3%, Niacin This article explores the health benefits of catfish, its nutrition facts, possible side effects, and the ways you can add it to your diet. . Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). Yes, catfish is a healthy option. Catfish is a lean fish. Vitamin D has many important roles within the body, and it can help to enhance our immune system. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Your Privacy Choices: Opt Out of Sale/Targeted Ads. 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. Last medically reviewed on April 22, 2021. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. 17.395 g. Carb. Protein plays an essential role in the body. Amount of Tyrosine in Catfish: How much Valine is in Catfish? It can be a healthy addition to any meal, though deep frying adds far more calories and fat than dry heat cooking methods like baking or broiling. 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). 74% Protein. Since catfish contains zero carbs, it is an excellent choice for those following a keto diet. One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger 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. 7%, Riboflavin The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 124.8 kcl. These then release chemicals, causing an allergic reaction. There are 240 calories in 100 grams of 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. Key Point: Catfish offers exceptional protein density. Studies also suggest that maintaining adequate blood levels of vitamin D may reduce the risk of several chronic diseases (12, 13). 1%, Iron Fish is generally regarded as a healthy food source however, in some specific cases, people may want to limit their seafood intake. Another great benefit of catfish is the fact that it is so rich in B vitamins. Experts recommend eating fish at least two times per week for a balanced diet.. Dietary sources of the vitamin are particularly important for people living in areas with low levels of sunlight. Its low-fat and low calorie content makes catfish an excellent option for those looking to lose weight. Benefits, Side Effects, And More, Tilapia Fish Nutrition Profile, Benefits, And Recipes, 5 Potential Benefits Of Wild Rice, Recipes, And Side Effects, Lima Beans Nutrition: Benefits, Preparation, And Risks, 29 Healthy Vitamin-D Rich Foods To Add To Your Diet, 8 Benefits Of Soybeans, Nutrition Facts, And Side Effects, 13 Amazing Benefits Of Shallots For Skin, Hair, And Health. Yes, since catfish are low in calories and high in protein, its an ideal option for weight loss. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 229: 1 g. 2.29: 1 fillet = 87g. Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. In 100g of catfish, you only get 95kcal. No, catfish is not fattening. Steaks.Some people like to go for steaks thick cross-sections that include a piece of backbone. Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. 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. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet. Catfish is healthier than chicken due to the presence of omega-3 fats in it. A high protein food can help increase fullness levels, making reaching a caloric deficit easier. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? 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. 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. Here are a few recipes for you to try out: Catfish is a freshwater ray-finned fish that is low in calories. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). There are 135 calories in 100 grams of Channel Catfish (Farmed). Channel catfish is an non-oily, freshwater, white fish. On the other hand, wild fish usually feeds on algae, smaller fish, or any other aquatic plants. Amount of Iron in Catfish: How much Magnesium is in Catfish? Catfish can make it easier to reach your protein requirements to help preserve muscle mass or increase it since it has 16.4g of protein per 100g. 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. 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. A 3-ounce serving of fatty fish like salmon can contain up to 1,800 mg of omega-3s compared with a 3-ounce serving of catfish which contains only 200 mg of omega-3s (12). As shown in the nutrition profile section, just one fillet of catfish supplies 69% of the daily recommended B12 intake. So, they need to come through diet. Place the catfish fillets in a shallow baking pan. Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. 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). Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. Amount of net carbs in Catfish: How much fiber is in Catfish? For another fish option high in vitamin D, see this guide to eel. 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. Yes. Catfish feed on anything in the water like insects, eggs, larvae, plants, smaller fish, including Tilapia, Tilapia feeds on algae and aquatic plants. 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). Mix the lemon and the ghee and drizzle over the filet. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. Cholesterol 94mg 31%. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g 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. 1040: Related Types: Grilled Catfish (144 cal) Baked Catfish (144 cal) Wild Catfish (95 cal) Nutrition Facts. Subsequently, you may consume those contaminants when eating seafood. Amount of fiber in Catfish: How much protein is in Catfish? As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. 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. Calcium 13mg 1%. All rights reserved. Vitamin B12 is one of the most common dietary deficiencies in the world today. These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. B vitamins B, C, E, and K, are Abundant in this. 2000 calories a day is used for general nutrition advice. In contrast, catfish contain minimal concentrations of mercury. Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). Amount of Lysine in Catfish: How much Methionine is in Catfish? The omega-3 fats in catfish help promote cardiovascular health. Fried Catfish. Amount of Glycine in Catfish: How much Proline is in Catfish? Some popular catfish dishes are lime broiled catfish and cornmeal catfish. It is a highly subjective process that differs among catfish farmers. Vitamin D is known as the sunshine vitamin because we primarily get it from natural sunlight. Catfish Nutrition Facts - Eat This Much Catfish Fish, channel, wild, raw Find on Amazon Percent calories from. 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). Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. Copyright 2023 Health Reporter. 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. Wild-caught and farm-raised catfish may differ in their levels of certain nutrients, such as protein, fatty acids, and minerals like iron. Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? Click to see Farmed Catfish (raw) Nutrition Facts. 123.175 kcl. Amount of polyunsaturated fat in Catfish: How much cholesterol is in Catfish? And it is all related to the type of diet they have. 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. Get full nutrition facts and other common serving sizes of Channel Catfish (Farmed) including 3 oz and 1 fillet. Amount of fat in Catfish: How much saturated fat is in Catfish? Many people are concerned about exposure to contaminants from seafood of any type. 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. 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). In fact, it may provide a number of benefits. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. Catfish may vary in nutrients based on whether it was farmed or caught in the wild. Catfish is a healthy source of protein. These are essential fatty acids the body cannot produce. Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. without any distinctly unusual physical features. A progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. 2023 Healthline Media LLC. Lentils are a source of protein too; however, to get 25 grams of protein from lentils, wed need to consume 330 calories and 56 grams of carbohydrate. Has slightly higher, Neutral in flavor, with a somewhat sweet flavor. Amount of Arginine in Catfish: How much Histidine is in Catfish? There are 144 calories (on average) in 100 g of Baked Catfish. Additionally, it is also low in fats, making it a great option for those who want to lose weight. Heat oil in a large skillet over medium heat. 65: 1 lb = 454g. 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. It only has 95kcal per 100g, making it a great option for losing weight. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Catfish offers an excellent nutrition profile. Catfish is a type of freshwater fish. Here, well go over the nutrition facts, benefits, disadvantages, and a delicious way to make catfish youve never tried before. However, they are generally more expensive, so keep that in mind before you go to the store. Amount of Retinol in Catfish: How much Thiamine is in Catfish? Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. Cook for 4-5 minutes on either side or until the fish flakes easily with a fork. 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). StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Total Carbohydrates 0g 0%. Data from USDA National Nutrient Database. A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. 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 Protein is one of the primary sources of energy in your diet. Amount of Copper in Catfish: How much Manganese is in Catfish? If you are looking to replace wild-caught salmon with something leaner, catfish is the best option. One thing that makes them stand out is their capacity to live in extreme environments. Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. . 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). Amount of cholesterol in Catfish: How much sodium is in Catfish? Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. Thus, rather than solely trusting the label, try to buy from trusted fisheries. Your daily values may be higher or lower depending on your calorie needs. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). a meal plan in 2 clicks for free! Given that your body cannot produce omega-3s on its own, you need to get them through your diet. Here, well check out the benefits and a nutritious recipe for you to try. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. You may wonder about adding anchovies to your diet. 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. Hence, consume it in moderation to enjoy its maximum benefits. Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. A lot of people vouch for buying only wild-caught fish, but not everyone is aware of its differences from farm-raised seafood.. No. 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. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Done. Make sure to coat it thoroughly. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. . Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Get notified of new articles and receive useful guides direct to your inbox. 5.845 g. Protein. Food images may show a similar or a related product and are not meant to be used for food identification. 5) Catfish Is An Excellent Source of Vitamin D Affiliate links on our site may earn us commissions. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). At night, adults move into shallower water which is usually when fishers catch them. Thus, its one of the best seafood choices you can make if youre concerned about exposure to contaminants (37). Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. Most people include it while on a weight loss journey, but is it a healthy option? A donut chart showing which nutrients contribute to the caloric total. There are 150 calories in Cooked Catfish coming from 74% protein, How the fish is raised can affect its nutritional profile. and developmental issues in children (5). StyleCraze provides content of general nature that is designed for informational purposes only. Amount of Tryptophan in Catfish: How much Threonine is in Catfish? People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. Almost every food provides at least some protein, but not all food is dense in protein. Mercury can build up in the body, and research suggests it may increase the risk of neurotoxicity as well as developmental issues in infants (7). 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories (1). We promise not to spam you. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight.