Grouper, Raw
Grouper is a lean fish high in protein, perfect for those looking to increase quality protein intake without added fats. It is low in saturated fats and rich in potassium, which supports fluid balance and muscle function. It also contains essential B vitamins, including B12 and B6, which aid in energy metabolism. The presence of phosphorus and magnesium contributes to healthy bones and muscles, making it a wholesome choice.
Macronutrient distribution
A Serving (113 g) of Grouper, Raw contains 104 calories, 21.9 g of protein, 0 g of carbohydrates, and 1.2 g of fat.
- Protein
- 21.9 g89%
- Fat
- 1.2 g11%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat1.2 / 83 g(1%)
- Saturated Fat0.26 / 25 g(1%)
- Monounsaturated Fat0.23 g
- Polyunsaturated Fat0.36 g
- Cholesterol41.8 / 300 mg(14%)
- Omega-30.29 g
- Omega-60.05 g
- Omega-90.06 g
- Oleic Acid0.16 g
- Erucic Acid0.01 g
- Stearic Acid0.06 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.19 g
- Arachidonic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0.25 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.03 g
Protein
- Protein21.9 / 56 g(39%)
Amino Acids
- Lysine2 g
- Serine0.89 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.24 g
- Proline0.77 g
- Arginine1.3 g
- Histidine0.64 g
- Threonine0.96 g
- Isoleucine1 g
- Methionine0.65 g
- Tryptophan0.25 g
- Glutamic Acid3.3 g
- Aspartic Acid2.2 g
- Phenylalanine0.85 g
- Glycine1.1 g
- Leucine1.8 g
- Tyrosine0.74 g
Vitamins
- Vitamin A48.6 / 900 ug(5%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B120.68 / 2.4 ug(28%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.01 / 1.3 mg(0%)
- Niacin (B3)0.35 / 16 mg(2%)
- Folate10.2 / 400 ug(3%)
- Pantothenic Acid (B5)0.85 / 5 mg(17%)
Minerals
- Calcium30.5 / 1,000 mg(3%)
- Iron1 / 8 mg(13%)
- Magnesium35 / 420 mg(8%)
- Phosphorus183.1 / 700 mg(26%)
- Potassium545.8 / 3,400 mg(16%)
- Sodium59.9 / 2,300 mg(3%)
- Zinc0.54 / 11 mg(5%)
- Copper0.02 / 0.9 mg(3%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium41.2 / 55 ug(75%)
Other
- Water89.5 / 3,700 g(2%)
Sources
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