Meat and Poultry / Offal
Beef spleen
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 95kcal / 2530kcal (3%) |
Macronutrients
Protein | 18.2 g/ 71g (25%) | ||||||
Total Fat | 2 g/ 42g (4%) low | ||||||
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Total Carbs | 1 g/ 348g (0.29%) | ||||||
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Vitamins
Vit A | 3 mcg RAE/ 700mcg RAE (0.43%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.3 mg/ 1mg (23%) source |
Vit B3 | 4.5 mg NE/ 16mg NE (28%) source |
Vit C | 29 mg/ 70mg (41%) high |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Phosphorus | 300 mg/ 700mg (42%) high |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 154 mg/ 1500mg (10%) |
What is this food?
Beef spleen is an organ meat (a type of offal) that’s usually cooked as a savory viand. It’s mainly valued for its protein and iron-rich content.
Why it matters to health
Beef spleen provides protein to help build and repair body tissues, and it has iron (commonly helpful for blood health). It also has cholesterol and saturated fat (in this food: 175 mg cholesterol and 0.67 g saturated fat per 100 g), plus sodium (154 mg per 100 g). So it can fit well in your meals, but it’s best to keep portions reasonable and not eat it too often—especially if you’re watching cholesterol or heart health. Since it’s low in carbs and fiber, pair it with vegetables and whole grains for better overall balance.
Healthier tips
- Keep portions small: try about 1/2 cup cooked (or around 50–75 g) as part of one meal.
- Cook it with less oil: use stewing, sauté with minimal oil, or simmering instead of deep-frying.
- Balance your plate: add 1–2 cups non-starchy vegetables (e.g., pechay, kangkong, ampalaya) and 1 serving of rice or root crops.
- If it’s salty (like with soy sauce or seasoning), adjust the sauce and taste as you go.
- For frequency, enjoy it as a rotation (not a daily viand), especially if you also eat other organ meats.
Common Filipino dishes
Dinuguan, Beef kaldereta, Kare-kare, Ginataang atay at spleen, Nilaga
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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