{"data":{"name":"Beef lean meat","slug":"beef-lean-meat","scientific_name":"Bos taurus","alternate_names":["Baka laman"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Lean beef is a protein-rich meat (about 134 kcal per 100g) with little to no carbohydrates and no fiber. It provides important nutrients like protein, iron, zinc, and vitamin B (from typical beef nutrition), plus some fat and cholesterol.","common_uses_philippines":["Beef tapa","Beef kaldereta","Sinigang na baka","Nilaga (beef)","Kare-kare (lean beef version)","Bistek"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":134,"protein_g":23.1,"fat_g":4.6,"saturated_fat_g":2.14,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":59,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":50,"cholesterol_mg":75,"food_type_g":1,"iron_mg":2.8,"monounsaturated_fat_g":1.79,"phosphorus_mg":192,"polyunsaturated_fat_g":0.29,"retinol_activity_equivalent_ug":5,"total_ash_g":1,"unsaturated_fat_g":2.08,"vitamin_a_ug":5,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.2,"vitamin_b3_from_tryptophan_mg":3.9,"vitamin_b3_mg":5.5,"vitamin_c_mg":0,"water_g":70.6},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef lean meat helps build and repair muscles and supports energy needs because it\u2019s mainly protein. It also contains iron which helps prevent low iron and supports blood health. However, it has saturated fat (2.14g per 100g) and cholesterol (75mg per 100g). It\u2019s also relatively low in sodium (59mg per 100g), but sodium can rise depending on how it\u2019s cooked (e.g., salty sauces, sinangag, or processed seasonings). The key is to enjoy it in the right portion and frequency as part of your 3 meals and 1\u20132 snacks per day.","healthier_tips":["Choose lean cuts and trim visible fat before cooking.","Use healthier cooking methods: boil, grill, steam, or stir-fry with less oil.","Keep portions in check: aim for about 1 palm-sized serving per meal, then fill the rest of your plate with non-starchy vegetables and a reasonable amount of rice or carbs.","Balance your meal: pair with vegetables (fiber) and include fruit or a yogurt\/egg-based snack if you need extra.","If you\u2019re making beef dishes with salty sauces, go easy on the sauce and add more herbs, garlic, and spices for flavor.","Enjoy it regularly, but not every day\u2014rotate with fish, chicken, eggs, tofu, and beans."]},"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?agent=true"}}}