Seafood
cooked grouper.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
grouper
SERVING
CALORIES
118
PROTEIN
24.8g
CARBS
0g
FAT
1.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories118kcal—
Protein24.8g50%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.3g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol47mg16%
Water72.5g—
MINERALS
Sodium53mg2%
Potassium475mg10%
Calcium37mg3%
Iron1.1mg6%
Magnesium37mg9%
Phosphorus143mg11%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium46.8µg85%
VITAMINS
Vitamin A50µg6%
Vitamin C0mg0%
Vitamin D2.1µg11%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.40mg24%
Folate (B9)12µg3%
Vitamin B120.69µg29%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece113g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle repair and growth.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support heart health and cognitive function.
- ✓Provides key minerals like selenium, which acts as a powerful antioxidant, and phosphorus for bone health.
- ✓Low in saturated fat, making it a heart-healthy alternative to red meats.
COOKING TIPS
In the kitchen.
- 1To reheat without drying it out, place it in a covered, oven-safe dish with a splash of broth or water and warm in an oven at 275°F (135°C) for 10-15 minutes.
- 2Flake leftover cooked grouper to use in fish tacos, salads, chowders, or to make fish cakes.
- 3Avoid reheating in the microwave, as it can make the fish tough and rubbery.
- 4Serve chilled cooked grouper in a seafood salad with mayonnaise, celery, lemon juice, and fresh herbs.
STORAGE
Keep it fresh.
- Store cooked grouper in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, wrap tightly or place in a freezer-safe bag and freeze for up to 3 months. Thaw in the refrigerator before use.
FAQ
Frequently asked questions.
Is cooked grouper healthy?
Yes, cooked grouper is a highly nutritious lean protein. It is low in calories and saturated fat while providing essential omega-3 fatty acids, which support heart and brain health, and minerals like selenium and phosphorus.
How much protein is in cooked grouper?
Cooked grouper is an excellent source of protein, containing approximately 24.8 grams per 100-gram serving. This high protein content makes it ideal for muscle repair, growth, and maintaining a feeling of fullness.
Is cooked grouper good for weight loss?
Yes, it is an excellent choice for weight loss because it is very nutrient-dense but low in calories, with only 118 calories per 100g. Its high protein content can also help boost metabolism and reduce appetite.
Is cooked grouper keto-friendly?
Cooked grouper is perfectly keto-friendly as it contains zero carbohydrates. Since it is a lean fish with only 1.3g of fat, those on a keto diet often prepare it with healthy fats like butter, olive oil, or avocado.
Is cooked grouper gluten-free?
Naturally, cooked grouper is 100% gluten-free. However, if you are dining out or using a recipe, ensure that any breading, marinades, or sauces used during the cooking process do not contain wheat-based ingredients.
What does cooked grouper taste like?
Grouper has a mild, slightly sweet flavor that is not overly 'fishy.' It features a firm texture with large, chunky flakes, making it similar to sea bass or halibut and very versatile for different seasonings.
How do you know when grouper is fully cooked?
Grouper is fully cooked when the flesh turns opaque and flakes easily when tested with a fork. For food safety, the internal temperature should reach 145°F (63°C).
How long does cooked grouper last in the fridge?
Once cooked, grouper should be stored in an airtight container in the refrigerator and consumed within 3 to 4 days. Always smell the fish before eating to ensure it hasn't spoiled.
Can you freeze cooked grouper?
Yes, you can freeze cooked grouper for up to 3 months. To maintain quality, wrap it tightly in moisture-proof foil or plastic wrap and place it in a heavy-duty freezer bag to prevent freezer burn.
Does grouper contain high levels of mercury?
Grouper is considered to have moderate mercury levels. While it is safe for most healthy adults to enjoy 2-3 times a month, the FDA recommends that pregnant women and young children limit their consumption of this specific fish.
