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Complete List Of All The Nutrients In Fresh Grouper: All You Need To Know

As we all know, fishes are a great source of proteins and vitamins. People love to eat different kinds of fish according to their taste. China, Myanmar, and Vietnam are the three top countries that consume large quantities of fish.

However, there are different types of fish. They all contain various health benefits. One of them is a grouper. Like other fishes, groupers also contain multiple proteins and vitamins.

But many people are confused about the nutrients a grouper has. They are worried about is grouper a good fish to eat. What are the health benefits if we eat grouper?

Various queries arise when we start trying a new thing or food. That is why people search about grouper fish and the nutrients they contain.

Grouper fishes provide various health benefits. There is an extensive list of nutrients that a grouper gives a human being.

For example, grouper fish contains multiple proteins and low saturated fat. That is good for the human body. However, by exploring this blog, you will learn about various nutrients that a grouper fish provides.

So, let’s get started.

Grouper Fish’s Nutrients Value

Following is a table representing the nutrient value that a fillet of grouper fish of 202g contains.

Nutrition Value (1 Fillet of Grouper – 202g)

  • Calories – 238.4
  • Calories From Fat – 23.6 (9.9%)
  • Total Fat – 2.6g
  • Saturated Fat – 0.6g
  • Monounsaturated Fat – 0.5g
  • Polyunsaturated Fat – 0.8g
  • Cholesterol – 94.9mg
  • Sodium – 107.1mg (5%)
  • Potassium – 959.5 (21%)
  • Carbohydrate – 0g
  • Net Carbs – 0g
  • Fiber – 0g
  • Protein 50.2g

Vitamin And Minerals

  • Vitamin A – 12%
  • Vitamin A – 333.3IU
  • Vitamin B6 – 0.7mg (55%)
  • Vitamin B12 – 59%
  • Vitamin C – 0%
  • Calcium – 42.4mg (5%)
  • Iron – 2.3mg (29%)
  • Magnesium – 74.7mg (22%)
  • Phosphorus – 288.9mg (29%)
  • Zinc – 1mg (7%)
  • Copper 0.1mg (5%)
  • Manganese – 0mg (2%)
  • Selenium 136%
  • Retinol – 101μg
  • Thiamine – 0.2mg (11%)
  • Riboflavin – 0mg (1%)
  • Niacin – 0.8mg (4%)
  • Folate – 20.3μg (6%)
  • Water – 148.2g

Fatty Acids

  • DHA (Docosahexaenoic Acid) – 0.4g
  • EPA (Eicosapentaenoic Acid) – 0.1g
  • DPA (Docosapentaenoic Acid) – 0g
  • Total Omega 3 – 0.5g

Amino Acids

  • Tryptophan – 0.6g
  • Threonine – 2.2g
  • Isoleucine – 2.3g
  • Leucine – 4.1g
  • Lysine – 4.6g
  • Methionine – 1.5g
  • Cystine – 0.5g
  • Phenylalanine – 2g
  • Tyrosine – 1.7g
  • Valine – 2.6g
  • Arginine – 3g
  • Histidine – 1.5g
  • Alanine – 3g
  • Aspartic Acid – 5.1g
  • Glutamic Acid – 7.5g
  • Glycine – 2.4g
  • Proline – 1.8g
  • Serine – 2g

Nutrients In Fresh Grouper

According to the United State Department Of Agriculture, a fresh raw fillet grouper contains the following nutrients;



Several fishes, along with grouper, contain a low level of calories naturally. 3 ounces of the raw serving of Grouper provides 100 Calories. On the other hand, a cooked fillet of grouper contains 240 calories. However, because of this reason, grouper is the best food choice.

Carbohydrates And Fats

Groupers do not contain carbohydrates. In addition, they have some fats and mostly unsaturated fat. Also, they contain little quantity of omega-3 fatty acids EPA and DHA.


Protein is vital for a human being. It helps in building new tissues and repairing injured body parts. However, fish is the best source of protein.

If we talk about grouper, they contain 16.5g of protein in a 3-ounce cooked fish. It is just 25% out of 50% of your daily recommended protein intake.

So, we can say that groupers are good food fish for proteins.

Vitamins And Minerals

Grouper is rich in vitamins and minerals. It also has a low quantity of minerals such as Sodium. A one fillet serving contains 25% iron, 25% Vitamin D, 20% magnesium, and small amounts of B-complex vitamins. On the other hand, a cooked fillet contains 8% zinc and Vitamin A.

Omega 3 Fatty Acids

Grouper has EPA and DHA. Both fatty acids are from the family of Omega 3. Various clinical analyses illustrate that having omega 3 fatty acids, especially from fatty fish, throws possible cardiovascular health effects.

Moreover, it reduces the loss of life from cardiovascular disease 2. In addition, these fatty acids reduce the formation of blood clots, blood pressure, etc.


The groupers are rich in phosphorus. After calcium, phosphorus is a great mineral in the body. This mineral is vital in the human body. It helps in the maintenance and formation of healthy bones and teeth.

Moreover, it also supports other proteins and minerals to regenerate tissues. In addition, phosphorus maintains the normal blood pH.


The cells of the human body contain iron. This mineral is vital for oxygen transport and building red blood cells. Iron also helps in producing hormones, new cells, and neurotransmitters (messengers in nerve impulses).

Important Point: The iron in animals (also fish) is absorbed in the body very well compared to iron in the plants.

Vitamin B2

Riboflavin is another name for Vitamin B2. It works in the energy metabolism of the human body’s cells. Moreover, it helps in the growth and repair of tissues, producing hormones, and creating red blood cells.


Calcium is an essential mineral of the human body. It is generally stored in the bones. It helps in the creation of teeth and bones. Moreover, it plays a vital role in maintaining human health. However, we can say that grouper is rich in calcium too.

So, above, we have discussed some of the essential nutrients that keep the human body healthy and wealthy. But some people are still wondering whether grouper is a good fish to eat. Let’s discuss it.

Check Out Other Articles on How To Cook Grouper Fish.

Is Grouper A Good Fish To Eat?

According to the AHA (American Heart Association), it would be good for you to consume at least two servings of grouper in a week. A serving of grouper fish contains 6 ounces. As half of the ounce contains 200 mg of Omega 3.

Moreover, groupers are rich in proteins, vitamins, and minerals. Grouper fish is low in mercury, which is a good point. They are versatile. They can be baked, grilled, fried, and used in different cuisines. So, we can say that grouper fish is best for a human beings. It is a good fish to eat.

There are different benefits of consuming a grouper fish. Let’s discuss them.

Health Benefits of Consuming Grouper Fish

  • Grouper Fish provides us omega 3 fatty acids, which are good for human health. These acids help in enhancing cardiovascular health and reduce inflammation.
  • Fats in grouper help in reducing heart diseases and levels of cholesterol. Moreover, they also protect against cardiovascular disease.
  • Groupers are low in cholesterol. It also has lots of vital proteins, minerals, and vitamins.
  • This fish is also low in Sodium. For example, a serving of grouper fish has 100mg of Sodium.
  • Grouper’s nutrients are capable of preventing cancer. Many research suggests that consuming fish regularly can decrease the risks of breast cancer, stomach cancer, etc.

Final Words

However, we have discussed the complete list of all nutrients in fresh grouper. Grouper is the best source of keeping healthy and wealthy. There are a variety of ways that you can enjoy grouper. You can grill it, bake and fry it. You can also use grouper in soups.

Moreover, buy a fresh grouper that does not have bruises and cuts. Ensure that the grouper you are buying does not smell bad or discolored.

Also Check: What Does Grouper Taste Like

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