Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. However, how does it compare to other wild fish? 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). Feeding. This common fish has a terrific nutritional profile. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. Amount of polyunsaturated fat in Catfish: How much cholesterol is in Catfish? Click to see Fresh Catfish Nutrition Facts. Amount of Vitamin B12 in Catfish: How much Vitamin C is in Catfish? Please enable JavaScript in order to use this website. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? WebMD does not provide medical advice, diagnosis or treatment. It only has 62kcal per serving and 1.3g of fat. Mercury is one such risky heavy metal that is found in most fish (14). Catfish have white flesh and are relatively lean with a small amount of fat content. Best Fish to Eat According to Nutritional Benefits | Eat This Not That Many people are concerned about exposure to contaminants from seafood of any type. 100g. For comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories. However, this doesnt always have to be the case. Given that catfish is a good source of various nutrients but low in calories, its considered nutrient dense. Dressed refers to fishes that have been cleaned, with some of their dangerous parts cut off. These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. We promise not to spam you. Vitamin D is known as the sunshine vitamin because we primarily get it from natural sunlight. Furthermore, a study in Indian butter catfish noted higher fat content in the farm-raised fish, but the wild fish had higher levels of most minerals except iron, which was significantly elevated in the farm-raised fish (29). 2000 calories a day is used for general nutrition advice. On the other hand, wild fish usually feeds on algae, smaller fish, or any other aquatic plants. For example, they are a great source of fish oil and protein. Nutritional value of a cooked product is provided for the given weight of cooked food. Even if you dont like eating fish, you can get your recommended dose of omega-3 by getting your hands on some fish oil supplements. Take cornmeal and seafood seasoning in a shallow bowl and mix. However, other nations may not have as stringent requirements (30). Data from USDA National Nutrient Database. g. Detailed Fresh Catfish Nutrition Data. 1.568g. 17.395 g. Carb. There is no better combo to lose weight. Experts recommend eating fish at least two times per week for a balanced diet.. Catfish is a lean fish. Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. However, one should be careful of its source, farming methods and avoid excess intake to avoid the possible intoxication from mercury. Possible Side Effects And Allergies Of Catfish. Also, it can help improve cognitive function and improve mood. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger catfish. Catfish 101: Nutrition Facts and Health Benefits Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. Note: Any items purchased 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. As shown in the nutrition profile section, just one fillet of catfish supplies 69% of the daily recommended B12 intake. Since catfish contains zero carbs, it is an excellent choice for those following a keto diet. Farmed Catfish (raw) Nutrition Facts & Value - FitNigerian The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 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. Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. Here are some of the disadvantages of eating this fish: As weve seen throughout the article, catfish is a good source of protein. 3%, Thiamin 0%, Calcium A catfish has about 10,000 taste buds that spread across their bodies and help them detect chemicals in the water. Catfish (Claria gariepinus) is a freshwater ray-finned fish. Catfish are one the oldest and most widespread fish species. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. clicking our Amazon buttons will give us a little referral bonus. You can distinguish tilapia vs catfish from the pointers in the table: Has a little amount of omega-3 fatty acids, Catfish need to be supplemented with Vitamin E. Scaleless, cylindrically shaped body with a flattened underbelly, and characteristic whisker-like barbels. Catfish is generally one of the lower-fat fish species, but it still offers more omega-3 than most lean fish. For example, farm-raised catfish are usually fed soy, corn, or wheat products. For more healthy fish options, see here for the benefits of trout. Talking of cooking, lets quickly see some of the best cooking methods for catfish. Amount of Serine in Catfish: Already When you are exposed to potential allergens, your immune system produces IgE antibodies in response. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? 2023 Healthline Media LLC. 9%. in. If you discover any discrepancy in our content, you may contact us. 2011 - 2023 IncNut Stylecraze Private Limited. On average, swordfish may harbor as much as 40 times more mercury than catfish (36). Its also responsible for building and repairing tissue and muscle, as well as serving as the building blocks for many hormones, enzymes, and other molecules. Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. This also makes it ideal for replacing other, more caloric meats such as poultry in most recipes. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? Check with your doctor if you have any doubts. Laterally compressed, oval body with a long dorsal fin and proportional features. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. All rights reserved. It is one of the finest sources of omega fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D. Channel catfish is moderately good source of protein (17.8 g/100 g -32% of RDI). There are 229 calories in 100 g of Fried Catfish. a member? Although some species of fish are high in mercury, catfish rank as one of the lowest. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? Protein is crucial for maintaining and growing cells and tissues. She presents herself as a fertility advisor and gut specialist. *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. Yes, catfish is a healthy option. Catfish Nutrition Facts - Eat This Much 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). For this reason, the FDA ranks catfish among the healthiest fish to eat. Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. These are essential fatty acids the body cannot produce. One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). This article explores the health benefits of catfish, its nutrition facts, possible side effects, and the ways you can add it to your diet. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Many catfish products can be found on the market, each with its own pros and cons. 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. 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 ). Spam free, Youll only be hearing from our experts. after Bacon tastes delicious, but it is far from being protein-dense (9). Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Amount of Valine in Catfish: How much Arginine is in Catfish? Catfish are one of the most common culinary fish in the world. Calories in Grilled Catfish (1 fillet (143g)) Nutrition Facts and Omega-3 Per 100 Grams Ranking Feed is the largest cost in catfish production, accounting for more than 50 percent of total variable costs, so how fish are fed directly affects profitability of catfish farming. * Percent Daily Values are based on a 2,000 calorie diet. 0% Carbs. But what are the health benefits you might obtain from including this food in your diet? Chronic inflammation can lead to more body aches, trouble losing weight, and problems with digestion, and research shows that omega-3 fatty acids can help reduce it. Farm-raised seafood is farmed in large tanks after living their entire lives in a controlled environment. 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. A pie chart showing the macro nutrient componenets for Cooked Catfish. Saturated Fat. The following tables show the full nutrition facts for wild catfish per fillet. 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. Sodium 170mg 7%. For example, they can thrive in scalding hot waters and freezing temperatures. Good source of proteins (34% of DV/100g). Additionally, the small fat content it has comes from healthy ones. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. It has 95kcal per serving and only 2.82g of fat. Fat. Catfish Nutrition Facts - Cully's Kitchen Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. Catfish is a good source of vitamin B12, selenium, phosphorus, and thiamine. Amount of Tyrosine in Catfish: How much Valine is in Catfish? Fish is high in omega-3 fatty acids, and can help protect against many diseases. Some research also suggests that it may reduce depression symptoms along with other mental conditions brought on by age. Catfish is a well-known fish due to its low cost and high nutritional value. All nutritional values are from the USDA Food and Nutrient Database. Omega-3 fatty acids are a structural component in the retina. Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). Filter out the noise and nurture your inbox with health and wellness advice thats inclusive and rooted in medical expertise. Is Cod Healthy? Nutrition, Calories, Benefits, and More A 3.5-ounce (100-gram) serving of fresh catfish provides (1): Calories:105 Fat:2.9 grams Protein:18 grams Sodium:50 mg Vitamin B12:121% of the Daily Value (DV) Selenium:26% of the DV. As we previously saw, it can help support muscle mass. Calories. Its a potential risk factor for certain neurological conditions, especially in children. We may earn commission from links on this page, but we only recommend products we back. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Colorado State University: Wild caught vs. farm raised seafood., EDF Seafood Selector: The benefits of eating fish., EUFIC: What Are Proteins and What Is Their Function in the Body?, Food Science and Nutrition: Chemical and nutritional properties of channel and hybrid catfish byproducts, Michigan Department of Natural Resources: Catfish and Bullheads., Southern Regional Aquaculture Center: You Can Do Catfish., Texas Parks & Wildlife: Channel Catfish (Ictalurus punctatus)., U.S. Department of Agriculture: Fish, catfish, channel, farmed, raw.. Fish Catfish Channel Wild Cooked Dry Heat. Nutrition Facts. Catfish contains fewer fatty acids when compared to salmon. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. Now that we have seen the various catfish benefits, lets see if these beneficial nutrients remain the same for both the farmed-raised and the wild catfish. Nutrition Facts for Cooked Catfish - myfooddata Amount of Vitamin C in Catfish: How much Vitamin D is in Catfish? Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. For example; to get 25 grams of protein from bacon, wed also need to consume around 30 grams of fat and 380 calories. and developmental issues in children (5). Chicken Express, Catfish, Fillets Nutrition Facts & Calories - Inlivo Catfish, with 0.024 ppm (mercury concentration mean) has the lowest mercury concentration amongst most fish making it preferably safer to consume in comparison (6). This means that someone who weighs 180lbs should consume 97147g of protein per day. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. Amount of Copper in Catfish: How much Manganese is in Catfish? Lets see how the different ways of cooking affect the major nutrient intake from a single 3.5oz (100g) serving of catfish (18), (19), (20). There are 119 calories (on average) in 100 g of Catfish. There are 116 calories in 1 fillet of Baked or Broiled Catfish. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. The omega-3 fats in catfish help promote cardiovascular health. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? Cooked Catfish. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Subsequently, you may consume those contaminants when eating seafood. Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. 40%. This fish is also a great option for people who are watching their calorie count but want to make sure theyre getting enough nutrients. Calories in Baked or Broiled Catfish and Nutrition Facts - FatSecret These dietary differences can significantly change their vitamin and mineral makeup. Nutrition Facts Search Tool Get detailed nutrition data for over 200,000 foods. 