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Grouper Fillet, Raw

Grouper Fillet, Raw

EverydayRaw

Grouper is a lean, mild-flavored white fish prized for its firm, flaky texture and sweet, clean taste. This saltwater fish is an excellent source of high-quality protein and contains beneficial omega-3 fatty acids while being naturally low in saturated fat. Raw grouper fillets are characterized by their thick, moist flesh and pinkish-white to white coloring, making them versatile for various cooking methods including grilling, baking, or pan-searing.

Macro Impact

A 4 oz serving contains 104 calories, 22g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories104
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol42mg
14%
Sodium60mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D0mcg
0%
Calcium31mg
2%
Iron1mg
6%
Potassium548mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
42 / 300 g
14%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
22 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
58%
Lysine
2 / 2 g
85%
Methionine
1 / 1 g
55%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
81%
Tryptophan
0 / 0 g
78%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
0%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
28%
Folate
10 / 400 mcg
3%
Vitamin A
49 / 800 mcg
6%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
31 / 1k mg
3%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
8%
Magnesium
35 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
184 / 700 mg
26%
Potassium
548 / 3k mg
18%
Selenium
41 / 55 mcg
75%
Sodium
60 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
90 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, grouper, mixed species, raw. USDA Standard Reference, Legacy. Food ID 171962.
  2. 2.Fish, grouper, mixed species, raw. Canadian Nutrient File. Food ID 3009.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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