{"data":{"name":"Goby, flat-headed, dried","slug":"goby-flat-headed-dried","scientific_name":"N\/A","alternate_names":["Biyang puti","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Dried goby (flat-headed fish), a small fish that\u2019s dried and used as a protein topping or side dish.","common_uses_philippines":["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"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":68},"nutrition_per_100g":{"calories_kcal":187,"protein_g":44.8,"fat_g":0.9,"saturated_fat_g":0.14,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":7270,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":467,"iron_mg":1,"monounsaturated_fat_g":0.09,"phosphorus_mg":281,"polyunsaturated_fat_g":0.18,"retinol_activity_equivalent_ug":420,"total_ash_g":20.2,"unsaturated_fat_g":0.27,"vitamin_a_ug":420,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.01,"vitamin_b3_from_tryptophan_mg":6.9,"vitamin_b3_mg":1.5,"vitamin_c_mg":0,"water_g":34.1},"serving_suggestions":[{"label":"1 piece","weight_g":25,"volume_ml":null}],"health_notes":{"summary":"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\u2019s 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\u20132 snacks), keep salty items to one main salty source per meal so sodium doesn\u2019t stack up.","Choose cooking styles that don\u2019t add extra salt (e.g., saut\u00e9 with garlic\/onion, or add to soups with less added seasoning)."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/goby-flat-headed-dried?agent=true"}}}