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Cooked grouper Calories
Lean protein and selenium source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cooked grouper (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 106% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked grouper Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 89% · Fat 11%
Cooked grouper nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.2 g | 74% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cooked grouper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 ounce (extra small) | 28 g | 33 kcal |
| 1 piece (small) | 75 g | 89 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (medium) | 120 g | 142 kcal |
| 1 piece (large) | 200 g | 236 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1 piece (jumbo) | 350 g | 413 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Cooked grouper
How do you reheat cooked grouper without drying it out?
Reheat cooked grouper gently, covered, in a low oven or in a skillet with a splash of water or broth. Stop as soon as it is hot throughout; prolonged heating makes its lean, firm flesh dry and tough.
How long does cooked grouper last in the fridge?
Cooked grouper keeps for about 3–4 days in the refrigerator when chilled promptly and stored in a sealed container. Discard it if it smells sour, feels slimy, or has been left at room temperature for too long.
Does cooked grouper have a lot of bones?
Cooked grouper is often served as a boneless fillet, but bones can remain, especially near the backbone. Check each portion before eating, and carefully remove any bones before serving it to a child.
What does cooked grouper taste like?
Cooked grouper has a mild, clean flavor and firm, chunky flakes rather than a strongly fishy taste. Its texture holds up well to grilling or baking, while lemon and herbs complement it without overpowering it.
Can you eat cooked grouper cold?
Yes, cooked grouper can be eaten cold if it was refrigerated promptly and kept chilled. Flake it into a salad or sandwich, but do not eat it cold if it has been left out for an extended period.
Can you freeze cooked grouper?
Yes, cooked grouper can be frozen in an airtight, freezer-safe container. Thaw it in the refrigerator and use it in a dish where its texture matters less, such as fish cakes or chowder, since freezing can make the flesh drier.
Is cooked grouper high in mercury?
Grouper can contain more mercury than low-mercury fish, and levels can vary with the species and size of the fish. People who are pregnant or regularly serve it to children should follow local fish-consumption guidance.
What sauces go well with cooked grouper?
Lemon-butter sauce, herb vinaigrette, or a light tomato-based sauce goes well with cooked grouper. Its mild flavor suits bright, fresh sauces; heavy seasoning can overwhelm the fish rather than complement it.
Can cooked grouper be used in fish tacos?
Yes, cooked grouper works well in fish tacos because its firm flakes hold together when folded into a tortilla. Warm the fish briefly, then add cabbage, lime, and a fresh salsa just before serving.
How can you tell if cooked grouper has gone bad?
Spoiled cooked grouper may have a sour or ammonia-like smell, a slimy surface, or unusual discoloration. Do not taste it to check; discard it if you are unsure how long it was stored or whether it stayed cold.
Cooked grouper Vitamins & Minerals
Vitamins
B12
2.55µg · 106% DV
B3
8.7mg · 54% DV
B6
0.6mg · 35% DV
B5
1.05mg · 21% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
368mg · 53% DV
Iodine
68µg · 45% DV
Potassium ⭐
540mg · 16% DV
Sodium
102mg · 4% DV
Cooked grouper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked grouper
To burn the 177 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked grouper?
Cooked grouper is the prepared meat of a grouper, a firm-fleshed fish found in warm seas, including the Mediterranean. It is commonly grilled, baked or gently steamed, and is served in coastal restaurants as well as cooked at home.
Its mild, clean flavour and substantial flakes work well with lemon, herbs and a simple salad. Around the Mediterranean it is often served as a main course with vegetables or potatoes; elsewhere, it also suits tacos, rice bowls or a straightforward fish supper. Grouper is a lean source of protein, with 24.8 g per 100 g. Grilling or baking keeps the meal lighter than frying, and a bright dressing complements the fish without masking its flavour.
How Nutritious Is Cooked grouper?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked grouper Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked grouper Contain Allergens?
Contains these allergens:
Which Diets Is Cooked grouper Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked grouper Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.