{"data":{"name":"Beef shank","slug":"beef-shank","scientific_name":"Bos taurus","alternate_names":["Baka kenchi"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef shank is a cut of beef from the leg area. It\u2019s mainly a protein-rich food, usually stewed or simmered until tender. In a 100g serving, it provides about 115 kcal and roughly 3.2g total fat (with 1.06g saturated fat) and 32mg cholesterol\u2014with 0g carbs and 0g fiber.","common_uses_philippines":["Nilaga (beef shank)","Bulalo","Sinigang na baka (beef shank)","Kare-kare (with beef shank)","Beef Caldereta (beef shank)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":89},"nutrition_per_100g":{"calories_kcal":115,"protein_g":21.5,"fat_g":3.2,"saturated_fat_g":1.06,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":57,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":36,"cholesterol_mg":32,"iron_mg":1.8,"monounsaturated_fat_g":1.46,"phosphorus_mg":176,"polyunsaturated_fat_g":0.12,"retinol_activity_equivalent_ug":120,"total_ash_g":1,"unsaturated_fat_g":1.58,"vitamin_a_ug":120,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.12,"vitamin_b3_mg":7,"vitamin_c_mg":0,"water_g":74.3},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef shank helps support your daily needs for muscle repair and growth because it\u2019s a good protein source. It also has some fat, including saturated fat, and contains cholesterol, so it\u2019s best to pair it with fiber-rich sides (like vegetables) to keep your meals balanced. Since it has no fiber, relying on it alone for snacks or meals can make it harder to meet your fiber needs for better digestion and fullness. Sodium is relatively low in the given data (57mg), but in real dishes (like sinigang or nilaga), sodium can increase depending on how it\u2019s cooked and what seasonings are used.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, use beef shank as your protein for lunch or dinner, and keep the portion around 1 palm-sized serving (about 80\u2013120g cooked) depending on your appetite.","Pair it with non-starchy vegetables (e.g., kangkong, pechay, cabbage, string beans) and\/or legumes (e.g., monggo) to add fiber and help you feel full longer.","If it\u2019s a soup\/stew, go easy on salty seasonings and consider using herbs, garlic, and spices for flavor.","Balance the plate: aim for 1\/2 vegetables, 1\/4 protein (beef shank), and 1\/4 rice or other carbs.","Choose cooking methods like stewing, boiling, or grilling instead of 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-shank?agent=true"}}}