What's more, the exact nutrition of fish also varies depending on the variety. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. 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). You may wonder about adding anchovies to your diet. Calories. The following table gives you information on 100g of wild catfish to help you understand its nutritional benefits. One study compared the nutrient profiles of wild and farm-raised African catfish. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. Although more research is needed, they may even help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression (5, 6). There are 116 calories in 1 fillet of Baked or Broiled Catfish. Amount of Vitamin A in Catfish: How much Vitamin A IU is in Catfish? Omega-3 is an essential fatty acid (EFA), which means that we need to obtain it from our diet. Subsequently, you may consume those contaminants when eating seafood. 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. Amount of Docosapentaenoic acid (DPA) in Catfish: How much Total Omega 3 is in Catfish? Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. (15), (16). Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. 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. For another fish option high in vitamin D, see this guide to eel. Amount of calories in Catfish: How much fat is in Catfish? Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. 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. Cooked Catfish. One of the biggest benefits of catfish is that it is low in calories. 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. Also, it is high in protein and low in fat. 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . 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. Good source of proteins (34% of DV/100g). However, try to buy only purified fish oil in order to avoid unnecessary contaminants. Also, it is ideal for those with heart problems since the little fat it does contain comes from essential fatty acids. 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. 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. 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 #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. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how MSc (Biotechnology), Certified Diet & Nutrition Coach. View other Finfish and Shellfish Products. When you significantly reduce the glucose in the body, it can promote a state of ketosis. All nutritional values are from the USDA Food and Nutrient Database. Fillets.Fillets are small steaks that have been separated from the backbone, making them entirely edible. 3%, Niacin In the elderly, deficiency rates have been estimated to be anything up to 25% (15). Omega-3 fatty acids are a structural component in the retina. Catfish has a good omega-3 fatty acids content. Low in calories.Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. Catfish are low in calories and nutrient dense. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (8). 0% carbs, 2.88% fat, and 0% alcohol. Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. Although it is low in fat, it still offers a respectable source of omega-3, and it supplies substantial amounts of vitamin D and B12. A close look at the label should tell you how your fish was raised. However, fish that are larger and live longer than catfish tend to have the highest levels of mercury. Protein is one of the primary sources of energy in your diet. Your daily values may be higher or lower depending on your calorie needs. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. 7%, Riboflavin One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. and DHAi XDocosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. You can unsubscribe at any time. Dressed refers to fishes that have been cleaned, with some of their dangerous parts cut off. Some research also suggests that it may reduce depression symptoms along with other mental conditions brought on by age. Food images may show a similar or a related product and are not meant to be used for food identification. Create Vegetable Oil: Nutrition Fac Olive Oil Vs. Farm-raised seafood is farmed in large tanks after living their entire lives in a controlled environment. Though catfish allergies are still not widely heard of, you should avoid excess intake and be careful of any symptoms of an allergic reaction after consumption, skin contact, or inhalation of catfish fumes while cooking. Check with your doctor if you have any doubts. A donut chart showing which nutrients contribute to the caloric total. You can create delicious-tasting recipes. It is widely available as farm-raised fish. Additionally, it is also low in fats, making it a great option for those who want to lose weight. Protein is important for building and maintaining lean muscle mass. However, how does it compare to other wild fish? Should I Buy Wild-Caught or Farm-Raised Catfish. Vitamin B12 is a water-soluble vitamin that aids in the development of red blood cells, brain health, and DNA synthesis (8). 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. Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! a member? Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). How the fish is raised can affect its nutritional profile. . *Fat: 2.9 grams. This means that someone who weighs 180lbs should consume 97147g of protein per day. Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass. This fish is also a great option for people who are watching their calorie count but want to make sure theyre getting enough nutrients. Grilled Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. 135 % Daily Values* Total Fat. 2,000 calories a day is used for general nutrition advice. Varsha Patnaik MSc (Biotechnology), Certified Diet & Nutrition Coach, Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. Amount of Arginine in Catfish: How much Histidine is in Catfish? Whats more, omega-3s are linked to improvements in skeletal muscle strength, heart health, and even the gut microbiome the collection of healthy bacteria in your gut (7, 8, 9, 10). Amount of Phosphorus in Catfish: How much Zinc is in Catfish? It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. Amount of Retinol in Catfish: How much Thiamine is in Catfish? In contrast, catfish contain minimal concentrations of mercury. Catfish is extremely protein-dense. