Know what’s on your plate
Snapper
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 100 kcal —
- Protein 21 g 41%
- Carbohydrate 0 g 0%
- Fat 1.3 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 64 mg 3%
- Cholesterol 37 mg 12%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 32 µg 4%
- Vitamin C 1.6 mg 2%
- Vitamin D 10.2 µg 51%
- Vitamin E 0.96 mg 6%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0.28 mg 2%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.4 mg 24%
- Folate (B9) 5 µg 1%
- Vitamin B12 3 µg 125%
- Choline 65 mg 12%
Minerals
- Calcium 32 mg 2%
- Iron 0.18 mg 1%
- Magnesium 32 mg 8%
- Phosphorus 198 mg 16%
- Potassium 417 mg 9%
- Zinc 0.36 mg 3%
- Copper 0.03 mg 3%
- Manganese 0.01 mg 1%
- Selenium 38.2 µg 69%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 100 | 21 g | 0 g | 1.3 g |
| 1 × oz | 85 g | 85 | 17 g | 0 g | 1.1 g |
| 1 × fillet | 218 g | 218 | 45 g | 0 g | 2.9 g |
| 2 × oz | 170 g | 170 | 35 g | 0 g | 2.3 g |
| ½ × oz | 42.5 g | 43 | 8.7 g | 0 g | 0.6 g |
| 3 × oz | 255 g | 255 | 52 g | 0 g | 3.4 g |
| 4 × oz | 340 g | 340 | 70 g | 0 g | 4.6 g |
Similar foods
Questions about Snapper
How do you bake snapper fillets without drying them out?
Put the fillets in a lightly oiled baking dish, season with salt, pepper and lemon, then bake at 200 °C for about 10–12 minutes, depending on thickness. They are ready when the flesh turns opaque and flakes easily.
How do you grill a whole snapper?
Ask the fishmonger to clean it, then score the skin on both sides so the heat reaches the thickest part. Brush with oil and grill over medium heat for about 6–8 minutes per side; it is done when the flesh flakes easily beside the backbone.
How can you tell if snapper is fresh when buying it?
Fresh whole snapper should smell clean and mild, with clear, bright eyes and firm flesh that springs back when pressed. For fillets, look for moist flesh without brown edges or a strong fishy smell.
How long can you keep fresh snapper in the fridge?
Keep it covered in the coldest part of the fridge and cook it within one to two days of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
What dishes are made with snapper?
Snapper works well grilled or baked whole, and is used in Caribbean escovitch fish, served with pickled onions and peppers. Its firm flesh also holds together in stews and curries.
Can you use grouper instead of snapper?
Yes. Grouper has a similarly mild flavour and firm flesh, so it works in grilled, baked or stewed dishes; it has 19.4 g protein per 100 g, compared with 21 g in snapper.
What nutrients stand out in snapper?
Snapper is high in selenium and vitamin B12, and is a source of vitamin D and phosphorus. A typical 85 g portion provides 17 g of protein.
How should you cook snapper safely?
Cook it until the centre reaches 63 °C, or until the flesh is opaque and flakes easily with a fork. If you are using a thermometer, check the thickest part of the fillet.
Source: USDA FoodData Central 173698 · per 100 g · carbohydrate per EU label, fibre excluded
