Food guide

Grouper

A firm cooked reef fish; larger grouper can be higher in mercury, so keep portions occasional.

SeafoodProtein-Rich

Grouper, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of grouper, cooked for fair comparison. Typical serving: 100 g cooked — 118 kcal per 100 g serving.

Nutrition information for Grouper
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	118 kcal	118 kcal	100 kcal
Protein	24.8 g	24.8 g	21 g
Carbohydrate	0 g	0 g	0 g
Fat	1.3 g	1.3 g	1.1 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of grouper, with a typical serving and FDA Daily Value for adults.

Micronutrients for Grouper
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	50 µg	50 µg	6%
Vitamin C	0 mg	0 mg	0%
Thiamin	0.081 mg	0.081 mg	7%
Riboflavin	0.006 mg	0.006 mg	<1%
Niacin	0.38 mg	0.38 mg	2%
Vitamin B6	0.35 mg	0.35 mg	21%
Folate	10 µg	10 µg	3%
Vitamin B12	0.69 µg	0.69 µg	29%
Pantothenic acid	0.87 mg	0.87 mg	17%
Minerals
Calcium	21 mg	21 mg	2%
Iron	1.1 mg	1.1 mg	6%
Magnesium	37 mg	37 mg	9%
Phosphorus	143 mg	143 mg	11%
Potassium	475 mg	475 mg	10%
Sodium	53 mg	53 mg	2%
Zinc	0.51 mg	0.51 mg	5%
Selenium	46.8 µg	46.8 µg	85%
Copper	0.045 mg	0.045 mg	5%
Manganese	0.012 mg	0.012 mg	<1%

Source: USDA FoodData Central — Fish, grouper, mixed species, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat grouper?

A concentrated protein food for the calories it costs.
A firm cooked reef fish; larger grouper can be higher in mercury, so keep portions occasional.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Lime, Chili, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.