One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Catfish is generally one of the lower-fat fish species, but it still offers more omega-3 than most lean fish. However, excess intake of catfish may cause allergies. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. . For example, they can thrive in scalding hot waters and freezing temperatures. Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? For example, despite being relatively low in fat, a 143-gram fillet of cooked catfish still provides 600 mg of omega-3 ( 22 ). Amount of Phosphorus in Catfish: How much Zinc is in Catfish? Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Calories. Much of the worlds catfish supply comes from aquaculture operations. Low in caloriesHigh in proteinLow in fatsContains omega-3 fatty acidsEasy to cook, Low in caloriesHigh in proteinLow in fatsContains omega-3 fatty acidsEasy to cook, Might increase risk of food poisoningEating too much can cause mercury poisoning, Could lead to food poisoning. No, catfish is not fattening. Here, well go over the nutrition facts, benefits, disadvantages, and a delicious way to make catfish youve never tried before. Dressed refers to fishes that have been cleaned, with some of their dangerous parts cut off. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. Steaks.Some people like to go for steaks thick cross-sections that include a piece of backbone. Some examples you might find at your grocery store are flannel catfish, Indian butter catfish, and channel catfish, which are some of the most common types. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. * Percent Daily Values are based on a 2,000 calorie diet. Protein: 22.5 grams Fat: 7 grams Saturated fat: 2 grams Cholesterol: 73 mg Carbs: 0 grams Sodium: 89 mg Due to its low calorie and high protein content, it can be a beneficial food for those on a. Thats not too many calories contemplating its high nutrient profile. Another great benefit of catfish is the fact that it is so rich in B vitamins. These low vitamin D levels are not unique to catfish; research shows that farmed fish contain minimal levels of vitamin D compared to their wild counterparts (17). One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. At night, adults move into shallower water which is usually when fishers catch them. All rights reserved. 17.395 g. Carb. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? Coat the catfish filet with the dried herb mix. Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. No, catfish only has 2.82g of fat per 100g, making it a very low-fat fish. All nutritional values are from the USDA Food and Nutrient Database. The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Fish Catfish Channel Wild Cooked Dry Heat. Has slightly higher, Neutral in flavor, with a somewhat sweet flavor. 40%. Nutrition Facts. Your daily values may be higher or lower depending on your calorie needs. Amount of Tryptophan in Catfish: How much Threonine is in Catfish? One of the biggest benefits of catfish is that it is low in calories. Compared with dry heat cooking, frying catfish in oil adds as many as 124 calories and over 10 grams of fat. 0%, Vitamin C Studies show that a lack of certain types of omega-3, like DHA, can increase the risk of eye disorders. Wild-caught and farm-raised catfish may differ in their levels of certain nutrients, such as protein, fatty acids, and minerals like iron. However, this doesnt always have to be the case. In fact, it is recommended to consume 0.540.82g of protein per pound of body weight. Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. 0% carbs, 2.88% fat, and 0% alcohol. 0% Carbs. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). Furthermore, according to the USDA Food and Nutrient Database, farmed catfish provides (18); All in all, catfish is a nutritious fish with several key benefits. Feeding. This item has no fiber content (0% of DV/100g). This article reviews basa fish and whether eating it is, Swai fish is both affordable and pleasant tasting, but many people are unaware of concerns surrounding its production. It has 95kcal per serving and only 2.82g of fat. However, try to buy only purified fish oil in order to avoid unnecessary contaminants. Hearst Magazine Media, Inc. All Rights Reserved. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. We promise not to spam you. First of all, it contains much higher concentrations of vitamin D. According to the NCC Food and Nutrient Database, catfish provides almost no vitamin D just 3.6% of the recommended daily intake. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Baked Catfish - 1 lb (454g) Amount Per 1 lb; Calories - 654: Calories from Fat - 290: Total Fat: 32.23g: Saturated : 7.22g: Polyunsaturated : 6.13g: Monounsaturated : 14.16g: Cholesterol: 299.64mg: Amount of Riboflavin in Catfish: How much Niacin is in Catfish? Catfish have white flesh and are relatively lean with a small amount of fat content. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). 199: 1 oz = 28.3g. For an idea of how this compares to other species of fish, see the table below; As shown in the table, catfish has one of the lowest mean mercury concentrations among popular commercial fish. Amount of net carbs in Catfish: How much fiber is in Catfish? Protein is important for building and maintaining lean muscle mass. 2000 calories a day is used for general nutrition advice. without any distinctly unusual physical features. Get full nutrition facts and other common serving sizes of Baked or Broiled Catfish including 1 cubic inch, with bone of and 1 oz, with bone of (yield after cooking, bone removed). Subsequently, you may consume those contaminants when eating seafood. Please consult with your doctor before making any changes to your diet. 9%. While both these forms of catfish offer us the above health benefits, they have some nutritional differences. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. Make sure to coat it thoroughly. Catfish contains far lower levels of mercury than fish like herring and mackerel, which are often promoted as being low mercury options.. Some popular catfish dishes are lime broiled catfish and cornmeal catfish. