{"data":{"name":"Beef tongue, boiled","slug":"beef-tongue-boiled","scientific_name":"Bos taurus","alternate_names":["Baka dila","nilaga"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef tongue, boiled. It\u2019s a protein-rich viand made from the tongue of beef, usually cooked until tender and served with rice and side dishes.","common_uses_philippines":["Beef tongue (dinuguan-style or nilaga)","Crispy pata with sides","Kare-kare (with vegetables)","Menudo (beef-based)","Bulalo (beef shank soup)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":227,"protein_g":11.4,"fat_g":12,"saturated_fat_g":4.37,"carbohydrates_g":18.3,"fiber_g":0,"sugars_g":0,"sodium_mg":65,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":60,"cholesterol_mg":71,"iron_mg":1.4,"monounsaturated_fat_g":5.44,"phosphorus_mg":77,"polyunsaturated_fat_g":0.4,"retinol_activity_equivalent_ug":81,"total_ash_g":0.5,"unsaturated_fat_g":5.84,"vitamin_a_ug":81,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.04,"vitamin_b3_mg":1.1,"vitamin_c_mg":0,"water_g":57.8},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef tongue helps support your daily protein needs for building and maintaining body tissues. In this 100g serving, it has 12g total fat and 4.37g saturated fat, plus 71mg cholesterol. It also has 65mg sodium and 18.3g carbohydrates (carbs are present, though it\u2019s mainly eaten as a protein dish). Since it\u2019s higher in fat and saturated fat compared with lean meats, it\u2019s best paired with fiber-rich vegetables and served in reasonable portions so your meals stay balanced\u2014especially when you\u2019re having 3 full meals plus 1\u20132 snacks a day.","healthier_tips":["Keep portions moderate: aim for about 1\/4 to 1\/3 of your plate for beef tongue, then fill the rest with vegetables and rice.","Pair with lots of non-starchy veggies (e.g., pechay, kangkong, cabbage, carrots) to add fiber and help balance the meal.","Choose cooking methods that stay simple: boiled is a good start; go easy on extra fatty sauces.","If you\u2019re having it for lunch or dinner, balance the rest of the day with lighter snacks (fruit, yogurt, or nuts in small portions)."]},"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-tongue-boiled?agent=true"}}}