💎 Key Nutrients
What Is Fish, Grouper? Origin and Varieties
Grouper refers not to a single species but rather to a diverse group of large, reef‑associated fishes mostly within the genera Epinephelus, Mycteroperca, and Plectropomus. These fishes are predominantly found in tropical and subtropical waters across the Atlantic, Pacific, and Indian Oceans and are prized both commercially and recreationally for their firm, white flesh. Common edible varieties include red grouper, black grouper, gag grouper, and scamp grouper. (CAST and SPEAR)(CAST and SPEAR) Historically, grouper has been an important food source for coastal communities from the Caribbean to Southeast Asia because it grows relatively large and yields a generous fillet. The fish’s mild, slightly sweet taste and firm texture make it versatile in cooking. Grouper can be grilled, baked, steamed, sautéed, or lightly fried, often paired with citrus, herbs, and aromatic spices that complement rather than overpower its natural flavor. (CAST and SPEAR)(CAST and SPEAR) Marine ecologists note that groupers are generally long‑lived predators that play a critical role in reef ecosystems. They grow slowly and mature late in life, which makes some species vulnerable to overfishing and habitat loss. For example, goliath grouper and warsaw grouper are subject to conservation regulations due to overexploitation and ecological importance. (CAST and SPEAR)(CAST and SPEAR) Despite the range of species, most commercially available grouper for markets and restaurants share similar nutritional profiles and culinary characteristics. The flesh is lean, low in calories, and high in complete protein, and can be a nutritious part of balanced dietary patterns. Variations between species can affect mercury content, so smaller grouper species generally have lower mercury levels than larger, older fish. (CAST and SPEAR)(CAST and SPEAR
Nutrition Profile: A Detailed Breakdown
Grouper’s nutrition profile makes it an excellent choice for people seeking high‑quality protein with minimal calories and fat. Per 100g raw, grouper provides approximately 92 kcal, 19.38 g protein, and 1.02 g total fat — essentially zero carbohydrates or sugars. (CAST and SPEAR)4 ### Macronutrients - Protein: At roughly 19.4 g per 100g, grouper provides a complete protein source with all essential amino acids, making it excellent for muscle repair and satiety. Compared with other lean fish like cod or tilapia, its protein density is similar, while calorie content remains low. (CAST and SPEAR)4 - Fats: Total fat is about 1 g per 100g, with saturated fat under 0.3 g and polyunsaturated fats, including omega‑3s (EPA+DHA), totaling around 0.3 g. While this omega‑3 level is modest compared with fatty fish like salmon, it still contributes to the total intake of heart‑beneficial long‑chain omega‑3s. (CAST and SPEAR)4 - Carbohydrates: Grouper contains no digestible carbs, fiber, or sugars, making it naturally low‑carb and suitable for ketogenic or low‑carb diets. (CAST and SPEAR)4 ### Micronutrients Grouper is a notable source of several minerals and vitamins: - Selenium: ~36.5 µg per 100g (important antioxidant support). (CAST and SPEAR)4 - Phosphorus: ~162 mg (crucial for bone health and energy metabolism). (CAST and SPEAR)4 - Potassium: ~483 mg (electrolyte balance and blood pressure support). (CAST and SPEAR)4 - Vitamin B12: ~0.6 µg (supports red blood cell formation and neurological function). (CAST and SPEAR)4 - Vitamin A: modest amounts ~43 µg RAE, contributing to vision and immune health. (CAST and SPEAR)4 - Other B vitamins (B6, niacin) are present in moderate amounts, aiding energy metabolism. (CAST and SPEAR)4 Compared to similar lean white fish (e.g., halibut or haddock), grouper’s nutrient profile holds competitive levels of protein and micronutrients, though slightly lower in omega‑3 content than oily fish. Its lean profile makes it beneficial for weight management and muscle support, while the micronutrient density supports overall nutritional adequacy when included as part of diverse dietary patterns.
❤️ Health Benefits
Supports heart health
Provides long‑chain omega‑3 fatty acids (EPA + DHA) that help reduce inflammation, improve lipid profiles, and support vascular function.
Evidence: moderate⚖️ Comparisons
Vs. Salmon
Salmon provides significantly higher omega‑3 (~1.5–2g per 100g) compared to grouper’s ~0.2–0.3g, while both offer high protein.