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. And it is all related to the type of diet they have. This common fish has a terrific nutritional profile. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. No, while they are related, they are completely different fish. Read our editorial policy to learn more. Catfish is a type of freshwater fish. For this reason, the FDA ranks catfish among the healthiest fish to eat. some oily fish contains much higher amounts. Spam free, Youll only be hearing from our experts. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. A second study of the same breed of African catfish found that the wild fish packed more protein, fat, fiber, and overall calories than farm-raised catfish (28). Olive Oil Vs. Amount of net carbs in Catfish: How much fiber is in Catfish? Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. So, they need to come through diet. One hundred grams of channel catfish contains 500 IU of vitamin D (21). No. * Percent Daily Values are based on a 2,000 calorie diet. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. So, why should catfish be one of the options you consider adding to your diet? Its a potential risk factor for certain neurological conditions, especially in children. But what are the health benefits you might obtain from including this food in your diet? 3%, Thiamin 2 Calories: 280 Fat: 12.5g Sodium: 86mg However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). Get notified of new articles and receive useful guides direct to your inbox. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger catfish. This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). Please consult with your doctor before making any changes to your diet. This food consists of 78.46% water, 18.66% protein, There are 144 calories (on average) in 100 g of Baked Catfish. Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. 123.175 kcl. Calories. 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 All the same, further studies are needed on some of these benefits (21). It has 95kcal per serving and only 2.82g of fat. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). 100 G Catfish 100 G Catfish Nutrition Facts Serving Size: g ( 100g ) Catfish Amount Per Serving Calories 144 % Daily Value* Total Fat 7.2g 9% Saturated Fat 1.6g 8% Trans Fat 0.1g Polyunsaturated Fat 1.4g Monounsaturated Fat 3.1g Cholesterol 66mg 22% Sodium 119mg 5% Total Carbohydrates 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 18g 9 Healthy Sources Of Fats For Vegetarians To Consume, 3-Day Tuna Diet For Weight Loss Benefits And Precautions, Top 7 Swordfish Health Benefits You Need To Know, https://fdc.nal.usda.gov/fdc-app.html#/food-details/173714/nutrients, https://pubmed.ncbi.nlm.nih.gov/27544316/, https://pubmed.ncbi.nlm.nih.gov/28802305/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3988285/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3096006/, https://www.fda.gov/food/metals/mercury-levels-commercial-fish-and-shellfish-1990-2012, https://www.ncbi.nlm.nih.gov/books/NBK21177/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3257642/#:~:text=Vitamin%20B12%20is%20essential, https://www.intechopen.com/books/epidemiology-of-communicable-and-non-communicable-diseases-attributes-of-lifestyle-and-nature-on-humankind/epidemiology-of-vitamin-b12-deficiency, https://www.ncbi.nlm.nih.gov/pubmed/22233511, https://www.ncbi.nlm.nih.gov/pubmed/26400353, http://oaji.net/articles/2017/491-1503315672.pdf, https://www.researchgate.net/publication/322020300_Comparative_study_of_seasonal_variation_in_proximate_composition_and_nutritional_quality_of_farmed_and_wild_Indian_butter_catfish_Ompok_bimaculatus_in_Tripura_India, https://pubmed.ncbi.nlm.nih.gov/30260185/, https://pubmed.ncbi.nlm.nih.gov/30877448/, https://pubmed.ncbi.nlm.nih.gov/27473827/, https://pubmed.ncbi.nlm.nih.gov/32860256/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098783/nutrients, https://fdc.nal.usda.gov/fdc-app.html#/food-details/174187/nutrients, https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4036/2, 15 Important Benefits Of Guava Fruit + Guava Nutrition Facts, 15 Celery Benefits, How To Consume It, And Side Effects, How To Use Hydrogen Peroxide For Ringworms, 18 Health Benefits Of Turmeric, How To Use It, & Side Effects, Rose Water: 8 Health Benefits And How To Use It, 9 Benefits Of Cranberry Tea For Health And Recipes To Try, 2 Major Side Effects Of Hot Water Think Before You Drink, 15 Benefits Of Cloves, How To Use Them, And Side Effects. One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Its low-fat and low calorie content makes catfish an excellent option for those looking to lose weight. Last medically reviewed on April 22, 2021. Although some species of fish are high in mercury, catfish rank as one of the lowest. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Brush each fillet generously with the lime-butter sauce. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. *Percent Daily Values are based on a 2,000 calorie diet. Nutrition labels presented on this site is for illustration purposes only. 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). Paired with its mild flavor and affordable prices, catfish is a fantastic alternative to more expensive meats such as pork. Catfish intake may help improve signs of depression due to its omega-3 fatty acids. Catfish Nutrition Facts - Eat This Much Catfish Fish, channel, wild, raw Find on Amazon Percent calories from. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. 1040: Related Types: Grilled Catfish (144 cal) Baked Catfish (144 cal) Wild Catfish (95 cal) Nutrition Facts. Get full nutrition facts and other common serving sizes of Channel Catfish (Farmed) including 3 oz and 1 fillet. Copyright 2023 NutritionValue.org All rights reserved. Another great benefit of catfish is the fact that it is so rich in B vitamins. 