Grouper sandwich

Lunch

Item Rating: 70/100

1 serving (250 grams) contains 450 calories, 35.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		432.7
% Daily Value*
Total Fat		14.4 g	18%
	Saturated Fat	3.8 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		57.7 mg	19%
Sodium		769.2 mg	33%
Total Carbohydrates		38.5 g	14%
	Dietary Fiber	2.9 g	10%
	Sugars	4.8 g
protein		33.7 g	67%
Vitamin D		192.3 mcg	961%
Calcium		96.2 mg	7%
Iron		1.9 mg	10%
Potassium		384.6 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 129 cal (31.0%)

Protein: 134 cal (32.2%)

Carbs: 154 cal (36.8%)

About Grouper sandwich

A grouper sandwich typically consists of grilled, blackened, or fried grouper served on a bun with accompaniments like lettuce, tomato, and tartar sauce. Grouper is a lean, mild-flavored white fish commonly found in tropical and subtropical waters, particularly popular in coastal cuisines of Florida and the Caribbean. Grouper is low in calories and fat while being a rich source of protein and various micronutrients. A fillet of grouper (about 3 ounces) provides approximately 100 calories, 21g of protein, and essential minerals like potassium and magnesium along with small amounts of vitamins such as B12 and D. Prepared thoughtfully, a grouper sandwich can be part of a balanced diet. However, the method of preparation (e.g., frying) and types of toppings can influence its overall nutritional profile.

Health Benefits

• High in lean protein, providing 21g per 3 ounces, essential for muscle repair and growth.
• Rich in potassium (about 270mg per 3 ounces), which supports heart health and regulates blood pressure.
• Contains vitamin B12, necessary for energy production and maintaining healthy nerve function.

Dietary Considerations

Allergens: Contains fish, wheat (if served on traditional bread)

Suitable for: High-protein diets, low-fat diets, pescatarian diets

Not suitable for: Vegan diets, fish-allergy sufferers, gluten-free diets (unless served on gluten-free bread)

Selection and Storage

Raw grouper should be stored in the refrigerator and consumed within 1-2 days, or frozen for up to 3 months. If cooked, refrigerate leftovers within 2 hours and consume within 3 days.

Common Questions About Grouper sandwich Nutrition

Is a grouper sandwich high in protein?

Grouper is an excellent source of protein, providing approximately 20-25 grams per 100 grams of fish. In a sandwich, the protein content will vary depending on the serving size and additional ingredients, but it remains a good protein-rich option.

Can I eat a grouper sandwich on a keto diet?

A grouper sandwich may not be suitable for a keto diet if prepared with traditional bread that is high in carbohydrates. To make it keto-friendly, use low-carb bread or lettuce wraps and avoid sugary sauces or high-carb sides.

Are there any health benefits or concerns with eating a grouper sandwich?

Grouper contains omega-3 fatty acids, which are known to support heart and brain health. However, certain types of grouper may have moderate mercury levels, so it's recommended to consume grouper occasionally rather than frequently, especially for pregnant individuals.

What is the recommended serving size for a grouper sandwich?

A standard portion of grilled or fried grouper in a sandwich typically ranges between 4 and 6 ounces (110-170 grams). Pairing it with healthy sides like a salad or steamed vegetables can balance the meal nutritionally.

How does a grouper sandwich compare to a tuna sandwich in nutrition?

Grouper is lower in fat compared to tuna and contains less omega-3, but it is a good source of lean protein. Tuna sandwiches often have higher caloric content due to mayonnaise or oil-based preparation, while a grouper sandwich can be lighter depending on the toppings used.

Data Sources & Scientific References