{"data":{"name":"Beef tenderloin","slug":"beef-tenderloin","scientific_name":"Bos taurus","alternate_names":["Baka solomilyo"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef tenderloin is a lean cut of beef. It\u2019s mainly a protein food, with little to no carbohydrates and very low fiber since it\u2019s meat.","common_uses_philippines":["Beef Caldereta","Beef Steak","Nilaga (Beef Nilaga)","Tapa (beef tapa)","Bulalo"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":128,"protein_g":22.8,"fat_g":4.1,"saturated_fat_g":1.46,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":42,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":42,"cholesterol_mg":37,"food_type_g":1,"iron_mg":2.8,"monounsaturated_fat_g":1.59,"phosphorus_mg":188,"polyunsaturated_fat_g":0.28,"retinol_activity_equivalent_ug":70,"total_ash_g":1,"unsaturated_fat_g":1.87,"vitamin_a_ug":70,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.06,"vitamin_b3_mg":7.8,"vitamin_c_mg":0,"water_g":72.1},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef tenderloin helps you meet your daily protein needs for muscle repair and growth. It also provides iron and vitamin B12 (commonly found in beef), which support energy and healthy blood. For cautions: even lean beef can still have saturated fat and cholesterol, so it\u2019s best to keep portions reasonable. The good news is this cut is relatively lean and has low sodium (about 42 mg per 100 g), especially compared with many processed beef products.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), use beef tenderloin as your protein at meals, then pair with 1\u20132 cups of vegetables (like kangkong, broccoli, or mixed salad) and a sensible serving of rice or other carbs.","Portion guide: aim for about 100\u2013150 g cooked per meal for most adults, depending on your appetite and activity.","Choose healthier cooking: grill, broil, steam, or pan-sear with minimal oil. Go easy on creamy sauces and salty marinades.","Watch the fat add-ons: reduce butter-heavy toppings; use herbs, garlic, lemon, or vinegar-based sauces instead.","If you\u2019re having beef at lunch, balance dinner with another protein option (fish, tofu, eggs, or chicken) and more vegetables."]},"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-tenderloin?agent=true"}}}