Meat and Poultry / Offal
Beef brain
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 127kcal / 2530kcal (5%) |
Macronutrients
Protein | 10.3 g/ 71g (14%) | ||||||
Total Fat | 9.4 g/ 42g (22%) | ||||||
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Total Carbs | 0.3 g/ 348g (0.09%) | ||||||
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Vitamins
Vit A | 5.75 mcg RAE/ 700mcg RAE (0.82%) |
Vit B1 | 0.13 mg/ 1mg (10%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 3.8 mg NE/ 16mg NE (23%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 208 mg/ 700mg (29%) source |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 141 mg/ 1500mg (9%) |
What is this food?
Beef brain is an organ meat from the head of cattle. It’s mainly a protein-rich food, but it also tends to be high in cholesterol and saturated fat compared with lean meats.
Why it matters to health
In a 100g serving, beef brain has about 127 kcal and 9.4g total fat (with 2.1g saturated fat) plus very high cholesterol (about 2747mg) and 141mg sodium. It has almost no carbs and no fiber, so it won’t help with fullness the way vegetables and whole grains do. If you eat it often, the saturated fat and cholesterol can add up—so it’s best as an occasional choice, especially if you’re watching your heart health or cholesterol levels. When eaten in reasonable portions, it can still fit into a balanced day because it contributes protein to your meals.
Healthier tips
- Keep portions small: aim for about 30–50g if you’re having it as a main ulam.
- Balance your plate: pair it with non-starchy vegetables (like kangkong, pechay, okra, carrots) and add a carb portion you can control (rice or bread).
- Watch the cooking: choose boiled, grilled, or lightly sautéed methods instead of deep-frying.
- Plan frequency: since it’s high in cholesterol and saturated fat, have it occasionally, not daily.
- Use it to diversify protein: rotate with fish, chicken (skinless), tofu, eggs, and beans so your intake is more balanced across the week.
Common Filipino dishes
Dinuguan, Crispy beef brain, Beef brain adobo, Beef brain ginisa, Beef brain with onions and soy sauce
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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