1 serving (100 grams) contains 100 calories, 20.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
238.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 833.3 mg | 17% | |
* 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
Source of Calories
About White snapper
White snapper, also known as Jobfish or whitefish, is a saltwater fish found predominantly in tropical and subtropical waters, including the Indian and Pacific Oceans. It has a delicate flavor and firm texture, making it a versatile choice in various cuisines such as Southeast Asian, Caribbean, and Mediterranean dishes. Nutritionally, white snapper is an excellent source of lean protein, omega-3 fatty acids, and vital nutrients like vitamin D, selenium, and potassium. A 3-ounce cooked fillet provides approximately 104 calories, 22 grams of protein, and 1 gram of fat, making it a nutrient-dense, heart-healthy option for many diets.
Health Benefits
- White snapper is high in omega-3 fatty acids, which support heart health and reduce inflammation in the body.
- It provides a significant amount of selenium (over 40% of the RDI per 3-ounce serving), a mineral important for thyroid function and antioxidant defense.
- This fish is a rich source of vitamin D, essential for calcium absorption, bone health, and immune support.
Dietary Considerations
Selection and Storage
Store fresh white snapper in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze the fish in an airtight container or vacuum-sealed bag for up to 3 months.
Common Questions About White snapper Nutrition
Is white snapper high in protein?
Yes, white snapper is an excellent source of protein. A 3-ounce cooked serving typically contains about 22 grams of protein, making it a great option for muscle building and repair. It is also low in fat, making it a lean choice for protein intake.
Can I eat white snapper on a keto diet?
Yes, white snapper is fully compatible with a keto diet. It is naturally low in carbohydrates, with virtually zero carbs per serving. Combined with its high protein and healthy fats content, white snapper fits perfectly within keto dietary guidelines.
What are the health benefits of white snapper?
White snapper offers numerous health benefits. It is rich in omega-3 fatty acids, which support heart health and reduce inflammation, and contains essential nutrients like vitamin B12 and selenium that boost energy levels and support the immune system. Its low-calorie content also makes it beneficial for weight management.
How much white snapper should I serve per person?
A standard serving size of white snapper is about 3-4 ounces of cooked fish per person. This provides sufficient protein, healthy fats, and nutrients for a balanced meal without overloading on calories, which typically range around 100 per serving.
How does white snapper compare to other fish like tilapia?
White snapper is more nutrient-dense than tilapia, offering higher levels of omega-3 fatty acids and selenium. While both are low-calorie and mild-flavored, snapper generally has a firmer texture and richer taste, making it preferred for grilling and baking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
