Meat and Poultry / Offal
Beef omasum
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 95kcal / 2530kcal (3%) |
Macronutrients
Protein | 15.1 g/ 71g (21%) | ||||||
Total Fat | 3.8 g/ 42g (9%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 2.5 mcg RAE/ 700mcg RAE (0.36%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 84 mg/ 750mg (11%) |
Phosphorus | 116 mg/ 700mg (16%) source |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 35 mg/ 1500mg (2%) very low |
What is this food?
Beef omasum is the edible lining of the cow’s third stomach. It’s a type of organ meat, usually cooked as a savory viand (often stewed or braised) and used as a protein-rich ulam.
Why it matters to health
Beef omasum is a good protein choice for building and repairing body tissues, especially helpful when you’re aiming for 3 full meals plus 1–2 snacks in a day. It’s also relatively low in carbs and fiber (so it works best paired with vegetables and a balanced carb source). However, it contains saturated fat (1.33 g per 100 g) and cholesterol (126 mg per 100 g). It’s also low in sodium (35 mg per 100 g), but the overall sodium can still rise depending on how it’s cooked (like with salty broth, seasoning, or sauces).
Healthier tips
- Keep portions reasonable: use it as the protein for your meal, then fill half your plate with vegetables and a sensible amount of rice or other carbs.
- Choose cooking methods that use less added oil—stew, simmer, or braise with plenty of aromatics and vegetables.
- If you’re watching saturated fat and cholesterol, balance your organ-meat intake by rotating with other proteins (fish, chicken, tofu, beans).
- Watch the seasoning: go easy on salty sauces and broth, especially if you’re also eating salty snacks.
- For better overall balance, add fiber-rich sides like okra, pechay, kangkong, or mixed vegetables.
Common Filipino dishes
Beef omasum guisado, Beef omasum sinigang, Beef omasum nilaga, Dinuguan (with pork/organ mix), Kare-kare (with peanut sauce and vegetables)
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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