For another fish option high in vitamin D, see this guide to eel. The following tables show the full nutrition facts for wild catfish per fillet. 100g. A donut chart showing which nutrients contribute to the caloric total. 100 g Catfish Nutrition Facts Serving Size 100 g Amount Per Serving Calories 240 % Daily Values* Total Fat 14.53g 19% Saturated Fat 3.246g 16% Trans Fat - Polyunsaturated Fat 3.673g Monounsaturated Fat 6.482g Cholesterol 69mg 23% Sodium 398mg 17% Total Carbohydrate 8.54g 3% Dietary Fiber 0.5g 2% Sugars 0.85g Protein 17.57g Vitamin D - Calcium 35mg As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. However, this doesnt always have to be the case. Hence, consume it in moderation to enjoy its maximum benefits. 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). If you are looking to replace wild-caught salmon with something leaner, catfish is the best option. You can unsubscribe at any time. Mercury is one such risky heavy metal that is found in most fish (14). However, they are generally more expensive, so keep that in mind before you go to the store. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. Subsequently, you may consume those contaminants when eating seafood. 9%. The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. Experts recommend eating fish at least two times per week for a balanced diet.. Your daily values may be higher or lower depending on your calorie needs. Omega-3 fatty acids are crucial during pregnancy since they help in the brain development of the baby. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Catfish is extremely protein-dense. B vitamins B, C, E, and K, are Abundant in this. Vitamin A A catfish has about 10,000 taste buds that spread across their bodies and help them detect chemicals in the water. See, Is Catfish Healthy? Comprehensive nutrition resource for Catfish, Fillet, Raw. The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). No. Catfish is a game fish famous for being affordable and available throughout the U.S. 25.05 g. Carb. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Another great benefit of catfish is the fact that it is so rich in B vitamins. Amount of Isoleucine in Catfish: How much Leucine is in Catfish? A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. Mix the lemon and the ghee and drizzle over the filet. Steaks.Some people like to go for steaks thick cross-sections that include a piece of backbone. 26% Fat. *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. A progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. Amount of Eicosapentaenoic acid (EPA) in Catfish: How much Docosapentaenoic acid (DPA) is in Catfish? Amount of Vitamin A IU in Catfish: How much Vitamin B6 is in Catfish? 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. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. However, not many people know that, like many other fishes, it possesses some fantastic nutritional benefits. Keep in mind that if you are following a keto diet, you have to consume enough healthy fats, and catfish is very low in this nutrient. Fillets.Fillets are small steaks that have been separated from the backbone, making them entirely edible. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. This fish has a unique appearance with barbels or whiskers and has naked scales. For example, you can turn common pasta into catfish pasta primavera simply by adding pepper, onions, and shallots along with a few pieces of cooked catfish. Amount of Vitamin A in Catfish: How much Vitamin A IU is in Catfish? Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. So from a nutritional standpoint, salmon is the healthier fish to consume. While both these forms of catfish offer us the above health benefits, they have some nutritional differences. Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. Amount of carbs in Catfish: How many net carbs are in Catfish? 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. 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. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Amount of Arginine in Catfish: How much Histidine is in Catfish? Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. Omega-3 fatty acids are renowned for their role in brain health. Read our editorial policy to learn more. This also makes it ideal for replacing other, more caloric meats such. What is this food made of? How the fish is raised can affect its nutritional profile. 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. Catfish may vary in nutrients based on whether it was farmed or caught in the wild. 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). Thanks to its low-fat content, it is an excellent option for losing weight. Amount of net carbs in Catfish: How much fiber is in Catfish? a member? Protein is one of the primary sources of energy in your diet. Given that catfish is a good source of various nutrients but low in calories, its considered nutrient dense. Also, it is ideal for those with heart problems since the little fat it does contain comes from essential fatty acids. Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. One thing that makes them stand out is their capacity to live in extreme environments. Still, some people may prefer catfish caught in the wild. How many calories are in Catfish? Here are a few recipes for you to try out: Catfish is a freshwater ray-finned fish that is low in calories. