{"data":{"name":"Beef tongue","slug":"beef-tongue","scientific_name":"Bos taurus","alternate_names":["Baka dila"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Beef tongue is a protein-rich cut from the cow. For every 100g, it has about 214 kcal and 15.2g total fat, with 6.6g saturated fat and 82mg cholesterol. It also has small carbs (4.4g) and almost no fiber (0g).","common_uses_philippines":["Dinuguan","Beef kaldereta","Nilaga (beef soup)","Crispy beef tongue","Kare-kare"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":214,"protein_g":14.8,"fat_g":15.2,"saturated_fat_g":6.61,"carbohydrates_g":4.4,"fiber_g":0,"sugars_g":0.4,"sodium_mg":102,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":42,"cholesterol_mg":82,"iron_mg":1.5,"monounsaturated_fat_g":6.84,"phosphorus_mg":154,"polyunsaturated_fat_g":0.85,"retinol_activity_equivalent_ug":100,"total_ash_g":0.8,"unsaturated_fat_g":7.69,"vitamin_a_ug":100,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.18,"vitamin_b3_mg":3.6,"vitamin_c_mg":0,"water_g":64.8},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Beef tongue can help you meet your daily protein needs, which supports muscle repair and keeps you feeling full. However, it\u2019s also higher in saturated fat and cholesterol, and it has low fiber, so it\u2019s best paired with fiber-rich foods (like vegetables and legumes) to support digestion and steadier energy. It also has about 102mg sodium per 100g\u2014so if it\u2019s cooked with salty sauces or broth, total sodium can add up.","healthier_tips":["Keep portions reasonable: aim for about 1 palm-sized serving per meal, and balance it with lots of vegetables.","Pair it with fiber: add 1\u20132 cups of non-starchy veggies (e.g., pechay, kangkong, cabbage) and\/or a serving of beans or brown rice if available.","Choose cooking methods that use less added fat: stew, grill, or simmer instead of deep-frying.","Watch the sauce: if it\u2019s salty (e.g., with soy-based dips), use smaller amounts.","Since it\u2019s rich in fat, enjoy it occasionally within your weekly rotation, especially if you also eat other fatty meats."]},"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?agent=true"}}}