{"data":{"name":"Beef liver","slug":"beef-liver","scientific_name":"Bos taurus","alternate_names":["Baka atay"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef liver is an organ meat (a type of offal) that\u2019s rich in protein and important micronutrients. In Filipino meals, it\u2019s often cooked as ginisang liver or adobong atay and served with rice and vegetables.","common_uses_philippines":["Ginisang beef liver","Adobong atay","Nilagang atay","Liver and onions","Kare-kare with liver"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":144,"protein_g":20.6,"fat_g":3.2,"saturated_fat_g":1.09,"carbohydrates_g":8.3,"fiber_g":0,"sugars_g":0,"sodium_mg":74,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":26,"cholesterol_mg":242,"iron_mg":12.2,"monounsaturated_fat_g":0.42,"phosphorus_mg":310,"polyunsaturated_fat_g":0.41,"retinol_activity_equivalent_ug":7480,"total_ash_g":1.3,"unsaturated_fat_g":0.83,"vitamin_a_ug":7480,"vitamin_b1_mg":0.16,"vitamin_b2_mg":0.96,"vitamin_b3_from_tryptophan_mg":3.5,"vitamin_b3_mg":5.4,"vitamin_c_mg":0,"water_g":66.6},"serving_suggestions":[{"label":"1 piece","weight_g":30,"volume_ml":null}],"health_notes":{"summary":"Beef liver helps support your body because it provides protein (for growth and repair) and key vitamins\/minerals. It\u2019s also relatively high in cholesterol (242 mg per 100 g) and saturated fat (1.09 g per 100 g), so it\u2019s best to enjoy it in reasonable portions. Good news: it has no sugar and low sodium in this data (74 mg per 100 g), but the overall sodium can still rise depending on how it\u2019s cooked (like with soy sauce or bagoong).","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), keep liver as a main protein once in a while, not every day.","Use a smaller serving (about 1\/2 to 1 cup cooked, depending on your usual rice portion) and pair it with non-starchy vegetables (e.g., pechay, kangkong, carrots, cabbage) to make the meal more filling.","Choose cooking methods that use less added fat: saut\u00e9 with minimal oil, or simmer with herbs and aromatics.","Watch the salty ingredients: go easy on soy sauce, patis, and bagoong, especially if you\u2019re also eating other salty viands.","If you\u2019re planning liver for the week, rotate with other proteins like 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-liver?agent=true"}}}