How many calories are in red snapper?
A 3 oz cooked serving of red snapper is 109 calories, and 100 g of the cooked fish runs 128 calories. Almost all of that is protein: 22.4 g in those three ounces, against 1.5 g of fat and no carbohydrate at all. The number moves only when batter and frying oil enter the picture.
You'd need to walk about 22 minutes to burn the 109 calories in a 3 oz cooked serving (85 g).
How long does it take to burn off red snapper?
A 3 oz cooked serving (85 g) is 109 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 109 kcal |
|---|---|
| Walking, brisk | 22 min |
| Cycling, moderate | 14 min |
| Swimming, moderate | 16 min |
| Jogging | 13 min |
| Weight training, moderate | 24 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (85 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Red snapper quick facts
- US servings, from one ounce to a whole fillet
- Raw, baked and fried red snapper
- Protein per calorie is the headline
- How does red snapper compare?
- Most popular red snapper brands
- FAQ
Red snapper quick facts
The row on this page is USDA SR Legacy 173699, "Fish, snapper, mixed species, cooked, dry heat". That is the fish you actually put on a plate: baked, broiled or grilled, no breading, no pan sauce. "Mixed species" is the USDA's way of pooling red, yellowtail and lane snapper, which sit close enough in composition that the agency publishes one record for the family. If your fillet came out of the oven with nothing but oil, salt and lemon on it, this is your number.
Anyone searching for snapper calories is holding cooked fish, not raw fish, so the cooked record leads. The raw record and the breaded restaurant-style dish both get their own numbers further down.
| Nutrient | Per 100 g | Per 3 oz cooked (85 g) | % Daily Value |
|---|---|---|---|
| Calories | 128 | 109 | — |
| Total fat | 1.72 g | 1.5 g | 2% |
| Saturated fat | 0.36 g | 0.3 g | 2% |
| Carbohydrate | 0 g | 0.0 g | 0% |
| Dietary fiber | 0 g | 0.0 g | 0% |
| Protein | 26.3 g | 22.4 g | 45% |
| Sodium | 57 mg | 48 mg | 2% |
| Cholesterol | 47 mg | 40 mg | 13% |
| Potassium | 522 mg | 444 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no total sugars row and no added sugars row here, because the SR Legacy edition of this record does not publish them. Nothing is hidden by that gap: the fish has 0 g of carbohydrate, so there is no sugar to report. Trans fat is missing from the record for the same reason and is left out rather than guessed at. The %DV column follows the FDA's Daily Values for the Nutrition Facts label.
US servings, from one ounce to a whole fillet
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 36 kcal |
| 3 oz cooked | 85 g | 109 kcal |
| 4 oz cooked | 113 g | 145 kcal |
| One fillet | 170 g | 218 kcal |
| 8 oz cooked | 227 g | 291 kcal |
| Per 100 g | 100 g | 128 kcal |
Two of those are USDA household measures: the 3 oz cooked serving and the single fillet at 170 g. The 1 oz, 4 oz, 8 oz and 100 g lines are our own arithmetic from the USDA 100 g figure, not USDA servings, which is worth knowing if you are matching a label rather than a database.
The trap in this list is the fillet. Restaurant and fish-counter snapper fillets are routinely 6 to 8 ounces, not 3, so the plate in front of you is more likely 218 to 291 calories than 109. Weigh the raw fillet if you can and log it cooked; every extra ounce of cooked fish is about 36 calories, which makes the arithmetic easy to do in your head.
That 8 oz line is useful for another reason. The Dietary Guidelines for Americans suggest about 8 ounces of seafood a week for adults. Hit that entirely with dry-heat snapper and you have spent 291 calories for the week and picked up close to 60 g of protein.
Raw, baked and fried red snapper
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Raw fillet | 100 kcal | 3 oz (85 g) | 85 kcal |
| Baked or grilled, dry heat | 128 kcal | 3 oz (85 g) | 109 kcal |
| Whole cooked fillet | 128 kcal | one fillet (170 g) | 218 kcal |
| Breaded, fried fillet | 185 kcal | one fillet (90 g) | 167 kcal |
| Whole fried fish | 185 kcal | one fish (270 g) | 500 kcal |
| Flaked cooked snapper | 185 kcal | 1 cup (135 g) | 250 kcal |
Raw snapper is 100 calories per 100 g and cooked snapper is 128. Cooking did not add anything; the fish lost water, so what is left is denser. On the plate the difference is small: the same 85 g of fish goes from 85 calories raw to 109 cooked. Log whichever state you weighed in, and don't apply the raw number to a cooked fillet.
Breading is where the real jump lives. The FNDDS record for prepared snapper is 185 calories per 100 g, with 7.79 g of carbohydrate and 6.26 g of fat that the fish itself never had. Sodium goes from 57 mg per 100 g to 330 mg. A whole fried snapper of 270 g, the kind that arrives head-on at a Caribbean or Gulf Coast restaurant, lands at 500 calories and roughly 891 mg of sodium, our own arithmetic from that 100 g record. That is 39% of the sodium Daily Value in one fish, before anyone reaches for the salt.
The cup line is for leftovers. If you flake fried snapper into tacos or a salad, a packed cup of 135 g is 250 calories, roughly 45% more than the same volume of plain baked fish would cost.