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? While catfish is a good source of protein, there are still some disadvantages to eating it. 2023 Healthline Media LLC. Vegetable Oil: Nutrition Facts And Differences. The following two tabs change content below. 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: One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. This is a detailed article about the health benefits of fish. Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). 100 g Tilapia (Fish) Nutrition Facts Serving Size 100 g Amount Per Serving Calories 96 % Daily Values* Total Fat 1.7g 2% Saturated Fat 0.571g 3% Trans Fat - Polyunsaturated Fat 0.387g Monounsaturated Fat 0.486g Cholesterol 50mg 17% Sodium 52mg 2% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 20.08g Vitamin D - Calcium 10mg 1% Iron , and that means these get easily absorbed by our system. 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). Oat the catfish in the cornmeal mixture and shake off excess. While mature farm-raised fish had the highest levels of amino acids, fatty acids levels varied. 135 % Daily Values* Total Fat. Click to see Fresh Catfish Nutrition Facts. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how MSc (Biotechnology), Certified Diet & Nutrition Coach. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Although some species of fish are high in mercury, catfish rank as one of the lowest. 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. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Catfish are one of the most common culinary fish in the world. Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. Amount of calories in Catfish: How much fat is in Catfish? We promise not to spam you. They are essential to keep the body healthy and can help boost the immune system. However, one should be careful of its source, farming methods and avoid excess intake to avoid the possible intoxication from mercury. 2 Calories: 280 Fat: 12.5g Sodium: 86mg 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. Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? In addition, it seems that consuming foods that are high in omega-3 can help decrease the risk of macular degeneration. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. Calories. Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g Serving size of 100 grams of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) contains 90.9 calories, 16.38 g of Protein, 2.82 g of Fat, and g of Carbs. Health Reporter does not provide medical advice, diagnosis or treatment. *Fat: 2.9 grams. Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Yes, since catfish are low in calories and high in protein, its an ideal option for weight loss. Amount of Selenium in Catfish: How much Retinol is in Catfish? Amount of Methionine in Catfish: How much Cystine is in Catfish? Catfish are low in calories and nutrient dense. Benefits of the Traditional Breakfast, 9 Health Benefits of Herring (With Nutrition Facts), The Nutritional Benefits (and Downsides) of Eel, Swordfish: Nutritional Values, Benefits, and Downsides. Sodium 170mg 7%. Catfish is a healthy source of protein. For example; to get 25 grams of protein from bacon, wed also need to consume around 30 grams of fat and 380 calories. Fish Catfish Channel Wild Cooked Dry Heat. A review of 23 studies in over 1 million people associated eating fish with an overall lower risk of death and a 7% reduction in the chance of death for every 200 mg of omega-3s consumed daily (11). Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. However, excess intake of catfish may cause allergies. Catfish nutrition facts 100g/Nutritional value of catfish A serve of catfish contains; *Calories: 105. Almost every food provides at least some protein, but not all food is dense in protein. WebMD does not provide medical advice, diagnosis or treatment. For example, despite being relatively low in fat, a 143-gram fillet of cooked catfish still provides 600 mg of omega-3 ( 22 ). Keep reading. Fish eggs are high in omega-3, vitamin B12, and vitamin D. Make sure you add vegetables on the side to complete the dish. Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. Calories. Your daily values may be higher or lower depending on your calorie needs. Laterally compressed, oval body with a long dorsal fin and proportional features. Amount of Docosapentaenoic acid (DPA) in Catfish: How much Total Omega 3 is in Catfish? So, why should catfish be one of the options you consider adding to your diet? them, It is widely available as farm-raised fish. Catfish should have a consistent color, be firm to the touch, and not have a strong odor. Vegetable Oil: Nutrition Fac Olive Oil Vs. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. You have successfully subscribed to our newsletter! If you discover any discrepancy in our content, you may contact us. On average, swordfish may harbor as much as 40 times more mercury than catfish (36). 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 ). These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects.
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