{"data":{"name":"Beef brain","slug":"beef-brain","scientific_name":"Bos taurus","alternate_names":["Baka utak"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef brain is an organ meat from the head of cattle. It\u2019s mainly a protein-rich food, but it also tends to be high in cholesterol and saturated fat compared with lean meats.","common_uses_philippines":["Dinuguan","Crispy beef brain","Beef brain adobo","Beef brain ginisa","Beef brain with onions and soy sauce"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":127,"protein_g":10.3,"fat_g":9.4,"saturated_fat_g":2.1,"carbohydrates_g":0.3,"fiber_g":0,"sugars_g":0,"sodium_mg":141,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":11,"cholesterol_mg":2747,"iron_mg":2.4,"monounsaturated_fat_g":1.72,"phosphorus_mg":208,"polyunsaturated_fat_g":1.45,"retinol_activity_equivalent_ug":115,"total_ash_g":1.4,"unsaturated_fat_g":3.17,"vitamin_a_ug":115,"vitamin_b1_mg":0.13,"vitamin_b2_mg":0.16,"vitamin_b3_from_tryptophan_mg":2.4,"vitamin_b3_mg":3.8,"vitamin_c_mg":0,"water_g":78.6},"serving_suggestions":[{"label":"1\/4 cup","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"In a 100g serving, beef brain has about 127 kcal and 9.4g total fat (with 2.1g saturated fat) plus very high cholesterol (about 2747mg) and 141mg sodium. It has almost no carbs and no fiber, so it won\u2019t help with fullness the way vegetables and whole grains do. If you eat it often, the saturated fat and cholesterol can add up\u2014so it\u2019s best as an occasional choice, especially if you\u2019re watching your heart health or cholesterol levels. When eaten in reasonable portions, it can still fit into a balanced day because it contributes protein to your meals.","healthier_tips":["Keep portions small: aim for about 30\u201350g if you\u2019re having it as a main ulam.","Balance your plate: pair it with non-starchy vegetables (like kangkong, pechay, okra, carrots) and add a carb portion you can control (rice or bread).","Watch the cooking: choose boiled, grilled, or lightly saut\u00e9ed methods instead of deep-frying.","Plan frequency: since it\u2019s high in cholesterol and saturated fat, have it occasionally, not daily.","Use it to diversify protein: rotate with fish, chicken (skinless), tofu, eggs, and beans so your intake is more balanced across the week."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/beef-brain?agent=true"}}}