{"data":{"name":"Beef flank","slug":"beef-flank","scientific_name":"Bos taurus","alternate_names":["Baka camto"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef flank (a cut of beef), usually eaten as viand or in dishes like stir-fry or stew. In a 100g serving, it\u2019s mainly a protein food with about 231 kcal and 17g total fat.","common_uses_philippines":["Beef tapa","Beef mechado","Nilaga (beef)","Kare-kare (beef version)","Sinigang na baka","Ginataang baka"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":231,"protein_g":19.4,"fat_g":17,"saturated_fat_g":7.11,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":49,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":7,"cholesterol_mg":49,"iron_mg":3.6,"monounsaturated_fat_g":7.85,"phosphorus_mg":139,"polyunsaturated_fat_g":0.65,"retinol_activity_equivalent_ug":25,"total_ash_g":1.1,"unsaturated_fat_g":8.5,"vitamin_a_ug":25,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.17,"vitamin_b3_mg":5.7,"vitamin_c_mg":0,"water_g":62.5},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef flank helps support your daily needs for muscle repair and satiety because it\u2019s rich in protein. It also has cholesterol (49mg) and saturated fat (7.11g), so it\u2019s best to balance it with vegetables, fruits, and other lighter protein choices. Sodium here is relatively low (49mg), which is good\u2014still, the overall sodium of the meal can change depending on the sauce (like soy, patis, or broth). Since it has zero carbs and fiber, pair it with high-fiber sides (like vegetables or brown rice) to make your meal more complete.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, use beef flank as your protein for lunch or dinner, and keep the portion around 1 palm-sized serving (about 80\u2013120g cooked, depending on your needs).","Balance the plate: aim for \u00bd plate vegetables (fresh or lightly cooked), \u00bc protein (beef flank), and \u00bc carbs (rice, kamote, or whole grains).","Choose cooking methods like stewing, grilling, or stir-frying with less oil. Trim visible fat when possible.","Watch the sauce: go easy on soy sauce\/patis and salty seasonings to keep sodium in check.","If you want variety, rotate with fish, chicken breast, tofu, or legumes during 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-flank?agent=true"}}}