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Grouper Fish Calories
High in protein, low in fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grouper Fish (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 0 g of carbs, 29.1 g of protein, 1.5 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.
Grouper Fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
138
KCAL / 150G
Carbs
0g
· 0% DV
Protein
29.1g
· 58% DV
Fat
1.5g
· 2% 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 90% · Fat 10%
Grouper Fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.1 g | 58% |
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 Medium Grouper Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 138 kcal |
| 1 slice (thin) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 slice (thick) | 150 g | 138 kcal |
| 1 serving (medium) | 180 g | 166 kcal |
| 1 piece (large) | 250 g | 230 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1 piece (jumbo) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Grouper Fish
What does grouper taste like?
Grouper has a mild, slightly sweet flavor and firm, flaky flesh rather than a strongly fishy taste. Its sturdy texture holds together well during cooking, which is why it works in dishes where a delicate fillet might fall apart.
How do you cook grouper?
Grouper can be grilled, baked, pan-seared, or used in a stew. Cook it just until the flesh turns opaque and separates easily with a fork; leaving it on the heat too long can make this lean fish dry.
Is grouper good for grilling?
Yes, grouper is well suited to grilling because its firm flesh holds together over direct heat. Oil the fish and the grill lightly, and let the first side cook before turning to help prevent the fillet from sticking or breaking.
Does grouper have a lot of bones?
Grouper has a backbone and rib bones, but boneless fillets are commonly available. A fillet can still contain an occasional pin bone, so feel along the flesh and remove any you find before serving, especially to children.
Can you bake grouper in the oven?
Yes, grouper bakes well in the oven. Season it with olive oil, lemon, and herbs, then bake until the center is opaque and flakes easily. Check thicker pieces carefully, since baking time varies with the size of the fillet.
Is grouper a good substitute for cod?
Grouper can replace cod in many baked, grilled, or pan-cooked recipes because both have mild flavor and firm flesh. Grouper is often a little denser, so adjust the cooking time to the thickness of the piece rather than copying it blindly.
How can you tell if grouper is fresh?
Fresh grouper should smell clean and mild, not sour or strongly fishy. Whole fish should have clear eyes and firm flesh that springs back when pressed; a fillet should look moist, without discolored or dried edges.
How long does raw grouper last in the fridge?
Keep raw grouper cold in the refrigerator and cook it within one to two days of purchase. Store it covered on the lowest shelf to contain drips, and freeze it sooner if you will not use it in that time.
Can you freeze grouper?
Yes, grouper freezes well when wrapped tightly to limit air exposure. Freeze it while fresh, then thaw it in the refrigerator before cooking; avoid thawing it on the counter, where the surface can warm while the center remains frozen.
Is grouper high in mercury?
Grouper can contain more mercury than smaller fish because it is a predatory fish, though levels vary by species and source. People who are pregnant, breastfeeding, or choosing fish for young children should follow local seafood advisories and vary the fish they eat.
Grouper Fish Vitamins & Minerals
Vitamins
B12
2.55µg · 106% DV
B6
0.45mg · 26% DV
B3
3.15mg · 20% DV
Vitamin D
3.3µg · 16% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
270mg · 39% DV
Iodine
45µg · 30% DV
Potassium ⭐
495mg · 15% DV
Sodium
98mg · 4% DV
Grouper Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grouper Fish
To burn the 138 calories in 1 piece (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 Grouper Fish?
Grouper fish refers to several large reef-dwelling fish found in warm seas, including the Mediterranean and Atlantic. Its flesh is white, mild in flavour and firm enough to hold together during cooking, while remaining moist when handled gently. Around the Mediterranean it is commonly grilled, baked or cooked in a simple stew; elsewhere, it also works well steamed or served with herbs, citrus and vegetables. The flavour is delicate, so a light seasoning usually suits it better than a heavy sauce.
It is a high-protein, low-fat choice: 100 g provides 19.4 g of protein and 1 g of fat. For a lighter meal, grill or bake it and pair it with salad or vegetables.
How Nutritious Is Grouper Fish?
Nutrient density
Very 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
High
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 Grouper Fish Processed?
NOVA 1
Unprocessed
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 Grouper Fish Contain Allergens?
Contains these allergens:
Which Diets Is Grouper Fish 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
Grouper Fish Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.