{"data":{"name":"Beef lean meat, broiled","slug":"beef-lean-meat-broiled","scientific_name":"Bos taurus","alternate_names":["Baka laman","inihaw"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Lean beef, broiled (about 100 g). It\u2019s a protein-rich meat with little to no carbohydrates.","common_uses_philippines":["Beef tapa","bistek (beefsteak)","kaldereta (leaner beef version)","giniling (lean beef)","nilaga (lean beef)","mechado (lean beef)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":149,"protein_g":30.4,"fat_g":3,"saturated_fat_g":1.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":67,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":50,"cholesterol_mg":43,"iron_mg":3.6,"monounsaturated_fat_g":1.23,"phosphorus_mg":200,"polyunsaturated_fat_g":0.12,"retinol_activity_equivalent_ug":160,"total_ash_g":1.4,"unsaturated_fat_g":1.35,"vitamin_a_ug":160,"vitamin_b1_mg":0.14,"vitamin_b2_mg":0.22,"vitamin_b3_mg":6.4,"vitamin_c_mg":0,"water_g":65.2},"serving_suggestions":[],"health_notes":{"summary":"Beef helps you meet your daily protein needs for muscle repair and keeping you full. This serving has 3 g total fat and 1.09 g saturated fat, plus 43 mg cholesterol. It\u2019s also relatively low in sodium at 67 mg, which is helpful for heart-friendly eating. Since it has no fiber and no carbohydrates, it works best when paired with vegetables and fiber-rich foods (like brown rice, oats, or whole grains) to balance your meals.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, use broiled lean beef as your protein for lunch or dinner.","Keep the portion to about 1 palm-sized serving (around 80\u2013120 g cooked) and add 1\u20132 fists of non-starchy vegetables (e.g., pechay, kangkong, broccoli, carrots).","Pair with high-fiber carbs if you need energy (e.g., brown rice, kamote, whole wheat bread) to support better fullness.","Choose lighter seasoning when possible (go easy on salty sauces) to keep sodium in check.","Broiling helps reduce extra added oil\u2014good choice compared with deep-frying."]},"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-lean-meat-broiled?agent=true"}}}