Snapper Nutrition Calculator — Red Snapper Raw & Cooked
Also known as: Red Snapper, Yellowtail Snapper, Lutjanus campechanus, Vermilion Snapper
Quick Answer — 3 oz (85g) red snapper, raw
Nutrition Calculator
100 kcal and 20.51g Protein per 100g Raw — Red Snapper Delivers 4.88 kcal per Gram of Protein, Among the Leanest Fish Available
Red snapper provides 100 kcal with 20.51g protein and only 1.34g fat per 100g raw — a protein efficiency of 4.88 kcal per gram of protein [1]. This is comparable to cod (4.6 kcal/g) and tilapia (4.78 kcal/g), and more efficient than chicken breast (5.33 kcal/g).
A 170g baked snapper fillet delivers 218 kcal and 44.7g protein. For high-protein, low-calorie food journaling, snapper is among the most efficient options in the fish category.
38.2mcg Selenium per 100g Raw (69% DV), Rising to 49.0mcg Baked (89% DV) — Snapper Provides Substantial Selenium at Minimal Calorie Cost
Red snapper delivers 38.2mcg selenium per 100g raw (69% DV), concentrating to 49.0mcg (89% DV) when baked [1][3]. This exceeds Atlantic cod (33.1mcg) and pollock (12.8mcg Alaska) while maintaining a similarly lean profile.
A single 170g baked fillet provides 83.3mcg selenium (151% DV) at only 218 kcal. Snapper consistently ranks in the top tier of selenium-per-calorie efficiency among all protein sources.
3.0mcg B12 per 100g Raw (125% DV) — Snapper Covers the Full Daily B12 Value in a Single 100g Serving
Red snapper provides 3.0mcg vitamin B12 per 100g raw (125% DV) — comparable to Atlantic salmon (3.18mcg) and exceeding cod (0.91mcg) by 3.3x [1][4]. Baked snapper rises to 3.85mcg (160% DV).
At 100 kcal per 100g, snapper delivers the full daily B12 requirement at one of the lowest calorie costs of any B12-rich food. An 85g serving provides 2.55mcg B12 (106% DV) alongside 17.4g protein.
32mg Calcium per 100g Raw — 2.7x More Than Salmon (12mg) and the Highest Among Common Boneless Fish Fillets
Red snapper provides 32mg calcium per 100g raw — modest by dairy standards but 2.7x more than salmon (12mg), 3.2x more than tilapia (10mg), and the highest among standard boneless fish fillets [1]. Baked snapper concentrates to 41mg per 100g.
Combined with 171mg phosphorus and 417mg potassium per 100g raw, snapper contributes meaningfully to daily mineral intake. The potassium content is particularly notable — higher than most fish and comparable to a small banana (358mg per 100g).
Red vs. Yellowtail Snapper: 100 kcal vs. 104 kcal — Nearly Identical Macros but Yellowtail Has 31% More Omega-3 (0.42 vs. 0.32g)
Red and yellowtail snapper have almost identical calorie (100 vs. 104 kcal) and protein (20.51 vs. 20.8g) profiles per 100g [1]. The main difference is omega-3: yellowtail provides 0.42g vs. red's 0.32g — a 31% advantage.
Red snapper has slightly more B12 (3.0 vs. 2.5mcg) and higher selenium (38.2 vs. 36.5mcg). For most journaling purposes, both can be logged interchangeably for macros, but specify the species for micronutrient precision.
Snapper nutrition by species and form (per 100g)
| Variant | Calories | Protein | Total Fat | Selenium | B12 | Omega-3 |
|---|---|---|---|---|---|---|
| Red Snapper (Raw) | 100 | 20.51g | 1.34g | 38.2mcg | 3.00mcg | 0.32g |
| Red Snapper (Baked) | 128 | 26.30g | 1.72g | 49.0mcg | 3.85mcg | 0.41g |
| Yellowtail (Raw) | 104 | 20.80g | 1.73g | 36.5mcg | 2.50mcg | 0.42g |
Practical Tips for Snapper
- 1
Red snapper at 100 kcal and 20.51g protein per 100g is one of the most protein-efficient fish — rivaling cod and tilapia.
- 2
Baked snapper provides 49mcg selenium (89% DV) per 100g — a 170g fillet covers 151% of the daily selenium reference.
- 3
Red snapper's 3.0mcg B12 per 100g covers the full daily value — an 85g serving provides 106% DV at only 85 kcal.
- 4
Snapper's 32mg calcium per 100g is the highest among common boneless fish fillets — 2.7x more than salmon.
- 5
Red and yellowtail snapper are interchangeable for macros — specify species only if tracking B12 or omega-3 differences.
- 6
417mg potassium per 100g raw is notably high — a 170g fillet provides 709mg potassium (15% of adequate intake).
Frequently Asked Questions — Snapper
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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
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.
References & Sources
- [1] USDA FoodData Central (2026). Snapper entries — raw (FDC 15101), cooked dry heat (FDC 15102). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Selenium Fact Sheet for Health Professionals. NIH ODS.
- [4] National Institutes of Health Office of Dietary Supplements (2025). Vitamin B12 Fact Sheet for Health Professionals. NIH ODS.