0% Alcohol. There are 240 calories in 100 grams of Catfish. them, Catfish is healthier than chicken due to the presence of omega-3 fats in it. Also, it is high in protein and low in fat. Mercury contamination of fish and seafood has recently been of a lot of concern (4). Amount of Riboflavin in Catfish: How much Niacin is in Catfish? A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Catfish feed on anything in the water like insects, eggs, larvae, plants, smaller fish, including Tilapia, Tilapia feeds on algae and aquatic plants. Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. Get full nutrition facts and other common serving sizes of Catfish including 1 oz, with bone and 1 oz, with bone, cooked. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g It also has minimum mercury contamination and helps maintain lean muscle mass. How the fish is raised can affect its nutritional profile. Here is the detailed data on Farmed Catfish (raw) nutrition info: Amount of Zinc in Catfish: How much Copper is in Catfish? As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Vitamin D has many important roles within the body, and it can help to enhance our immune system. Plus, fish is also known to contain omega-3 fatty acids, which help prevent heart disease, dementia, and cancer. 0% carbs, 2.88% fat, and 0% alcohol. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. There are numerous different types of catfish, and some species can grow to weigh beyond 100 kg. This article evaluates the nutritional. 10%. A single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in (1). Its white, flaky meat is firm and composes all the essential amino acids in good . At night, adults move into shallower water which is usually when fishers catch them. 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: This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Here is a baked herb catfish recipe that is worth trying! In particular, it is a great source of vitamin B12. Amount of protein in Catfish: How much Vitamin A is in Catfish? 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). . There are several types of catfish. In this article, we examine the nutrition profile and health benefits of catfish. If you are looking to replace wild-caught salmon with something leaner, catfish is the best option. Cholesterol 94mg 31%. . Nutrition labels presented on this site is for illustration purposes only. 100g. Protein plays an essential role in the body. Wild Freshwater Catfish Nutrition (per 3 oz serving): 81 calories, 2.4 g fat (0.6 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g protein Protein (g per 3 oz): 13.9 Omega-3s (mg per 3 oz): 309 Mercury levels (parts per billion): 144 They might fulfill your daily minimum omega-3 requirement, but catfish are not that clean. *Thiamine: 15% of the DV. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. Calories in Grilled Catfish (100 g, 1 g) Nutrition Facts and 25.05 g. Carb. Yes. . As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish. 2.6 g. Protein. 5) Catfish Is An Excellent Source of Vitamin D Is Catfish Healthy? Nutrients, Benefits, and More In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. Docosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. Olive Oil Vs. However, excess intake of catfish may cause allergies. *Percent Daily Values are based on a 2,000 calorie diet. For another fish option high in vitamin D, see this guide to eel. Wild Catfish (raw) Nutrition Facts & Value - FitNigerian 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 Calories in 100 g of Catfish and Nutrition Facts - FatSecret Omega-3 fatty acids are known for their potential role in maintaining cardiovascular health and helping proper brain functioning. Almost every food provides at least some protein, but not all food is dense in protein. 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. Click here for additional information. 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. You can create delicious-tasting recipes. Calories in 100 G Catfish - nutritionix.com 12%, Magnesium Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. In fact, it may provide a number of benefits. On the other hand; catfish is extremely protein-dense, and it offers 26.41 grams of protein for only 150 calories (11). Baked Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. Another great benefit of catfish is the fact that it is so rich in B vitamins. Farm-raised catfish on the other hand are fortified with additional feed thats high in fatty acids, protein, antioxidants, vitamins, minerals, and probiotics (10), (11). Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Read our editorial policy to learn more. Nutritional Information, Diet Info and Calories in Catfish - Fitbit Its low-fat and low calorie content makes catfish an excellent option for those looking to lose weight. 27 Healthy Types of Seafood: Nutrition, Benefits, and More, 9 Health Benefits of Mackerel (and Full Nutrition Facts), Sardines 101: Nutrition Facts and Potential Health Benefits, What Are Kippers? Amount of Iron in Catfish: How much Magnesium is in Catfish? You'd need to walk 55 minutes to burn 199 calories. No. Your Privacy Choices: Opt Out of Sale/Targeted Ads. 7%, Riboflavin One reason for this recommendation is that catfish and other seafood tend to provide more omega-3 fatty acids than other foods (4). Amount of Arginine in Catfish: How much Histidine is in Catfish? 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. One study compared the nutrient profiles of wild and farm-raised African catfish. These include autism and Alzheimers disease (32, 33, 34, 35). Monk Fruit: Nutrition, Benefits, And Side Monk Fruit: Nutrition, Benefits, And Side Effects. Amount of Leucine in Catfish: How much Lysine is in Catfish? Here, well check out the benefits and a nutritious recipe for you to try. Hence, consume it in moderation to enjoy its maximum benefits. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. 24%, Iodine Nutrition Facts and Benefits, Is Ground Chicken Healthy? They are essential to keep the body healthy and can help boost the immune system. Fish is known for being one of the healthiest sources of protein and omega-3, two vital nutrients for a perfect eating plan. Amount of Phenylalanine in Catfish: How much Tyrosine is in Catfish? Daily values are based on a 2000 calorie a day diet. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Still, some people may prefer catfish caught in the wild. Amount of monounsaturated fat in Catfish: How much polyunsaturated fat is in Catfish?