Seafood
raw grouper.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
grouper
SERVING
CALORIES
92
PROTEIN
19.4g
CARBS
0g
FAT
1.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories92kcal—
Protein19.4g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.0g1%
Saturated fat0.23g1%
Trans fat0g—
Cholesterol37mg12%
Water78.5g—
MINERALS
Sodium53mg2%
Potassium475mg10%
Calcium27mg2%
Iron0.89mg5%
Magnesium37mg9%
Phosphorus143mg11%
Zinc0.51mg5%
Copper0.03mg3%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A50µg6%
Vitamin C0mg0%
Vitamin D2.5µg13%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.30mg18%
Folate (B9)10µg3%
Vitamin B120.65µg27%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, crucial for muscle repair, growth, and overall body function.
- ✓Rich in selenium, a powerful antioxidant that supports immune function and protects cells from damage.
- ✓Provides essential omega-3 fatty acids (EPA and DHA), which support heart health by reducing inflammation and blood pressure.
- ✓Good source of key minerals like phosphorus for bone health and potassium for maintaining proper fluid balance and nerve function.
COOKING TIPS
In the kitchen.
- 1Grouper has a mild, slightly sweet flavor and a firm, large-flaked texture that holds up well to various cooking methods like grilling, broiling, baking, and pan-searing.
- 2To check for doneness, cook until the flesh is opaque and flakes easily with a fork, or reaches an internal temperature of 145°F (63°C). Be careful not to overcook, as it can become dry.
- 3Its firm texture makes it ideal for fish tacos, sandwiches, or serving as a steak-like fillet. It pairs well with citrus, garlic, herbs, and tropical fruit salsas.
- 4When pan-searing, ensure the pan is hot and the fish is patted dry to achieve a crispy, golden-brown crust.
STORAGE
Keep it fresh.
- For immediate use, store raw grouper in the coldest part of your refrigerator (below 40°F or 4°C) for up to two days. Keep it in its original packaging or a sealed container.
- For longer storage, freeze grouper at 0°F (-18°C) or below. Pat the fillets dry, wrap tightly in plastic wrap then foil or place in a freezer bag, removing as much air as possible. Use within 3-6 months for best quality.
FAQ
Frequently asked questions.
Is raw grouper healthy?
Yes, grouper is a very healthy seafood choice. It is an excellent source of lean, high-quality protein and is low in calories and saturated fat. It also provides essential nutrients like selenium, potassium, and heart-healthy omega-3 fatty acids.
How much protein is in raw grouper?
Raw grouper is protein-dense, containing approximately 19.38g of protein per 100g serving. With only 92 calories per 100g, it offers a high protein-to-calorie ratio, making it ideal for muscle maintenance and weight management.
Is grouper keto-friendly?
Yes, raw grouper is perfectly keto-friendly and suitable for low-carb diets. It contains 0g of carbohydrates and 0g of sugar, allowing it to fit easily into a ketogenic nutritional plan.
What does grouper taste like?
Grouper has a mild, subtle, and slightly sweet flavor profile that is not overly 'fishy.' Its texture is firm with large flakes, making it similar to other white fish like sea bass or halibut.
Can I eat raw grouper in ceviche or sashimi?
While grouper is popular in ceviche because its firm flesh holds up well to citrus juices, eating it raw carries a risk of parasites. If consuming raw, ensure the fish is 'sushi-grade,' meaning it has been commercially flash-frozen to temperatures that kill parasites.
How do you know if raw grouper is fresh?
Fresh grouper should have a clean, mild scent of the ocean and never a strong or ammonia-like odor. The flesh should be firm and translucent, springing back when pressed, rather than leaving an indentation.
How should I store raw grouper?
Store raw grouper in the coldest part of your refrigerator, ideally wrapped tightly in plastic or kept in an airtight container on a bed of ice. It should be cooked or frozen within 1 to 2 days of purchase for optimal safety and quality.
What are the best ways to cook grouper?
Because of its firm texture, grouper is very versatile and can be grilled, blackened, baked, or pan-seared. It holds its shape well on a grill and absorbs marinades and seasonings effectively without falling apart.
Does grouper contain high levels of mercury?
Grouper is considered to have moderate mercury levels. While it is safe for most healthy adults to enjoy a few times a month, pregnant women and young children should limit their consumption according to local health guidelines.
Is grouper gluten-free and dairy-free?
In its raw, natural state, grouper is 100% gluten-free and dairy-free. It is a pure animal protein, though you should always be mindful of cross-contamination or added ingredients during the cooking process.
