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Raw 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 Raw grouper (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 54.8 µg of Selenium covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw grouper Nutrition Facts
Selected: 1 serving (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%
Raw grouper nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| 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 Serving of Raw grouper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 138 kcal |
| 1 ounce (small) | 28 g | 26 kcal |
| 1 piece (small) | 75 g | 69 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (medium) | 100 g | 92 kcal |
| 1 piece (large) | 180 g | 166 kcal |
| 1 serving (large) | 200 g | 184 kcal |
| 1 serving (extra large) | 250 g | 230 kcal |
| 1 piece (jumbo) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Raw grouper
Can you eat raw grouper?
Yes, raw grouper can be eaten if it was handled and prepared for raw consumption. Raw fish can carry parasites and harmful microbes, so ordinary fresh grouper is not automatically safe to eat uncooked.
Can you use raw grouper for sushi or sashimi?
Yes, grouper can be served as sushi or sashimi when it is sourced and handled for raw eating. Buy it from a reputable fishmonger, keep it cold, and prepare it with clean utensils.
Can raw grouper contain parasites?
Yes, raw grouper may contain parasites. Freezing under appropriate commercial conditions can reduce the parasite risk, but it does not reliably eliminate bacteria or viruses.
Does lime juice make raw grouper safe to eat?
No, lime juice does not reliably cook raw grouper or kill every harmful microbe. Grouper marinated in citrus is still raw fish and carries the risks associated with eating raw seafood.
How do you make grouper ceviche?
Cut raw grouper into small pieces with a clean knife, keep it chilled, and marinate it with lime juice and your chosen aromatics. The acid changes the fish’s texture, but it does not make it reliably safe.
How should you choose grouper for eating raw?
Buy grouper specifically intended for raw consumption from a reputable seller, and make sure it has been kept cold. A label such as “sushi-grade” is not a universal safety guarantee, so ask the seller about its handling.
How long does raw grouper keep in the fridge?
Keep raw grouper covered in the coldest part of the refrigerator and use it as soon as possible. General food-safety guidance is to refrigerate raw fish for only one to two days before cooking or freezing it.
Does freezing grouper make it safe to eat raw?
No, freezing at home does not make grouper safe in every respect. Proper commercial freezing can reduce parasite risk, but it does not reliably kill bacteria or viruses; thaw grouper in the refrigerator.
Is raw grouper safe during pregnancy?
No, avoid raw grouper during pregnancy because raw fish can carry microbes that pose a greater risk during pregnancy. Choose grouper that has been thoroughly cooked instead.
Can raw grouper cause ciguatera poisoning?
Yes, grouper from some tropical reef areas can contain ciguatoxins. Cooking and freezing do not destroy these toxins, so the fish’s origin matters; avoid grouper from an unknown source.
Raw grouper Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B6
0.6mg · 35% DV
B3
5.25mg · 33% DV
B5
1.13mg · 23% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
258mg · 37% DV
Iodine
45µg · 30% DV
Potassium ⭐
485mg · 14% DV
Sodium
80mg · 3% DV
Raw grouper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw grouper
To burn the 138 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 Raw grouper?
Raw grouper is the uncooked flesh of a large marine fish found in warm waters, including the Mediterranean. Grouper is more commonly served cooked—grilled, baked or in stews—but it is also used raw in dishes such as crudo, ceviche and sushi when sourced and prepared for that purpose.
Its flesh is firm and mild, so citrus, herbs and a little olive oil complement it without overpowering its flavour. Raw grouper is lean and protein-rich, with 19.4 g of protein per 100 g. If you want to serve it uncooked, buy fish specifically suitable for raw preparations from a trusted supplier, keep it cold, and follow local food-safety guidance.
How Nutritious Is Raw 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
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 Raw grouper 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 Raw grouper Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw grouper Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.