juan nutrisyon logo
Aquatic Foods

Goby, flat-headed Nutrition Facts

Biyang puti/Tank goby
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 39%
Calories 81kcal / 2530kcal (3%)

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Saturated Fat
0.03 g/ 20g (0.15%)
free
Cholesterol
92 mg/ 300mg (30%)
Unsaturated Fat
0.06 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
19.7 g/ 71g (27%)

Vitamins

Vitamin A
4.75 mcg RAE/ 700mcg RAE (0.68%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
2.5 mg NE/ 16mg NE (15%)

Minerals

Calcium
74 mg/ 750mg (9%)
Iron
0.4 mg/ 12mg (3%)
Phosphorus
133 mg/ 700mg (19%)
source
Sodium
59 mg/ 1500mg (3%)
low
What is this food?
AI-assisted
Goby (flat-headed) fish. It’s a lean type of fish often cooked as viand (fried, sautéed, or stewed).
Why it matters to health
AI-assisted
Goby is a good protein source with very low carbs and fiber, which helps keep you full and supports muscle repair after meals. It also has cholesterol (about 92 mg per 100 g) and some sodium (about 59 mg per 100 g), so it’s best to watch how it’s prepared—especially if it’s salted, dried, or heavily seasoned. Its fat is low (about 0.2 g total fat), which is helpful for a balanced diet when paired with vegetables and smart portions.
Healthier tips
AI-assisted
For your 3 meals + 1–2 snacks a day:
  • Keep goby as your protein portion (about 1 palm-sized serving per meal).
  • Choose grilled, steamed, or lightly sautéed methods more often than deep-frying.
  • Boost the plate with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and add a sensible serving of rice or root crops if needed.
  • Go easy on salty sauces (toyo, patis, bagoong) and adjust seasoning using herbs, calamansi, or vinegar for flavor.
  • If you’re eating goby more frequently, rotate with other protein sources (fish, chicken, eggs, tofu) to keep your meals varied.
    • Common Filipino dishes
    Ginisang goby, fried goby, sinigang na isda (goby), paksiw na goby, goby with garlic and vinegar
    Images
    Food
    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.
    Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.