{"data":{"name":"Carabeef lean meat, boiled","slug":"carabeef-lean-meat-boiled","scientific_name":"Bubalus bubalis","alternate_names":["Kalabaw laman","nilaga"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Carabeef lean meat, boiled. It\u2019s a protein-rich dish made from carabao beef that\u2019s cooked by boiling, so it\u2019s generally lighter than fried preparations.","common_uses_philippines":["Nilagang baka","Bulalo","Kare-kare with lean beef","Sinigang na baka","Tapa (lean","less oil)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":88},"nutrition_per_100g":{"calories_kcal":100,"protein_g":22.4,"fat_g":1.2,"saturated_fat_g":0.42,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":50,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":101,"iron_mg":3.1,"monounsaturated_fat_g":0.5,"phosphorus_mg":176,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":65,"total_ash_g":1.5,"unsaturated_fat_g":0.55,"vitamin_a_ug":65,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.12,"vitamin_b3_mg":2.4,"vitamin_c_mg":0,"water_g":74.9},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Why it\u2019s good: With about 100 kcal per 100 g and very low carbs, boiled lean carabeef helps you meet your daily protein needs for muscle repair and keeping you full between meals. Fat and sodium notes: It has 1.2 g total fat and 0.42 g saturated fat, which are relatively low for meat, but still worth balancing with other foods. It also has about 50 mg sodium, so it\u2019s best to keep an eye on added salt and salty sauces during your meals.","healthier_tips":["Pair with non-starchy vegetables (e.g., pechay, kangkong, cabbage) and a small serving of rice if you need energy for the day.","Choose lean cuts and skim off visible fat after boiling if needed.","Flavor with garlic, onion, herbs, and spices instead of extra salt; go easy on salty condiments.","For your daily pattern (3 full meals + 1\u20132 snacks), use it as your protein at lunch or dinner, and keep snacks mostly fruit or yogurt rather than more meat.","Watch portions: a typical serving is around 80\u2013120 g cooked, depending on your appetite and activity."]},"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\/carabeef-lean-meat-boiled?agent=true"}}}