Protein per calorie is the headline
A single 170 g fillet gives 44.7 g of protein for 218 calories. That is 89% of the protein Daily Value from one piece of fish, at a cost of about 4.9 calories per gram of protein. Chicken breast is the food people usually reach for at that ratio; snapper does the same job with a fraction of a gram of saturated fat per serving.
Cholesterol is the row that surprises people. Snapper is lean, but it is not low in cholesterol: 40 mg in a 3 oz serving, 13% of the Daily Value, and 80 mg in a full fillet, which is 27%. That combination, very little fat but meaningful cholesterol, is normal for white fish and shellfish and is worth knowing if a doctor has told you to watch it.
Potassium is the quiet win. A 3 oz serving carries 444 mg, 9% of the Daily Value, which is more than you get from a small banana. Sodium stays at 48 mg for the same serving, roughly a fiftieth of a teaspoon of table salt, so snapper starts out as one of the few center-of-plate proteins with more potassium than sodium by a factor of nine. Season it yourself and you keep that balance; order it breaded and you lose it. Snapper counts toward the protein foods group on MyPlate, and seafood is the subgroup most American adults come up short on.
How does red snapper compare?
| Fish or shellfish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Red snapper, cooked | 128 kcal | 3 oz (85 g) | 109 kcal |
| Shrimp, cooked | 99 kcal | 3 oz (85 g) | 84 kcal |
| Ocean pout, cooked | 102 kcal | 3 oz (85 g) | 87 kcal |
| Cisco, raw | 98 kcal | 3 oz (85 g) | 83 kcal |
Our take: snapper is the most calorie-dense of these four, and it is also the one worth paying for. All three of the others are lighter per 100 g, but snapper carries 26.3 g of protein per 100 g against 23.98 g for shrimp, 21.33 g for ocean pout and 18.99 g for cisco, so it delivers the most protein of the group in the same 3 oz. Note that the cisco figure is a raw record, which flatters it; cooked, it would tighten up the way snapper does. If you want the smallest number among the cooked records, take the shrimp at 84 calories. If you want the most protein per plate, take the snapper and skip the batter.
Most popular red snapper brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Bumble Bee ANOVA Snapper | 100 cal |
| Sea Best Snapper 10/12 oz | 98 cal |
| Packers Whole Snapper .5-1 lb | 98 cal |
| Superior Select Snapper Fillets | 97 cal |
| Packers Yellowtail Snapper .75-1 lb | 95 cal |
| Netuno Whole Clean Snapper | 88 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Red snapper FAQs
How many calories are in red snapper?
A 3 oz cooked serving of red snapper is 109 calories, and 100 g of it runs 128. That is one of the lighter dinners you can build a plate around, because the fish carries 22.4 g of protein and only 1.5 g of fat in the same 3 ounces.
How many calories in a red snapper fillet?
One whole cooked fillet weighing 170 g is 218 calories. It also delivers 44.7 g of protein, which is 89% of the Daily Value, and 80 mg of cholesterol. Fillet weights vary at the counter, so weigh yours: every extra ounce adds about 36 calories.
How many calories in 3 oz of red snapper?
Three ounces of cooked red snapper is 85 g and 109 calories. That is the USDA household serving and the one most restaurant portions get compared against. Raw, the same 85 g is only 85 calories, but the fish loses water in the pan and lands at 109 once cooked.
How many calories in fried red snapper?
A breaded, fried snapper fillet of 90 g is 167 calories, and a whole fried fish of 270 g reaches 500. The batter and frying fat push the fish from 128 to 185 calories per 100 g, and sodium climbs from 57 mg to 330 mg over the same weight.
Is red snapper high in protein?
Yes: 26.3 g per 100 g, or 22.4 g in a 3 oz cooked serving, which is 45% of the Daily Value for protein. A single 170 g fillet covers 89%. Few foods hand you that much protein for 109 calories, since the fish carries no carbohydrate at all.
Is red snapper healthy?
By the numbers it is lean: 109 calories, 1.5 g of fat and 48 mg of sodium in a 3 oz serving, alongside 22.4 g of protein. The Dietary Guidelines suggest about 8 ounces of seafood a week, and 8 oz of cooked snapper is 291 calories. Frying changes that math.
How many carbs are in red snapper?
Zero. Cooked red snapper with nothing on it has 0 g of carbohydrate and 0 g of fiber, both per 100 g and per serving. Carbs only appear when breading does: the fried version carries 7.79 g per 100 g, so a 90 g fillet holds about 7 g.
How much sodium is in red snapper?
A 3 oz cooked serving has 48 mg of sodium, 2% of the Daily Value, and 100 g has 57 mg. That is roughly a fiftieth of a teaspoon of table salt. Breaded fried snapper is the outlier at 330 mg per 100 g, before anything is salted at the table.
Similar foods
- Snow Cone — 256 cal per snow cone
- Chicken Chow Mein — 288 cal per cup
- Egg Foo Yung — 108 cal per patty
- Half And Half — 20 cal per tbsp
- Shrimp Lo Mein — 242 cal per cup
- Lasagna — 286 cal per piece
Count it without the math
Point the camera at the plate and BodyPal counts the snapper for you, fillet, breading and all.
