{"data":{"name":"Beef head","slug":"beef-head","scientific_name":"Bos taurus","alternate_names":["Baka ulo"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef head (usually refers to cooked beef from the head parts). It\u2019s a protein-rich meat, typically served as viand or in stews\/soups.","common_uses_philippines":["Bulalo","Crispy pata (sometimes with head parts depending on the vendor)","Nilaga","Kare-kare (with mixed meats)","Beef sopas","Dinuguan (with mixed pork\/beef parts)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":44},"nutrition_per_100g":{"calories_kcal":139,"protein_g":25,"fat_g":4.2,"saturated_fat_g":null,"carbohydrates_g":0.4,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":28,"iron_mg":2.5,"phosphorus_mg":44,"total_ash_g":0.5,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.02,"vitamin_b3_mg":1.4,"vitamin_c_mg":0,"water_g":69.9},"serving_suggestions":[],"health_notes":{"summary":"For energy and body repair, beef head provides protein (about 139 kcal per 100 g) and small amounts of carbs. It also has total fat (about 4.2 g per 100 g), which helps with taste and satiety, but too much frequent intake of fatty meat can make it harder to keep your overall fat intake balanced. If you\u2019re eating this as part of your 3 full meals plus 1\u20132 snacks, it works best when paired with vegetables and high-fiber sides to support better fullness and overall meal balance.","healthier_tips":["Choose smaller portions: aim for about 1 palm-sized serving of cooked beef head per meal, then fill the rest of the plate with vegetables and\/or rice in appropriate portions.","Pair it with non-starchy veggies (e.g., kangkong, pechay, cabbage, okra) and a fiber source (e.g., beans or extra vegetables) to balance the meal.","Go for cooking methods like stew, simmer, or boil rather than heavy frying when possible.","If you have it for lunch or dinner, consider lighter snacks the rest of the day (e.g., fruit, yogurt, or a small serving of nuts) so your day stays balanced."]},"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-head?agent=true"}}}