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. 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. These dietary differences can significantly change their vitamin and mineral makeup. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. WebMD does not provide medical advice, diagnosis or treatment. Your daily values may be higher or lower depending on your calorie needs. Key Point: Catfish offers exceptional protein density. 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. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? Certain population groups, like pregnant women, infants, and the elderly, are more prone to a B12 deficiency (9). 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. 1%, Iron Amount of Niacin in Catfish: How much Folate is in Catfish? 1.568g. Thanks to its low-fat content, it is an excellent option for losing weight. Amount of Riboflavin in Catfish: How much Niacin is in Catfish? The omega-3 in catfish is the most bioavailable form too: EPA and DHA. KEY FACTS. For example, they can thrive in scalding hot waters and freezing temperatures. 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. Possible Side Effects And Allergies Of Catfish. Amount of carbs in Catfish: How many net carbs are in Catfish? If you are looking to replace wild-caught salmon with something leaner, catfish is the best option. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. g. Detailed Fresh Catfish Nutrition Data. They are essential to keep the body healthy and can help boost the immune system. She has several certifications in sports nutrition, health coaching, and womens health hormones. Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. You have successfully subscribed to our newsletter! Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). Fish, dry heat, cooked, wild, channel, catfish, Fish, breaded and fried, cooked, channel, catfish, Fish, dry heat, cooked, farmed, channel, catfish, Printed from https://www.nutritionvalue.org. Done. Amount of Vitamin D in Catfish: How much Vitamin D IU is in Catfish? Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). 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. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. and developmental issues in children (5). Amount of Eicosapentaenoic acid (EPA) in Catfish: How much Docosapentaenoic acid (DPA) is in Catfish? Amount of Manganese in Catfish: How much Selenium is in Catfish? These dietary differences can lead to significant differences in the nutrition value of a farm-raised catfish vs a wildly caught one. Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. Additionally, the small fat content it has comes from healthy ones. Eating fish such as catfish is a great way to increase vitamin D levels. Nutrition Advance provides evidence-based food and nutrition articles. Amount of Thiamine in Catfish: How much Riboflavin is in Catfish? 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. So from a nutritional standpoint, salmon is the healthier fish to consume. However, one should be careful of its source, farming methods and avoid excess intake to avoid the possible intoxication from mercury. According to the USDA, a 3.5-ounce (100-gram) serving of fresh catfish provides the following nutrients (1): Besides being low in sodium and calories, catfish is a good source of healthy fats, protein, important vitamins, and minerals. In fact, the Food and Drug Administration (FDA) lists catfish as one of the species thats lowest in mercury. In 100g of catfish, you only get 95kcal. Yes. Garnish with lime slices and parsley if desired. Catfish and tilapia are very common fish found and farmed worldwide. Vegetable Oil: Nutrition Facts And Differences. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. There are 135 calories in 100 grams of Channel Catfish (Farmed). Nutrition Facts and Health Benefits, Is Pho Soup Healthy? The omega-3 fats in catfish help promote cardiovascular health. Amount of potassium in Catfish: How many carbs are in Catfish? 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. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. Sodium 170mg 7%. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. 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. 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. Aquaculture, or fish farming, usually takes place in large ponds, cages, or circular tanks. This article reviews the health effects of eating swordfish, including its. without any distinctly unusual physical features. 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). Channel catfish is an non-oily, freshwater, white fish. According to research undertaken by the FDA that ran from 1990 until 2012, catfish only contains a mean average mercury content of 0.024 PPM (6). But as an example, 1/2 of a wild Atlantic salmon fillet (154g) contains 280 calories, 12.5g of fat, most of which is monounsaturated and polyunsaturated, 86mg sodium, 39.2g of protein, and no carbs, fiber, or sugars. Mercury is known to build up easily in the body and can cause neurotoxicityi XThe damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. 0% carbs, 26% fat, and 0% alcohol. Our website services, content, and products are for informational purposes only. Amount of Glutamic acid in Catfish: How much Glycine is in Catfish? There are 119 calories (on average) in 100 g of Catfish. These include autism and Alzheimers disease (32, 33, 34, 35). Catfish found in the wild are bottom feeders which means that they survive on algae, aquatic plants, fish eggs, and other fish found at the bottom of their water habitat. Talking of cooking, lets quickly see some of the best cooking methods for catfish. The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). 40%. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet. 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. thank you! Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. Sugars 0g. You can pair the catfish preparation as a side dish with brown rice or couscous, some steamed vegetables, and salad to make it a wholesome nutritious meal.
