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Red Snapper Calories
High protein, low fat, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red Snapper (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 39.5 g of protein, 2 g of fat and 0 g of fiber. Its 3.5 µg of B12 covers 144% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red Snapper Nutrition Facts
Selected: 1 piece (medium) · 150 g
192
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39.5g
· 79% 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 90% · Fat 10%
Red Snapper nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.5 g | 79% |
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 Red Snapper?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 192 kcal |
| 1 slice (thin) | 75 g | 96 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 100 g | 128 kcal |
| 1 serving (medium) | 120 g | 154 kcal |
| 1 slice (thick) | 120 g | 154 kcal |
| 1 serving (large) | 180 g | 230 kcal |
| 1 piece (large) | 200 g | 256 kcal |
| 1 piece (extra large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Red Snapper
What does red snapper taste like?
Red snapper has a mild, slightly sweet flavor and firm, flaky flesh. Its taste is not strongly fishy, so it works well with simple seasonings such as lemon, herbs, and olive oil rather than heavy sauces.
Is red snapper healthy to eat?
Yes, red snapper can be a nutritious choice: it provides lean protein and nutrients such as selenium and vitamin B12. Baking, grilling, or steaming it keeps the meal lighter than deep-frying or serving it with a rich, creamy sauce.
What is the best way to cook red snapper?
Red snapper is well suited to baking, grilling, or pan-searing because its flesh holds together while becoming flaky. Use a little oil and season simply; thinner fillets cook quickly, so watch them closely to keep them from drying out.
Does red snapper have a lot of bones?
Whole red snapper has a backbone and rib bones, and a fillet can still contain small pin bones. Ask the fishmonger to remove them, then feel along the flesh before cooking or serving, especially if children will be eating it.
How is red snapper different from tilapia?
Red snapper generally has firmer flesh and a more distinct, mildly sweet flavor than tilapia, which is usually very mild. They can sometimes substitute for each other in recipes, but tilapia is softer and may break apart more easily.
Can you eat the skin of red snapper?
Yes, red snapper skin is edible and can turn crisp when pan-seared. Make sure the scales are removed before cooking. If you do not enjoy the texture, the skin usually separates easily from the flesh after cooking.
How can you tell when red snapper is cooked?
Red snapper is cooked when its flesh turns opaque and separates into flakes when gently pressed with a fork. If the center still looks translucent, cook it a little longer; leaving it on the heat too long can make it dry.
How do you choose fresh red snapper?
Fresh red snapper should smell mildly of the sea, not sour or strongly fishy. For a whole fish, look for clear eyes and firm flesh; for fillets, avoid pieces with dried edges, damaged flesh, or an unusual discoloration.
Can you freeze red snapper?
Yes, red snapper can be frozen. Wrap it tightly to limit air exposure and thaw it in the refrigerator before cooking. Do not refreeze fish after it has thawed; cooking it soon after thawing helps preserve its texture.
Is red snapper safe to eat during pregnancy?
Red snapper can be eaten during pregnancy when thoroughly cooked, but mercury levels can vary with the fish’s source. Follow local pregnancy fish-consumption guidance, and ask your clinician if you are unsure how often it is appropriate for you.
Red Snapper Vitamins & Minerals
Vitamins
B12
3.45µg · 144% DV
B6
0.6mg · 35% DV
B5
0.9mg · 18% DV
B3
2.85mg · 18% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
38µg · 25% DV
Potassium ⭐
666mg · 20% DV
Sodium
90mg · 4% DV
Red Snapper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Snapper
To burn the 192 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 Red Snapper?
Red snapper is a saltwater fish found in the western Atlantic, including the Gulf of Mexico. Its firm, pale flesh is sold whole or as fillets, fresh or frozen, and is prized in coastal seafood cooking.
The flavour is mild and slightly sweet, with a texture that holds together well on the grill. It is commonly grilled, baked or pan-seared, then served with citrus, herbs and vegetables; in the US Gulf Coast, it also appears in local seafood dishes. With 26.3 g of protein and 1.3 g of fat per 100 g, it is a lean, protein-rich choice. For a lighter meal, bake or grill it and pair it with a simple salad.
How Nutritious Is Red Snapper?
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 Red Snapper 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 Red Snapper Contain Allergens?
Contains these allergens:
Which Diets Is Red Snapper 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
Red Snapper Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.6g
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.