Foraged Foods / Wild Fruits
Goby, long-tailed
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 89kcal / 2530kcal (3%) |
Macronutrients
Protein | 16.8 g/ 71g (23%) | ||||
Total Fat | 2.4 g/ 42g (5%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.28 mg/ 1mg (21%) source |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 706 mg/ 750mg (94%) high |
Phosphorus | 321 mg/ 700mg (45%) high |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 60 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Goby (long-tailed) — a small fish commonly eaten as ulam. In a 100g serving, it’s very low in carbohydrates and provides a modest amount of fat.
Why it matters to health
Goby can be a good choice for adding protein-rich ulam to your meals while keeping carbs low. It also has some fat (about 2.4g per 100g), including saturated fat (about 0.36g), and a relatively low sodium level (about 60mg per 100g). This helps support balanced eating across your 3 full meals and 1–2 snacks a day—especially when you pair it with rice plus lots of vegetables and use lighter seasonings. If it’s prepared with salty sauces (like patis or bagoong), sodium can go up, so it’s best to watch the seasoning amount.
Healthier tips
- Pair goby with 1–2 cups of vegetables (e.g., kangkong, pechay, ampalaya leaves) and a reasonable serving of rice.
- Choose cooking methods like ginisa with minimal oil, steamed, or grilled; avoid deep-frying when possible.
- Go easy on salty condiments (patis, bagoong, soy sauce). Add flavor with garlic, onions, calamansi, and herbs instead.
- For portion: aim for about 1 palm-sized serving of fish per meal, then fill the plate with veggies and a controlled amount of rice.
Common Filipino dishes
Ginisang goby, Tinapa-style goby, Goby with garlic and calamansi, Sweet and sour fish (goby), Sinigang na goby
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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