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. This article examines the evidence and reviews the benefits and dangers of eating tilapia. Frying is a common and traditional method for cooking catfish. Yes, catfish is a healthy option. Mercury contamination of fish and seafood has recently been of a lot of concern (4). Vegetable Oil: Nutrition Facts And Differences. This table examines how various cooking methods affect the calorie, sodium, and fat contents in a 3.5-ounce (100-gram) serving of catfish (22, 23, 24): Though catfish is commonly fried, other cooking options result in lower calorie, fat, and sodium contents. Amount of Tyrosine in Catfish: How much Valine is in Catfish? Amount of carbs in Catfish: How many net carbs are in Catfish? clicking our Amazon buttons will give us a little referral bonus. Vitamin D has many important roles within the body, and it can help to enhance our immune system. Amount of Zinc in Catfish: How much Copper is in Catfish? Amount of Valine in Catfish: How much Arginine is in Catfish? Serving size: 3 ouncesCalories: 129Protein: 16 gFat: 7 gSaturated: 2 gMonounsaturated: 4 gPolyunsaturated: 1 gCarbohydrate: 0 gSugar: 0 gFiber: 0 g, Vitamin B12Amount: 2.4 mcgDaily Value: 40%, .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}6 Reasons You're Not Hungry, The Minimum (And Maximum) Calories You Need Daily, 7 Electrolyte Drinks Thatll Keep You Going Strong, This Is What You Need to Know About Glutathione, This Potato-Peeling TikTok Is Mind-Blowing, The 18 Best High-Protein Foods for Weight Loss, Your Diet Could Benefit From a Greens Supplement, 10 Delicious Foods That'll Help You Lose Weight, Richard Branson Stays Fit With This Unique Sport. Amount of Calcium in Catfish: How much Iron is in Catfish? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. Vitamin A Some research also suggests that it may reduce depression symptoms along with other mental conditions brought on by age. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. You'd need to walk 55 minutes to burn 199 calories. Fish is high in omega-3 fatty acids, and can help protect against many diseases. 135 % Daily Values* Total Fat. A 3.5-ounce (100-gram) serving of fresh catfish provides (1): In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals. 74% Protein. g. Detailed Fresh Catfish Nutrition Data. Studies also suggest that maintaining adequate blood levels of vitamin D may reduce the risk of several chronic diseases (12, 13). 5.845 g. Protein. This article explores the health benefits of catfish, its nutrition facts, possible side effects, and the ways you can add it to your diet. Talking of cooking, lets quickly see some of the best cooking methods for catfish. Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? 3%, Thiamin Here are some of the disadvantages of eating this fish: As weve seen throughout the article, catfish is a good source of protein. Fish catfish channel wild cooked dry heat, Dietary n-3 PUFA fish consumption and depression: A systematic review and meta-analysis of observational studies, Fish long chain omega-3 polyunsaturated fatty acids consumption and risk of all-cause mortality: a systematic review and dose-response meta-analysis from 23 independent prospective cohort studies, Environmental Mercury and Its Toxic Effects, Mercury Levels in Commercial Fish and Shellfish (1990-2012), 6-fatty acid desaturase and fatty acid elongase mRNA expression phagocytic activity and weight-to-length relationships in channel catfish (Ictalurus punctatus) fed alternative diets with soy oil and a probiotic, COMPARATIVE STUDIES OF NUTRIENT COMPOSITION OF WILD CAUGHT AND POND REARED AFRICAN CATFISH CLARIAS GARIEPINUS, Comparative study of seasonal variation in proximate composition and nutritional quality of farmed and wild Indian butter catfish (Ompok bimaculatus) in Tripura India, Fish and fish products as risk factors of mercury exposure, Insights into the Potential Role of Mercury in Alzheimer\s Disease, The relationship between mercury and autism: A comprehensive review and discussion, Expanding the allergen repertoire of salmon and catfish, Fish catfish channel cooked breaded and fried. Done. Many people are concerned about exposure to contaminants from seafood of any type. Vitamin B12 is one of the most common dietary deficiencies in the world today. Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. All rights reserved. Catfish are low in calories and nutrient dense. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals. Tilapia is a popular but controversial fish. They have different flavors, textures, and nutritional value. g. Detailed Farmed Catfish (raw) Nutrition Data. Though several fish are high in this vitamin, catfish is a particularly outstanding source. This article gives you the, When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Almost every food provides at least some protein, but not all food is dense in protein. Possible Side Effects And Allergies Of Catfish. However, they are generally more expensive, so keep that in mind before you go to the store. Amount of Magnesium in Catfish: How much Phosphorus is in Catfish? Your daily values may be higher or lower depending on your calorie needs. High in vitamin B12. Fried Catfish. The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more. Amount of Folate in Catfish: How much Water is in Catfish? Another study on the Indian butter catfish reported that farm-raised fish had higher fat and iron content while the wild fish had higher levels of most other minerals (13). In this article, we examine the nutrition profile and health benefits of catfish. Additionally, the existing evidence suggests that fish sources of omega-3 are likely very beneficial. In contrast, catfish caught in the wild are bottom feeders, meaning that they eat foods like algae, aquatic plants, fish eggs, and sometimes other fish. For example; to get 25 grams of protein from bacon, wed also need to consume around 30 grams of fat and 380 calories. Amount of Glutamic acid in Catfish: How much Glycine is in Catfish? 100 g: Amount Per Serving. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. Amount of Histidine in Catfish: How much Alanine is in Catfish? You can unsubscribe at any time. All rights reserved. Cholesterol 94mg 31%. 