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Meat and Poultry

Beef chuck, lean, boiled

Baka paypay, laman, nilaga
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 109kcal / 2530kcal (4%)

Macronutrients

Protein
11.4 g/ 71g (16%)
Total Fat
2.4 g/ 42g (5%)
low
SFA
1.16 g/ 20g (5%)
Cholesterol
33 mg/ 300mg (11%)
UFA
1.24 g
Total Carbs
10.4 g/ 348g (2%)
Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free

Vitamins

Vit A
0.25 mcg RAE/ 700mcg RAE (0.04%)
Vit B1
0.01 mg/ 1mg (0.83%)
Vit B2
0.05 mg/ 1mg (3%)
Vit B3
1.9 mg NE/ 16mg NE (11%)
Vit C
0 mg/ 70mg (0%)

Minerals

Calcium
15 mg/ 750mg (2%)
Phosphorus
107 mg/ 700mg (15%)
Iron
0.4 mg/ 12mg (3%)
Sodium
42 mg/ 1500mg (2%)
low
What is this food?
Boiled lean beef chuck (about 100g). It’s a protein-rich cut of beef cooked by boiling, with small amounts of fat and no added sugar.
Why it matters to health
Lean beef chuck helps you meet your daily protein needs for muscle repair and staying full between meals. In this serving, it has 2.4g total fat (with 1.16g saturated fat) and 33mg cholesterol, so it’s best to pair it with plenty of vegetables and choose reasonable portions. It also has 10.4g carbohydrates but 0g fiber and 0g sugar, so it won’t provide much gut-supporting fiber on its own. Sodium is relatively low here (42mg), but the overall sodium can rise if you use salty broth, seasoning, or sauces.
Healthier tips
    For a balanced day (3 meals + 1–2 snacks), use boiled lean beef as your protein at lunch or dinner, then build the plate like this:
    • Half plate: non-starchy vegetables (e.g., pechay, cabbage, kangkong, sayote)
    • Quarter plate: rice or other carbs (adjust portion based on your activity)
    • Quarter plate: boiled lean beef
    To keep it lighter, flavor with herbs, garlic, pepper, calamansi, or vinegar instead of extra salty seasoning. If you’re adding broth, skim off excess fat once cooled. Aim to include fiber-rich sides (vegetables, beans, or fruit) since this beef has 0 fiber.
Common Filipino dishes
Nilaga (beef), Beef pares (leaner portion), Bulalo (lean beef chuck), Kare-kare (lean beef option), Sopas (beef version)
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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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