Grouper Nutrition Calculator — Raw & Cooked (Dry Heat)

Also known as: Red Grouper, Black Grouper, Epinephelus, Gag Grouper

Quick Answer — 3 oz (85g) grouper, raw

78kcalCalories
16.5gProtein
0gCarbs
0.9gFat
0gFiber
By Manish KumarData verified: 2026-06-29

Nutrition Calculator

Unit System

92 kcal and 1.02g Fat per 100g Raw — Grouper Is Among the Leanest Fish Available, Delivering 19.38g Protein at 4.75 kcal per Gram

Grouper provides 92 kcal with just 1.02g fat and 19.38g protein per 100g raw — a protein efficiency of 4.75 kcal per gram of protein [1]. This places grouper alongside cod (82 kcal, 17.81g pro) and pollock (81 kcal, 17.18g pro) as one of the most calorie-efficient fish proteins.

A 191g grouper fillet (standard size) provides 176 kcal and 37.0g protein raw, or 225 kcal and 47.4g protein cooked. For lean-protein journaling, grouper delivers more protein per serving than most lean fish due to its large fillet size.

475mg Potassium per 100g Raw — the Highest Among All Lean Fish in Our Database, Concentrating to 609mg When Cooked

Grouper provides 475mg potassium per 100g raw — exceeding snapper (417mg), cod (413mg), and tilapia (302mg) [1]. Cooked grouper concentrates to 609mg per 100g, and a 191g cooked fillet delivers 1,163mg potassium — 25% of the 4,700mg adequate intake.

This potassium density, combined with low sodium (53mg raw), gives grouper one of the best potassium-to-sodium ratios (9:1) among all protein sources — a meaningful metric for electrolyte-aware food journaling.

0.89mg Iron per 100g Raw — 2.3x More Than Cod (0.38mg) and Unusually High for a Lean White Fish

Grouper delivers 0.89mg iron per 100g raw — 2.3x more than cod (0.38mg), 1.6x more than tilapia (0.56mg), and the highest among lean white fish in our database [1]. Cooked grouper concentrates to 1.14mg per 100g.

While this doesn't rival red meat iron content (beef sirloin at 2.0+mg), it's a notable advantage for those logging primarily fish. A 191g cooked fillet provides 2.18mg iron (12% DV).

4.9mcg Vitamin D per 100g Raw (33% DV) — Grouper Provides More Vitamin D Than Most Lean Fish, Second Only to Catfish

Grouper delivers 4.9mcg vitamin D per 100g raw (33% DV), rising to 6.3mcg (42% DV) when cooked [1]. This exceeds most lean fish: cod (0.9mcg), pollock (1.0mcg), tilapia (3.1mcg), and snapper (1.5mcg). Only catfish (12.5mcg) has more among lean species.

A 191g cooked grouper fillet provides approximately 12.0mcg vitamin D (80% DV) — a substantial contribution from a lean protein serving. For vitamin D journaling, grouper is a strong choice among white fish.

27mg Calcium and 143mg Phosphorus per 100g Raw — Grouper's Mineral Balance Supports Comprehensive Micronutrient Journaling

Grouper provides 27mg calcium (similar to snapper at 32mg), 143mg phosphorus, 31mg magnesium, and 0.46mg zinc per 100g raw [1]. The 36.5mcg selenium (66% DV) concentrates to 46.8mcg (85% DV) when cooked.

While no single micronutrient stands out dramatically, grouper's broad mineral profile makes it a consistently solid choice for comprehensive food journaling. A 191g cooked fillet covers 85% DV selenium, 42% DV vitamin D, and provides 2.18mg iron.

Grouper nutrition by preparation (per 100g)

VariantCaloriesProteinTotal FatPotassiumIronSelenium
Raw9219.38g1.02g475mg0.89mg36.5mcg
Cooked (Dry Heat)11824.84g1.30g609mg1.14mg46.8mcg
Grilled12426.08g1.37g639mg1.20mg49.1mcg

Practical Tips for Grouper

  • 1

    Grouper at 92 kcal and 19.38g protein per 100g is one of the leanest fish — comparable to cod and pollock for protein efficiency.

  • 2

    Grouper's 475mg potassium per 100g raw is the highest among lean fish — useful for potassium-aware food journaling.

  • 3

    Grouper has 0.89mg iron per 100g raw — 2.3x more than cod. It's the iron-richest lean white fish in our database.

  • 4

    Grouper fillets are large (191g average) — log the actual weight for accurate entries.

  • 5

    Cooked grouper provides 6.3mcg vitamin D per 100g (42% DV) — more than most lean white fish species.

  • 6

    Grouper's 9:1 potassium-to-sodium ratio makes it a strong choice for electrolyte-aware logging.

Frequently Asked Questions — Grouper

How many calories are in grouper?
Raw grouper has 92 kcal per 100g, cooked 118 kcal, and grilled 124 kcal. A standard 191g fillet has 176 kcal raw or 225 kcal cooked.
Is grouper high in protein?
Yes — 19.38g per 100g raw and 24.84g cooked, at very low fat (1.02g raw). A 191g cooked fillet provides approximately 47.4g protein.
How does grouper compare to cod?
Very similar — grouper (92 kcal, 19.38g pro, 1.02g fat) vs. cod (82 kcal, 17.81g pro, 0.67g fat). Grouper has more iron (0.89 vs 0.38mg), potassium (475 vs 413mg), and vitamin D (4.9 vs 0.9mcg).
Does grouper have omega-3?
Minimal — only 0.26g per 100g raw. Grouper is a lean protein source, not an omega-3 source. For omega-3, choose salmon (2.15g) or mackerel (2.67g).
Why does grouper have so much potassium?
Grouper naturally has 475mg potassium per 100g raw — higher than most fish. Cooking concentrates this to 609mg. A 191g cooked fillet provides 1,163mg potassium.

Important Notice

This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by species, catch region, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2026). Grouper entries — mixed species raw (FDC 15034), cooked dry heat (FDC 15035). U.S. Department of Agriculture.
  2. [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
  3. [3] National Institutes of Health Office of Dietary Supplements (2025). Selenium Fact Sheet for Health Professionals. NIH ODS.