12%, Magnesium Provides healthy fats.While it does have a slight amount of saturated fats, catfish also provides a good amount of healthy lipids in a single portion. Read our editorial policy to learn more. For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. Docosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. Although some species of fish are high in mercury, catfish rank as one of the lowest. Amount of Niacin in Catfish: How much Folate is in Catfish? Having seen the differences between the farmed and wild varieties of catfish, lets further see how the catfish differs from another commonly consumed fish, the tilapia. . The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). Most people include it while on a weight loss journey, but is it a healthy option? There are several types of catfish. Catfish Nutrition Facts - Eat This Much Catfish Fish, channel, wild, raw Find on Amazon Percent calories from. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. depending on 2023 Healthline Media LLC. However, how does it compare to other wild fish? There are 144 calories (on average) in 100 g of Baked Catfish. If you do click Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. A study comparing the nutrient profiles of wild and farm-raised African catfish found that the wild variety had more protein, fiber, fat, and overall calories than the farm-raised ones (12). Rich In Vital B Vitamins Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and DNA synthesis ( 8 ). Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. One hundred grams of channel catfish contains 500 IU of vitamin D (21). This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). a member? This article explains all you need to know about anchovies' nutrition, health benefits, and, Cod is a fish with flaky, white flesh and a mild flavor. *Fat: 2.9 grams. People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. 2,000 calories a day is used for general nutrition advice. 100g. Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. Amount of Copper in Catfish: How much Manganese is in Catfish? 2,000 calories a day is used for general nutrition advice. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? , and that means these get easily absorbed by our system. See, Is Catfish Healthy? While this may seem like a disadvantage, it also means that catfish can easily be adapted into your diet through various recipes. So, if you want to have the healthiest version of catfish, make sure to stay away from farm-raised catfish, although it would be cheaper than wild-caught. If you avoid it deep-fried, you'll get a low-calorie dose of protein and vitamin D as well as omega-3s, B12, selenium, and phosphorus. Amount of Manganese in Catfish: How much Selenium is in Catfish? For comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories. Omega-3 fatty acids are a structural component in the retina. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. There are numerous different types of catfish, and some species can grow to weigh beyond 100 kg. We may earn commission from links on this page, but we only recommend products we back. 6%, Phosphorus Fantastic protein source.Like most fish, catfish is known for providing a lot of protein a 100-gram serving contains 13 grams, representing 26% of the recommended daily quantity. Research shows that wild-caught can have a higher omega-3 content compared to farm-raised. While large fishes like swordfish, sharks, and tuna are commonly known to have more concentrations of mercury, the catfish fares significantly well in this regard. The omega-3 in catfish is in the most bioavailable forms of EPAi XEicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Catfish is a healthy source of protein. An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. in. High-protein foods can help increase satiety which can help prevent snacking and make you have smaller portions, which can help you with weight loss. Wild-caught refers to fishes that come directly from their natural habitats. 0%, Calcium While the amount of protein varies according to weight, a good recommendation is to consume 2030g of protein per meal, even snacks. Fish can easily absorb toxins from the waters in which they live. Some studies indicate that as much as 70% of seafood is often mislabeled (31). It is widely available as farm-raised fish. Oat the catfish in the cornmeal mixture and shake off excess. Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. In a systematic review of 23 studies, a dose-response analysis found that all-cause mortality drops by 7% per 0.2 g increase in daily omega-3 (2). Click here for additional information. #2 Aids in weight loss Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Hence, consume it in moderation to enjoy its maximum benefits. Please enable JavaScript in order to use this website. 2 Calories: 280 Fat: 12.5g Sodium: 86mg Sodium 170mg 7%. Common Serving Sizes: More Details Wild Grilled Catfish Related Types: Baked Catfish (144 cal) Fried Catfish (229 cal) Wild Catfish (95 cal) Nutrition Facts Grilled Catfish Fat 9 Carbohydrate 4 Protein 4 How many calories are in Catfish? Catfish is rich in protein and vital B vitamins. Given that catfish is a good source of various nutrients but low in calories, its considered nutrient dense. In recent years, there have been many concerns over heavy metal contamination in fish and other seafood. 10%. Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. How you cook catfish significantly affects its calorie, fat, and sodium levels. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. StyleCraze provides content of general nature that is designed for informational purposes only. If youre looking to eat more seafood, catfish is well worth incorporating into your routine. Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. Additionally, farm-raised fish might be higher in antibiotics and, in some cases, medication to help them grow and remain healthy. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. Now that we know the basic differences of tilapia vs catfish, lets further understand if there are any side effects of including catfish in your diet. Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. For example, pregnant women may want to avoid mercury a common contaminant in fish that can harm a childs development. As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish.

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