Epinephelus spp.
1 association assessed — none with dependable human evidence behind them yet. Strongest first.
Large, slow-growing reef-associated predators sold as thick white fillets. Most groupers begin life as females and change sex as they grow, which is part of why heavy fishing pressure hits their populations hard.
Also known as Mero, Hamour, Red grouper, Black grouper
What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.
May support muscle protein synthesis as a lean complete protein. The supporting work concerns fish protein generally rather than grouper.
Insufficient evidence. Not enough human research to say anything useful yet.
Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.
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| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 92 kcal | 5% |
| Protein | 19.4 g | 39% |
| Total fat | 1.02 g | 1% |
| Carbohydrate | 0 g | 0% |
| Fibre | 0 g | 0% |
| Water | 79.2 g | — |
| Fats | ||
| Saturated fat | 0.233 g | 1% |
| Monounsaturated fat | 0.202 g | — |
| Polyunsaturated fat | 0.321 g | — |
| Cholesterol | 37 mg | 12% |
| EPA (omega-3) | 0.027 g | — |
| DHA (omega-3) | 0.22 g | — |
| DPA (omega-3) | 0.01 g | — |
| Linoleic acid (omega-6) | 0.012 g | — |
| Vitamins | ||
| Vitamin A | 43 µg | 5% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.0050 mg | 0% |
| Niacin (B3) | 0.313 mg | 2% |
| Pantothenic acid (B5) | 0.75 mg | 15% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0.6 µg | 25% |
| Minerals | ||
| Calcium | 27 mg | 2% |
| Iron | 0.89 mg | 5% |
| Magnesium | 31 mg | 7% |
| Phosphorus | 162 mg | 13% |
| Potassium | 483 mg | 10% |
| Sodium | 53 mg | 2% |
| Zinc | 0.48 mg | 4% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.014 mg | 1% |
| Selenium | 36.5 µg | 66% |
| Other measured compounds | ||
| Ash | 1.17 g | — |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
Source record: Fish, grouper, mixed species, raw (USDA FoodData Central, FDC ID 171962).
% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.
Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.
Ciguatoxins are heat-stable and are not removed by cooking, freezing, salting, smoking or gutting. Avoiding very large individuals from known ciguatera regions is the only practical control available to a cook.
Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.
Worth knowing
Large reef predators including grouper, barracuda, amberjack and some snapper accumulate ciguatoxins produced by dinoflagellates at the base of the reef food web. The toxins are odourless, tasteless and heat-stable, so cooking, freezing and gutting do nothing. Illness combines gastrointestinal upset with neurological features including inverted hot and cold sensation, and symptoms can persist for months. The largest fish from affected regions carry the greatest risk.
Worth knowing
Grouper is a moderate-mercury species that the FDA and EPA chart lists as a Good Choice at one serving a week rather than as an unrestricted Best Choice. DNA surveys also find grouper to be one of the most frequently substituted fish at retail, usually with cheaper farmed species.
Allergy
A finfish allergen with the usual cross-reactivity between species.