Meat and Poultry / Red Meat
Beef lean meat, broiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 149kcal / 2530kcal (5%) |
Macronutrients
Protein | 30.4 g/ 71g (42%) | ||||||
Total Fat | 3 g/ 42g (7%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 8 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.14 mg/ 1mg (11%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 6.4 mg NE/ 16mg NE (40%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 50 mg/ 750mg (6%) |
Phosphorus | 200 mg/ 700mg (28%) source |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 67 mg/ 1500mg (4%) low |
What is this food?
Lean beef, broiled (about 100 g). It’s a protein-rich meat with little to no carbohydrates.
Why it matters to health
Beef helps you meet your daily protein needs for muscle repair and keeping you full. This serving has 3 g total fat and 1.09 g saturated fat, plus 43 mg cholesterol. It’s also relatively low in sodium at 67 mg, which is helpful for heart-friendly eating. Since it has no fiber and no carbohydrates, it works best when paired with vegetables and fiber-rich foods (like brown rice, oats, or whole grains) to balance your meals.
Healthier tips
- For your 3 meals + 1–2 snacks routine, use broiled lean beef as your protein for lunch or dinner.
- Keep the portion to about 1 palm-sized serving (around 80–120 g cooked) and add 1–2 fists of non-starchy vegetables (e.g., pechay, kangkong, broccoli, carrots).
- Pair with high-fiber carbs if you need energy (e.g., brown rice, kamote, whole wheat bread) to support better fullness.
- Choose lighter seasoning when possible (go easy on salty sauces) to keep sodium in check.
- Broiling helps reduce extra added oil—good choice compared with deep-frying.
Common Filipino dishes
Beef tapa, bistek (beefsteak), kaldereta (leaner beef version), giniling (lean beef), nilaga (lean beef), mechado (lean beef)
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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