{"data":{"name":"Beef chuck, lean, boiled","slug":"beef-chuck-lean-boiled","scientific_name":"Bos taurus","alternate_names":["Baka paypay","laman","nilaga"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Boiled lean beef chuck (about 100g). It\u2019s a protein-rich cut of beef cooked by boiling, with small amounts of fat and no added sugar.","common_uses_philippines":["Nilaga (beef)","Beef pares (leaner portion)","Bulalo (lean beef chuck)","Kare-kare (lean beef option)","Sopas (beef version)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":109,"protein_g":11.4,"fat_g":2.4,"saturated_fat_g":1.16,"carbohydrates_g":10.4,"fiber_g":0,"sugars_g":0,"sodium_mg":42,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":15,"cholesterol_mg":33,"iron_mg":0.4,"monounsaturated_fat_g":1.12,"phosphorus_mg":107,"polyunsaturated_fat_g":0.12,"retinol_activity_equivalent_ug":5,"total_ash_g":0.6,"unsaturated_fat_g":1.24,"vitamin_a_ug":5,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_mg":1.9,"vitamin_c_mg":0,"water_g":75.2},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Lean beef chuck helps you meet your daily protein needs for muscle repair and staying full between meals. In this serving, it has 2.4g total fat (with 1.16g saturated fat) and 33mg cholesterol, so it\u2019s best to pair it with plenty of vegetables and choose reasonable portions. It also has 10.4g carbohydrates but 0g fiber and 0g sugar, so it won\u2019t provide much gut-supporting fiber on its own. Sodium is relatively low here (42mg), but the overall sodium can rise if you use salty broth, seasoning, or sauces.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), use boiled lean beef as your protein at lunch or dinner, then build the plate like this:","Half plate: non-starchy vegetables (e.g., pechay, cabbage, kangkong, sayote)","Quarter plate: rice or other carbs (adjust portion based on your activity)","Quarter plate: boiled lean beef","To keep it lighter, flavor with herbs, garlic, pepper, calamansi, or vinegar instead of extra salty seasoning. If you\u2019re adding broth, skim off excess fat once cooled. Aim to include fiber-rich sides (vegetables, beans, or fruit) since this beef has 0 fiber."]},"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-chuck-lean-boiled?agent=true"}}}