Know what’s on your plate
Grouper
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 92 kcal —
- Protein 19 g 39%
- Carbohydrate 0 g 0%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 53 mg 2%
- Cholesterol 37 mg 12%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 43 µg 5%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.01 mg 0%
- Niacin (B3) 0.31 mg 2%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 9 µg 2%
- Vitamin B12 0.6 µg 25%
Minerals
- Calcium 27 mg 2%
- Iron 0.89 mg 5%
- Magnesium 31 mg 7%
- Phosphorus 162 mg 13%
- Potassium 483 mg 10%
- Zinc 0.48 mg 4%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 92 | 19 g | 0 g | 1 g |
| 1 × oz | 85 g | 78 | 17 g | 0 g | 0.9 g |
| 1 × fillet | 259 g | 238 | 50 g | 0 g | 2.6 g |
| 2 × oz | 170 g | 156 | 33 g | 0 g | 1.7 g |
| ½ × oz | 42.5 g | 39 | 8.2 g | 0 g | 0.4 g |
| 3 × oz | 255 g | 235 | 49 g | 0 g | 2.6 g |
| 4 × oz | 340 g | 313 | 66 g | 0 g | 3.5 g |
Similar foods
- Groperdeep frozen88 kcal / 100 g
- Sea bassmixed species, raw97 kcal / 100 g
- Pacific rockfishmixed species, raw90 kcal / 100 g
- Sharkmixed species, raw130 kcal / 100 g
- Snappermixed species, raw100 kcal / 100 g
- Mixed species perchraw91 kcal / 100 g
- Freshwater bassmixed species, raw114 kcal / 100 g
- Pacific ocean perch rockfishmixed species, raw90 kcal / 100 g
Questions about Grouper
How do you cook grouper without drying it out?
Its firm, lean flesh suits quick cooking: brush fillets with oil, season, then pan-fry over medium heat for about 3–4 minutes per side, depending on thickness. Take it off the heat as soon as the centre is opaque and flakes easily.
Can you grill grouper fillets?
Yes. Oil the fish and the clean grill, then cook over medium-high heat for roughly 3–5 minutes per side; thicker pieces may need longer. A fish basket makes it easier to turn the fillets without breaking them.
How do you know if grouper is fresh when buying it?
Fresh grouper should smell mild and sea-like, not strongly fishy or sour, and the flesh should look moist and spring back when pressed. For a whole fish, look for clear, bright eyes and red or pink gills.
How long can you keep grouper in the fridge?
Keep fresh grouper covered in the coldest part of the fridge and cook it within one to two days. Freeze it airtight if you will not use it in that time, and thaw it overnight in the fridge rather than on the worktop.
What dishes can you make with grouper?
Its firm fillets work well in fish tacos, curries and fish stew, as well as in a simple grilled or pan-fried supper. Add it near the end of a stew so the pieces stay intact instead of breaking apart.
What fish can you use instead of grouper?
Sea bass or snapper are good swaps for baking, grilling and pan-frying because their fillets are similarly mild and firm. Choose pieces of similar thickness and check them early, as cooking time depends on the cut.
Can you eat grouper raw?
Raw grouper is not risk-free: freezing does not remove every food-safety hazard, and lemon juice does not cook fish. For a safer meal, cook it until the flesh is opaque and flakes easily.
Source: USDA FoodData Central 171962 · per 100 g · carbohydrate per EU label, fibre excluded
