Calories in Grouper: Nutrition Facts & Serving Sizes
Per 1 fillet (259g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Grouper is a lean white fish delivering just 92 calories per 100g, with an exceptional 19.4g of protein and only 1g of fat. A full fillet (259g) provides 238 calories and over 50g of protein, making it one of the most protein-dense meals you can put together. The near-zero fat content means almost every calorie comes from protein. Grouper is an outstanding source of selenium at 36.5mcg per 100g, covering 66% of your daily needs in a single serving. It also provides 483mg of potassium per 100g, which supports muscle function and electrolyte balance. With virtually no carbs and minimal calories, grouper is a top-tier fish for anyone cutting weight while protecting lean muscle. It has a mild, firm flavor that works grilled, baked, or blackened.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (259g) | 238.3 | 50.2g | 0g | 2.6g | 0g |
| 3 oz (85g) | 78.2 | 16.5g | 0g | 0.9g | 0g |
| 100g | 92 | 19.4g | 0g | 1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 92 | 5% |
| Protein | 19.4g | 39% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 53mg | 2% |
| Cholesterol | 37mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Cholesterol | 37mg | 12% |
| Calcium | 27mg | 2% |
| Iron | 0.9mg | 5% |
| Potassium | 483mg | 10% |
| Vitamin A | 43mcg | 5% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 31mg | 7% |
| Phosphorus | 162mg | 13% |
| Zinc | 0.5mg | 5% |
| Selenium | 36.5mcg | 66% |
| Folate | 9mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Grouper
Grouper stands out as one of the highest-protein, lowest-calorie fish you can eat. At 92 calories and 19.4g of protein per 100g, the protein-to-calorie ratio is exceptional. A full fillet delivers over 50g of protein at just 238 calories, which is hard to beat for post-workout recovery nutrition.
Selenium is the most notable micronutrient in grouper, coming in at 36.5mcg per 100g. This covers more than two-thirds of the recommended daily intake. Selenium supports thyroid function, acts as a potent antioxidant protecting muscle cells from exercise-induced oxidative damage, and plays a role in immune health.
The potassium content of 483mg per 100g is high for a lean fish and is relevant to athletes. Potassium is an electrolyte that regulates muscle contractions, maintains fluid balance, and helps prevent cramping during intense training. Combined with the 31mg of magnesium per 100g, grouper supports overall muscle and nerve function.
The extremely low saturated fat content (0.2g per 100g) and minimal cholesterol (37mg per 100g) make grouper an ideal protein source for anyone managing cardiovascular health alongside their fitness goals.
Dietary Considerations
Grouper is zero-carb and naturally gluten-free, fitting keto, paleo, whole30, and virtually every other structured eating plan. At only 92 calories per 100g, it is one of the most calorie-efficient protein sources available, making it ideal for aggressive cutting phases. It is dairy-free and fits most elimination diets. Grouper is not suitable for vegetarian or vegan diets. The very low fat content means it works well for low-fat diet protocols. Because it is a large predatory fish, some health authorities recommend moderate consumption due to potential mercury accumulation, though grouper is generally considered lower risk than tuna or swordfish.
Daily Intake (100g)
100g of grouper provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in grouper?
Grouper has 92 calories per 100g. A 3 oz (85g) serving contains about 78 calories. A full grouper fillet weighing 259g contains approximately 238 calories. It is one of the lowest-calorie high-protein fish available.
Is grouper good for weight loss?
Grouper is excellent for weight loss. At 92 calories and 19.4g of protein per 100g, it delivers maximum protein with minimal calories. High protein intake supports satiety, preserves muscle mass during a calorie deficit, and has a higher thermic effect than fat or carbs, meaning your body burns more calories digesting it.
How much protein in grouper?
Grouper contains 19.4g of protein per 100g. A 3 oz serving provides 16.5g of protein, and a full fillet delivers over 50g. This makes grouper one of the most protein-dense lean fish options available.
Is grouper a healthy fish?
Yes, grouper is highly nutritious. It is rich in protein, selenium, potassium, and phosphorus while being extremely low in fat, saturated fat, and calories. It provides complete protein with all essential amino acids and has a favorable micronutrient profile for muscle function and recovery.
How does grouper compare to tilapia and cod?
All three are lean white fish with similar calorie counts. Grouper (92 cal, 19.4g protein per 100g) and cod (82 cal, 17.8g protein) are comparable, with grouper slightly higher in protein. Tilapia (96 cal, 20.1g protein) is similar to grouper. Where grouper stands apart is its selenium content at 36.5mcg per 100g, notably higher than both cod and tilapia.
Is grouper keto-friendly?
Yes, grouper is keto-friendly. It contains zero carbohydrates and is almost entirely protein with minimal fat. It fits ketogenic macros perfectly, though you may want to add fat (butter, olive oil) when cooking to reach keto fat targets.
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