{"data":{"name":"Beef club steak","slug":"beef-club-steak","scientific_name":"Bos taurus","alternate_names":["Baka tagiliran","unahan"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef club steak is a cut of beef cooked as a steak. In a 100g serving, it\u2019s mainly a protein food, with small amounts of fat and no carbohydrates.","common_uses_philippines":["Beef steak","Tapa (beef)","Bistek Tagalog","Nilaga (beef)","Kare-kare (beef)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":82},"nutrition_per_100g":{"calories_kcal":104,"protein_g":23.1,"fat_g":1.3,"saturated_fat_g":0.56,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":36,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":6,"iron_mg":1,"monounsaturated_fat_g":0.61,"phosphorus_mg":176,"polyunsaturated_fat_g":0.06,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"unsaturated_fat_g":0.67,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.09,"vitamin_b3_mg":7.8,"vitamin_c_mg":0,"water_g":74.5},"serving_suggestions":[],"health_notes":{"summary":"This food helps support muscle repair and growth because it provides protein. It also has some fat, including saturated fat, so it\u2019s best to pair it with fiber-rich sides (like vegetables) to make your meals more filling and balanced. Sodium is relatively low in this serving (about 36 mg), but if the steak is seasoned heavily or served with salty sauces, sodium can add up.","healthier_tips":["For a balanced day (3 full meals + 1\u20132 snacks), use beef club steak as your main protein at lunch or dinner. Aim for a palm-sized portion (about 80\u2013120g cooked, depending on your needs), then add 1\u20132 cups of non-starchy vegetables (e.g., broccoli, pechay, kangkong, mixed salad). Choose lighter cooking methods when possible (grill, broil, or pan-cook with minimal oil) and go easy on salty sauces (soy sauce, patis, gravy). If you\u2019re having rice, keep the rice portion moderate and add more vegetables to improve fullness."]},"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-club-steak?agent=true"}}}