Food · Finfish and Shellfish Products
Grouper nutrition facts
A typical portion of grouper (3 oz; 85 g, fish, mixed species, cooked, dry heat) has 100 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 92 calories (fish, mixed species, raw) to 118 (fish, mixed species, cooked, dry heat).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, grouper, mixed species, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.8g
- more than 86% of 8,218 USDA reference foods
- Calories per 100 g
- 118
- more than 33% of reference foods
- Sodium per 100 g
- 53mg
- more than 35% of reference foods
3 oz weighs 85 g in USDA's record for Fish, grouper, mixed species, cooked, dry heat (FDC 171963).
Where the calories come from: 0% carbohydrate, 11% fat and 89% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Vitamin B120.6 µg in 3 oz (85 g), 24% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 18% of the Daily Value
Source: USDA FoodData Central (FDC 171963), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of grouper USDA describes
Fish, mixed species, cooked, dry… has the most calories per 100 g (118); the fewest: Fish, mixed species, raw (92)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, grouper, mixed species, cooked, dry heat | 118 | 24.8 g | 1.3 g | 53 mg |
| Fish, grouper, mixed species, raw | 92 | 19.4 g | 1 g | 53 mg |
Every nutrient in this record (62)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 21.1 g | 24.8 g | 42% |
| Total lipid (fat) | 1.10 g | 1.30 g | 1% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.20 g | 1.41 g | |
| Energy | 100 kcal | 118 kcal | |
| Water | 62.4 g | 73.4 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 40.0 mg | 47.0 mg | 13% |
| Fatty acids, total saturated | 0.25 g | 0.30 g | 1% |
| Fatty acids, total monounsaturated | 0.23 g | 0.27 g | |
| Fatty acids, total polyunsaturated | 0.34 g | 0.40 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 17.9 mg | 21.0 mg | 1% |
| Iron, Fe | 0.97 mg | 1.14 mg | 5% |
| Magnesium, Mg | 31.4 mg | 37.0 mg | 7% |
| Phosphorus, P | 122 mg | 143 mg | 10% |
| Potassium, K | 404 mg | 475 mg | 9% |
| Sodium, Na | 45.0 mg | 53.0 mg | 2% |
| Zinc, Zn | 0.43 mg | 0.51 mg | 4% |
| Copper, Cu | 0.038 mg | 0.045 mg | 4% |
| Manganese, Mn | 0.010 mg | 0.012 mg | 0% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 42.5 µg | 50.0 µg | |
| Vitamin A, RAE | 42.5 µg | 50.0 µg | 5% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.069 mg | 0.081 mg | 6% |
| Riboflavin | 0.0051 mg | 0.0060 mg | 0% |
| Niacin | 0.32 mg | 0.38 mg | 2% |
| Pantothenic acid | 0.74 mg | 0.87 mg | |
| Vitamin B-6 | 0.30 mg | 0.35 mg | 18% |
| Folate, total | 8.50 µg | 10.0 µg | |
| Vitamin B-12 | 0.59 µg | 0.69 µg | 24% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.50 µg | 10.0 µg | |
| Folate, DFE | 8.50 µg | 10.0 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.24 g | 0.28 g | |
| Threonine | 0.93 g | 1.09 g | |
| Isoleucine | 0.97 g | 1.15 g | |
| Leucine | 1.72 g | 2.02 g | |
| Lysine | 1.94 g | 2.28 g | |
| Methionine | 0.62 g | 0.73 g | |
| Cystine | 0.23 g | 0.27 g | |
| Phenylalanine | 0.82 g | 0.97 g | |
| Tyrosine | 0.71 g | 0.84 g | |
| Valine | 1.09 g | 1.28 g | |
| Arginine | 1.26 g | 1.49 g | |
| Histidine | 0.62 g | 0.73 g | |
| Alanine | 1.28 g | 1.50 g | |
| Aspartic acid | 2.16 g | 2.54 g | |
| Glutamic acid | 3.15 g | 3.71 g | |
| Glycine | 1.01 g | 1.19 g | |
| Proline | 0.75 g | 0.88 g | |
| Serine | 0.86 g | 1.01 g |
Fatty acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.021 g | 0.025 g | |
| SFA 16:0 | 0.12 g | 0.14 g | |
| SFA 18:0 | 0.050 g | 0.059 g | |
| MUFA 18:1 | 0.073 g | 0.086 g | |
| PUFA 18:2 | 0.015 g | 0.018 g | |
| PUFA 20:4 | 0.048 g | 0.057 g | |
| PUFA 22:6 n-3 (DHA) | 0.18 g | 0.21 g | |
| MUFA 16:1 | 0.022 g | 0.026 g | |
| PUFA 20:5 n-3 (EPA) | 0.030 g | 0.035 g | |
| PUFA 22:5 n-3 (DPA) | 0.014 g | 0.017 g |
Source: USDA FoodData Central, FDC 171963: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in grouper?
100 in 3 oz (85 g) of fish, mixed species, cooked, dry heat; 92 to 118 per 100 g across USDA's descriptions.
How much protein is in grouper?
21g in 3 oz; 24.8 g per 100 g.
How much sodium is in grouper?
45mg in 3 oz; 53 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov