Calories in Snapper: Nutrition Facts & Serving Sizes
Per 1 fillet (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A snapper fillet (218g) contains about 218 calories with 44.7g of protein, making it one of the highest-protein white fish available. Per 100g, snapper provides 100 calories with 20.5g of protein, 1.3g of fat, and 0g of carbs. Red snapper has an exceptional protein-to-calorie ratio: 20.5g of protein for just 100 calories puts it on par with shrimp and sea bass as a top lean protein source. Selenium is outstanding at 38.2mcg per 100g, covering about 69% of the daily recommended intake. Snapper also provides vitamin D at 10.2mcg per 100g, making it an exceptional dietary source of this commonly deficient nutrient. Vitamin B12 is at 3mcg per 100g, and potassium sits at 417mg per 100g. The mild, slightly sweet flavor of red snapper makes it one of the most popular white fish in American cooking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (218g) | 218 | 44.7g | 0g | 2.8g | 0g |
| 3 oz (85g) | 85 | 17.4g | 0g | 1.1g | 0g |
| 100g | 100 | 20.5g | 0g | 1.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 | 5% |
| Protein | 20.5g | 41% |
| Total Fat | 1.3g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 64mg | 3% |
| Cholesterol | 37mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Cholesterol | 37mg | 12% |
| Calcium | 32mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 417mg | 9% |
| Vitamin A | 32mcg | 4% |
| Vitamin C | 1.6mg | 2% |
| Vitamin D | 10.2mcg | 51% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 3mcg | 125% |
| Magnesium | 32mg | 8% |
| Phosphorus | 198mg | 16% |
| Zinc | 0.4mg | 4% |
| Selenium | 38.2mcg | 69% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Snapper
Snapper is one of the best lean protein sources in the white fish category. At 20.5g of protein per 100g and only 100 calories, the protein-to-calorie ratio is excellent for anyone cutting calories while trying to preserve muscle mass. A full fillet provides 44.7g of protein at 218 calories, which is one of the most efficient single-serving protein meals available.
The 10.2mcg of vitamin D per 100g is exceptional. Most fish provide some vitamin D, but snapper's level is notably high, comparable to salmon. Vitamin D deficiency is widespread among people who spend most time indoors, and getting it from food is both convenient and effective. Vitamin D supports bone health, testosterone production, immune function, and mood regulation.
The 38.2mcg of selenium per 100g supports antioxidant enzyme systems (glutathione peroxidase) and thyroid function. Selenium deficiency can impair thyroid health and reduce antioxidant capacity, making snapper a useful dietary source.
Snapper's potassium content at 417mg per 100g helps maintain electrolyte balance during training. Combined with its low sodium (64mg per 100g), snapper has a favorable sodium-to-potassium ratio that supports healthy blood pressure.
Dietary Considerations
Snapper is naturally gluten-free, keto-friendly (0g carbs), and high in complete protein. It is not vegan or vegetarian. Snapper has a moderate mercury level, lower than larger predatory fish like swordfish or king mackerel. The FDA considers snapper a 'good choice' that can be eaten 2 to 3 times per week. For weight loss, snapper is one of the best options due to its extremely lean profile and high protein content.
Daily Intake (100g)
100g of snapper provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in snapper?
A snapper fillet (218g) has about 218 calories. Per 100g, snapper contains 100 calories. It is a very lean white fish with one of the best protein-to-calorie ratios available.
Is snapper good for weight loss?
Yes, snapper is excellent for weight loss. At 100 calories per 100g with 20.5g of protein, it is very filling relative to its calorie count. The zero-carb, low-fat profile fits well into any calorie-restricted diet.
How much protein in snapper?
A snapper fillet (218g) has 44.7g of protein. Per 100g, snapper contains 20.5g of protein. This is one of the highest protein levels among white fish, similar to sea bass and halibut.
Is snapper high in vitamin D?
Yes, snapper is an excellent dietary source of vitamin D at 10.2mcg per 100g, which is about 51% of the daily recommended intake. This is comparable to salmon and makes snapper one of the best food sources of vitamin D.
Is red snapper high in mercury?
Red snapper has moderate mercury levels, but the FDA classifies it as a 'good choice' for consumption 2 to 3 times per week. It is not on the high-mercury watch list, which includes shark, swordfish, and king mackerel.
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