Prepared and Processed
Goby, flat-headed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 68% |
| Calories | 187kcal / 2530kcal (7%) |
Macronutrients
Protein | 44.8 g/ 71g (63%) | ||||
Total Fat | 0.9 g/ 42g (2%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 21 mcg RAE/ 700mcg RAE (3%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 467 mg/ 750mg (62%) high |
Phosphorus | 281 mg/ 700mg (40%) high |
Iron | 1 mg/ 12mg (8%) |
Sodium | 7270 mg/ 1500mg (484%) |
Allergen Info
Fish
What is this food?
Dried goby (flat-headed fish), a small fish that’s dried and used as a protein topping or side dish.
Why it matters to health
Dried goby is a convenient source of protein, which helps keep you full and supports muscle maintenance. It also has very low carbs and no sugar, so it fits well with balanced meals. However, it’s high in sodium (about 7,270 mg per 100 g), which can add up quickly if you eat a lot or if you also have salty viands and bagoong/processed foods in the same day. It also has a small amount of fat, including saturated fat (0.14 g per 100 g), so portion size matters for a heart-friendly diet.
Healthier tips
- Use a small serving: treat it like a condiment or topping (e.g., a few tablespoons) rather than a main viand portion.
- If the goby is very salty, rinse briefly and pat dry before cooking/adding to your ulam.
- Pair it with non-starchy vegetables (e.g., kangkong, pechay, okra) and a sensible amount of rice or root crops to balance the meal.
- For your daily pattern (3 meals + 1–2 snacks), keep salty items to one main salty source per meal so sodium doesn’t stack up.
- Choose cooking styles that don’t add extra salt (e.g., sauté with garlic/onion, or add to soups with less added seasoning).
Common Filipino dishes
Ginisang dried goby, Tinapa-style dried fish with rice, Dried goby with garlic and vinegar, Kinilaw-style dried fish (lightly rehydrated), Dried goby as topping for sinangag
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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