
              "fat": "1566540",
              "sugar": "1566544"
            }
          }
        }
      ]
    }
  ],
  "missingNutrients": {},
  "perNutrientStatus": {
    "calories": "verified-estimate",
    "protein": "verified-estimate",
    "carbs": "verified-estimate",
    "fat": "verified-estimate",
    "sugar": "verified-estimate"
  },
  "totalRecipeUnrounded": {
    "calories": 1082.395,
    "protein": 42.01455,
    "carbs": 178.40135,
    "fat": 32.8713,
    "sugar": 13.1862
  },
  "unroundedPerServing": {
    "calories": 270.59875,
    "protein": 10.5036375,
    "carbs": 44.6003375,
    "fat": 8.217825,
    "sugar": 3.29655
  },
  "reviewedAt": "2026-10-08",
  "inputSha256": "216ab0cc3eff98226b76592ea4bcb0a3c1d6ecf601aa319430c748d0ecb0853b"
}