{"data":{"name":"Goby, flat-headed","slug":"goby-flat-headed","scientific_name":"Glossogobius giurus","alternate_names":["Biyang puti\/Tank goby"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Goby (flat-headed) fish. It\u2019s a lean type of fish often cooked as viand (fried, saut\u00e9ed, or stewed).","common_uses_philippines":["Ginisang goby","fried goby","sinigang na isda (goby)","paksiw na goby","goby with garlic and vinegar"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":39},"nutrition_per_100g":{"calories_kcal":81,"protein_g":19.7,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":59,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":74,"cholesterol_mg":92,"iron_mg":0.4,"monounsaturated_fat_g":0.02,"phosphorus_mg":133,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":95,"total_ash_g":1.2,"unsaturated_fat_g":0.06,"vitamin_a_ug":95,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.09,"vitamin_b3_mg":2.5,"vitamin_c_mg":0,"water_g":78.9},"serving_suggestions":[],"health_notes":{"summary":"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\u2019s best to watch how it\u2019s prepared\u2014especially if it\u2019s 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":["For your 3 meals + 1\u20132 snacks a day:","Keep goby as your protein portion (about 1 palm-sized serving per meal).","Choose grilled, steamed, or lightly saut\u00e9ed 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\u2019re eating goby more frequently, rotate with other protein sources (fish, chicken, eggs, tofu) to keep your meals varied."]},"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?agent=true"}}}