Meat and Poultry / Offal
Beef tongue
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 214kcal / 2530kcal (8%) |
Macronutrients
Protein | 14.8 g/ 71g (20%) | ||||||
Total Fat | 15.2 g/ 42g (36%) | ||||||
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Total Carbs | 4.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 5 mcg RAE/ 700mcg RAE (0.71%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.18 mg/ 1mg (13%) |
Vit B3 | 3.6 mg NE/ 16mg NE (22%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 154 mg/ 700mg (22%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 102 mg/ 1500mg (6%) low |
What is this food?
Beef tongue is a protein-rich cut from the cow. For every 100g, it has about 214 kcal and 15.2g total fat, with 6.6g saturated fat and 82mg cholesterol. It also has small carbs (4.4g) and almost no fiber (0g).
Why it matters to health
Beef tongue can help you meet your daily protein needs, which supports muscle repair and keeps you feeling full. However, it’s also higher in saturated fat and cholesterol, and it has low fiber, so it’s best paired with fiber-rich foods (like vegetables and legumes) to support digestion and steadier energy. It also has about 102mg sodium per 100g—so if it’s cooked with salty sauces or broth, total sodium can add up.
Healthier tips
- Keep portions reasonable: aim for about 1 palm-sized serving per meal, and balance it with lots of vegetables.
- Pair it with fiber: add 1–2 cups of non-starchy veggies (e.g., pechay, kangkong, cabbage) and/or a serving of beans or brown rice if available.
- Choose cooking methods that use less added fat: stew, grill, or simmer instead of deep-frying.
- Watch the sauce: if it’s salty (e.g., with soy-based dips), use smaller amounts.
- Since it’s rich in fat, enjoy it occasionally within your weekly rotation, especially if you also eat other fatty meats.
Common Filipino dishes
Dinuguan, Beef kaldereta, Nilaga (beef soup), Crispy beef tongue, Kare-kare
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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