Foraged Foods / Wild Fruits
Grouper, whitespotted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 49% |
| Calories | 63kcal / 2530kcal (2%) |
Macronutrients
Protein | 14.9 g/ 71g (20%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 1 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 4.3 mg NE/ 16mg NE (26%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 55 mg/ 750mg (7%) |
Phosphorus | 173 mg/ 700mg (24%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 129 mg/ 1500mg (8%) |
Allergen Info
Fish
What is this food?
Whitespotted grouper is a type of fish. In a 100g serving, it’s a lean source of protein with very low carbohydrates and almost no fiber, plus a small amount of fat and sodium.
Why it matters to health
Because it’s mostly protein, whitespotted grouper helps support muscle repair and keeps you full during your meals. It has healthy benefits from its fat, but it also has some saturated fat (about 0.09g per 100g) and sodium (about 129mg per 100g). If you often eat salty or fried versions, sodium can add up—so it’s best to pair it with lots of vegetables and choose lighter cooking methods.
Healthier tips
- For your 3 full meals + 1–2 snacks a day, use fish as your main protein at lunch or dinner (about 1 palm-sized serving).
- Cook it by grilling, steaming, or baking instead of deep-frying.
- Go easy on salty sauces (fish sauce, patis, toyo) and use herbs, calamansi, garlic, and vinegar for flavor.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong) and a sensible portion of rice or other carbs.
- If you’re watching sodium, balance the day by choosing lower-salt snacks (e.g., fruit or unsalted nuts).
Common Filipino dishes
Sinigang na isda, Tinola (with fish), Grilled fish with calamansi and garlic, Paksiw na isda, Escabeche (lighter version)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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