🧊 Storage Guide
❄️
Fridge
1–2 days (raw, coldest part of fridge)
🧊
Freezer
3–6 months (wrapped airtight)
⚠️ Signs of
Spoilage:
- smell: Strong fishy or ammonia odor
- visual: Cloudy eyes, Discolored flesh
- texture: Slimy or sticky texture
- when to discard: Sour smell or significant discoloration
👥 Special Considerations
elderly
Why: Helps maintain muscle mass and cognitive health
Recommendation: Include twice weekly
athletes
Why: Supports recovery and muscle synthesis
Recommendation: Use as lean protein source
children
Why: Supports growth and brain development while managing mercury exposure
Recommendation: Small portions, varied seafood types
pregnancy
Why: Supports fetal development with protein and omega‑3s while limiting mercury exposure per FDA/EPA advice. (My Food Data
Recommendation: Eat moderate portions (2–3 servings/week)
breastfeeding
Why: Provides nutrients beneficial for both parent and child development
Recommendation: Similar to pregnancy guidance
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 fillet
(259.00g)
3.00 oz
(85.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 79.2200 | g |
| Energy | 92.0000 | kcal |
| Energy | 385.0000 | kJ |
| Protein | 19.3800 | g |
| Total lipid (fat) | 1.0200 | g |
| Ash | 1.1700 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Calcium, Ca | 27.0000 | mg |
| Iron, Fe | 0.8900 | mg |
| Magnesium, Mg | 31.0000 | mg |
| Phosphorus, P | 162.0000 | mg |
| Potassium, K | 483.0000 | mg |
| Sodium, Na | 53.0000 | mg |
| Zinc, Zn | 0.4800 | mg |
| Copper, Cu | 0.0200 | mg |
| Manganese, Mn | 0.0140 | mg |
| Selenium, Se | 36.5000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0700 | mg |
| Riboflavin | 0.0050 | mg |
| Niacin | 0.3130 | mg |
| Pantothenic acid | 0.7500 | mg |
| Vitamin B-6 | 0.3000 | mg |
| Folate, total | 9.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 9.0000 | µg |
| Folate, DFE | 9.0000 | µg |
| Vitamin B-12 | 0.6000 | µg |
| Vitamin A, RAE | 43.0000 | µg |
| Retinol | 43.0000 | µg |
| Vitamin A, IU | 143.0000 | IU |
| Fatty acids, total saturated | 0.2330 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0120 | g |
| SFA 16:0 | 0.1690 | g |
| SFA 18:0 | 0.0490 | g |
| Fatty acids, total monounsaturated | 0.2020 | g |
| MUFA 16:1 | 0.0270 | g |
| MUFA 18:1 | 0.1450 | g |
| MUFA 20:1 | 0.0290 | g |
| MUFA 22:1 | 0.0070 | g |
| Fatty acids, total polyunsaturated | 0.3210 | g |
| PUFA 18:2 | 0.0120 | g |
| PUFA 18:3 | 0.0100 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0330 | g |
| PUFA 20:5 n-3 (EPA) | 0.0270 | g |
| PUFA 22:5 n-3 (DPA) | 0.0100 | g |
| PUFA 22:6 n-3 (DHA) | 0.2200 | g |
| Cholesterol | 37.0000 | mg |
| Tryptophan | 0.2170 | g |
| Threonine | 0.8490 | g |
| Isoleucine | 0.8930 | g |
| Leucine | 1.5750 | g |
| Lysine | 1.7790 | g |
| Methionine | 0.5740 | g |
| Cystine | 0.2080 | g |
| Phenylalanine | 0.7560 | g |
| Tyrosine | 0.6540 | g |
| Valine | 0.9980 | g |
| Arginine | 1.1590 | g |
| Histidine | 0.5700 | g |
| Alanine | 1.1720 | g |
| Aspartic acid | 1.9840 | g |
| Glutamic acid | 2.8920 | g |
| Glycine | 0.9300 | g |
| Proline | 0.6850 | g |
| Serine | 0.7910 | g |
| Alcohol, ethyl | 0.0000 | g |
Source: USDA FoodData Central (FDC ID: 171962)
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