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Rock Grouper Calories
Lean, high-protein saltwater fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rock Grouper (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 0 g of carbs, 37.3 g of protein, 1.5 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Rock Grouper Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.3g
· 75% 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 92% · Fat 8%
Rock Grouper nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 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 | 37.3 g | 75% |
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 Rock Grouper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 ounce (small) | 28 g | 33 kcal |
| 3 ounce (medium) | 85 g | 100 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 100 g | 118 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 Rock Grouper
What is rock grouper, and where does it live?
Rock grouper is a name used for grouper fish associated with rocky or reef habitats. It is a saltwater fish, and the exact species meant by the market name can vary by region, so the name alone may not identify one precise species.
Does rock grouper taste strongly fishy?
No, rock grouper usually has a mild, clean flavor rather than a strongly fishy taste. Its white flesh is firm and flaky, making it a good match for simple seasonings such as lemon, herbs, and olive oil.
What is the best way to cook rock grouper?
Rock grouper works well grilled, baked, or pan-seared. Its firm flesh holds together better than delicate fish, but thick portions can dry out if overcooked; remove it from the heat once the flesh turns opaque and flakes easily.
How is rock grouper different from sea bass?
Rock grouper generally has thicker, firmer flesh and larger flakes than sea bass, which tends to be more delicate. The two can both be baked or grilled, but grouper is less likely to break apart during cooking.
Can you grill rock grouper without it sticking?
Yes, rock grouper can be grilled without sticking if the grill is clean and fully heated first. Pat the fish dry, lightly oil the fish or grill, and wait until it releases easily before turning it.
Does rock grouper have a lot of bones?
Rock grouper has a central backbone and rib bones, but a properly cut fillet has most of these removed. Check the flesh for any remaining pin bones before serving, especially when preparing it for children.
Can rock grouper be used in fish tacos?
Yes, rock grouper works well in fish tacos because its firm flakes hold their shape when cooked. Season it simply, cook until opaque, then pair it with crunchy cabbage and a bright citrus salsa.
How should you store cooked rock grouper?
Refrigerate cooked rock grouper promptly in a covered container and use it within a few days. Reheat it gently to avoid drying the firm flesh, or serve it cold in a salad while it is still properly chilled.
Is rock grouper safe to eat raw?
It is safer to cook rock grouper rather than eat it raw. Raw fish can carry parasites or harmful microbes, and citrus juice or vinegar does not reliably eliminate them; cooking thoroughly reduces that risk.
Should pregnant people limit rock grouper because of mercury?
Pregnant people should follow local guidance for grouper and other predatory fish, since mercury levels can vary by species and catch location. Check current regional fish advisories, and ask a healthcare professional if the guidance is unclear.
Rock Grouper Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
8.7mg · 54% DV
B6
0.59mg · 35% DV
B5
1.13mg · 23% DV
Minerals
Selenium
55µg · 100% DV
Iodine
68µg · 45% DV
Phosphorus
308mg · 44% DV
Potassium ⭐
518mg · 15% DV
Sodium
80mg · 3% DV
Rock Grouper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rock 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 Rock Grouper?
Rock Grouper is a saltwater fish associated with rocky reefs and coastal waters. Its white flesh is firm and substantial, holding together well during cooking, with a mild flavour that takes readily to herbs, citrus and spices.
Across its range, it is commonly grilled, baked or pan-seared and served with vegetables, rice or a fresh salad; thicker portions also work well in stews. It is lean and high in protein, with 24.9 g of protein per 100 g. For a lighter plate, grill or bake it rather than frying, and pair it with seasonal vegetables.
How Nutritious Is Rock 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 Rock 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 Rock Grouper Contain Allergens?
Contains these allergens:
Which Diets Is Rock 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
Rock Grouper Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.32g
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.