Fish, grouper, mixed species, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Grouper is a lean, firm-fleshed white fish prized for its mild, sweet flavor and large, tender flakes. With a near-zero fat content and an impressive 19.38g of protein per 100g, it offers a clean, satisfying meal that readily absorbs marinades and seasonings. Its dense texture holds up beautifully to various cooking methods, from grilling to steaming.
Calorie split: 89% protein · 0% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love grouper for its ability to be the perfect canvas for bold flavors—whether in a spicy Caribbean curry or a simple lemon-herb bake—without overpowering the dish. Its substantial, meaty texture provides a satisfying bite that feels both light and hearty.
⚠️ Watch-outs & how to enjoy it better
As a lean fish, grouper can become dry if overcooked, so careful timing is essential. It is a common allergen for those with fish sensitivities. To counteract dryness, cook it to an internal temperature of 145°F (63°C) and consider basting or using a marinade with a touch of oil or fat.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Very low in fat and calories, supporting weight management.
- Rich in essential minerals like selenium and phosphorus.
- Contains omega-3 fatty acids, albeit in lower amounts than oily fish.
- A versatile, mild-flavored base for many global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Grouper are protogynous hermaphrodites, meaning they are born female and can later change to male as they grow larger and older.
Full nutrition (USDA data · scales with serving)
| Water | 79.2 g |
| Energy | 92.0 kcal |
| Energy | 385 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.89 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 483 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.31 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.60 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 43.0 ug |
| Vitamin A, IU | 143 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.14 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.22 g |
| Cholesterol | 37.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.85 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.57 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.65 g |
| Valine | 1.00 g |
| Arginine | 1.2 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.93 g |
| Proline | 0.69 g |
| Serine | 0.79 g |
FAQ
Is grouper a healthy fish to eat?
Yes, grouper is very healthy. It is low in calories and fat while being an excellent source of high-quality protein and minerals like selenium. It also contains some heart-healthy omega-3 fatty acids.
What does grouper taste like?
Grouper has a mild, sweet, and slightly nutty flavor with a clean, non-fishy taste. Its texture is firm and meaty with large flakes, making it a favorite for those who prefer less 'fishy' seafood.
How do I prevent grouper from drying out?
To keep grouper moist, avoid overcooking. Cook it to an internal temperature of 145°F (63°C). Techniques like baking en papillote (in parchment), steaming, or grilling with a marinade help retain moisture. Patting the fish dry before cooking also promotes better searing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.92 kcal/g · 84% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.