Meat and Poultry
Beef lean meat, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 146kcal / 2530kcal (5%) |
Macronutrients
Protein | 25.3 g/ 71g (35%) | ||||
Total Fat | 5 g/ 42g (11%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 9.75 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 4.5 mg NE/ 16mg NE (28%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 174 mg/ 700mg (24%) source |
Iron | 2.5 mg/ 12mg (20%) source |
Sodium | 33 mg/ 1500mg (2%) very low |
What is this food?
Boiled lean beef (lean meat), about 100g. It’s mainly a protein food with very little carbs and fiber.
Why it matters to health
Lean beef helps support muscle repair and growth and keeps you full between meals. In this serving, there’s 5g total fat with 2.32g saturated fat, and 33mg sodium (relatively low since it’s boiled). Since it has 0g carbs, it’s a good choice when you want a protein-focused meal. To keep your overall diet balanced, pair it with vegetables and fiber-rich carbs (like brown rice, kamote, or whole grains) so you get enough fiber for digestion and steady energy.
Healthier tips
- Keep the portion to about 1 palm-sized serving per meal, then add lots of non-starchy vegetables.
- Choose lean cuts and skim off visible fat after boiling if needed.
- Boost fiber by pairing with vegetables and a sensible serving of carbs (e.g., 1/2–1 cup cooked rice or kamote, depending on your needs).
- For snacks, you can use boiled beef in small portions with veggies (e.g., beef + salad) instead of pairing with very salty sauces.
- If you’re watching sodium, go easy on salty dips and sauces—boiling keeps sodium lower.
Common Filipino dishes
Nilaga (boiled beef), Bulalo, Beef pares (leaner version), Kare-kare (lean beef with more vegetables), Sinigang na baka
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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