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 Bacon tastes delicious, but it is far from being protein-dense (9). Catfish feed on anything in the water like insects, eggs, larvae, plants, smaller fish, including Tilapia, Tilapia feeds on algae and aquatic plants. Copyright 2023 Health Reporter. 7.59g. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. g. Detailed Fresh Catfish Nutrition Data. 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.
Click to see Fresh Catfish Nutrition Facts. Amount of Vitamin C in Catfish: How much Vitamin D is in Catfish? One study compared the nutrient profiles of wild and farm-raised African catfish. a member? There are 119 calories (on average) in 100 g of Catfish. Heat oil in a large skillet over medium heat. For example, they can thrive in scalding hot waters and freezing temperatures. Sign 135 % Daily Values* Total Fat. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. Cooked Catfish. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Omega-3 fatty acids are crucial during pregnancy since they help in the brain development of the baby. Has slightly higher, Neutral in flavor, with a somewhat sweet flavor. In 2008, catfish production exceeded that of salmon and led a group of scientists to compare the potential allergens (proteins in the fish that bind to human Immunoglobulin E (IgE) antibodies) in catfish and salmon. Yes. Fat. 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 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). Tilapia is a popular but controversial fish. For example, they are a great source of fish oil and protein. You can create delicious-tasting recipes. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. One thing that makes them stand out is their capacity to live in extreme environments. Adequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia (13, 14, 15, 16, 17, 18, 19, 20). 1.768g. Common Serving Sizes: More Details Grilled Catfish Baked Catfish Fried Catfish Wild Catfish Nutrition Facts Catfish Fat 9 Carbohydrate 4 Protein 4 how to burn 119 calories (100 g of catfish) your weight: jogging (5 mph) 14mins walking (15 minute mile) 25mins bicycling 13mins 21mins So, whenever possible, make sure to choose wild over farmed. Total Carbohydrates 0g 0%. Saturated Fat.
Amount of sodium in Catfish: How much potassium is in Catfish? The omega-3 fats in catfish help promote cardiovascular health. Sugars 0g. It increases the potential risks of neurodegenerative disorders like Alzheimersi XA progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. For more healthy fish options, see here for the benefits of trout. Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). Since catfish contains zero carbs, it is an excellent choice for those following a keto diet. in. Nutrition Facts. This means that someone who weighs 180lbs should consume 97147g of protein per day. While this may seem like a disadvantage, it also means that catfish can easily be adapted into your diet through various recipes. 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. Place the catfish fillets in a shallow baking pan. We may earn commission from links on this page, but we only recommend products we back. In addition, it seems that consuming foods that are high in omega-3 can help decrease the risk of macular degeneration. While mature farm-raised fish had the highest levels of amino acids, fatty acids levels varied. and developmental issues in children (5). Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Amount of polyunsaturated fat in Catfish: How much cholesterol is in Catfish? Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? There are 229 calories in 100 g of Fried Catfish. An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). For a healthier option, stick with a dry heat method like baking or broiling. Vitamin B12 is one of the most common dietary deficiencies in the world today. In fact, swai fish is lower in calories and fats compared to catfish. If you do click The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. Calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Catfish is a healthy source of protein. Food images may show a similar or a related product and are not meant to be used for food identification. 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). These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. 7%, Riboflavin
The following tables show the full nutrition facts for wild catfish per fillet. While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. Yes, catfish is a healthy option. Amount of Leucine in Catfish: How much Lysine is in Catfish? It has 95kcal per serving and only 2.82g of fat. . You may wonder about adding anchovies to your diet. Catfish is healthier than chicken due to the presence of omega-3 fats in it. 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? Baked Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish. Trans Fat-Polyunsaturated Fat. Amount of Thiamine in Catfish: How much Riboflavin is in Catfish? Amount of cholesterol in Catfish: How much sodium is in Catfish? For example, farm-raised catfish are usually fed soy, corn, or wheat products. Supplementing your diet with catfish can potentially help balance out any deficiencies. The high levels of omega-3 fatty acids contribute to the benefits of catfish. 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. Catfish may vary in nutrients based on whether it was farmed or caught in the wild. 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. 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). Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? How many calories are in Catfish? 40%. . Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. Catfish is generally one of the lower-fat fish species, but it still offers more omega-3 than most lean fish. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. While both these forms of catfish offer us the above health benefits, they have some nutritional differences. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. Nutritional value of a cooked product is provided for the given weight of cooked food. Frying is a common and traditional method for cooking catfish. 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 Niacin in Catfish: How much Folate is in Catfish? Catfish is a type of freshwater fish. Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. In fact, it may provide a number of benefits. 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. Research shows that wild-caught can have a higher omega-3 content compared to farm-raised. Nutrition Advance provides evidence-based food and nutrition articles. Data sources include: US Department of Agriculture . Amount of Folate in Catfish: How much Water is in Catfish? Evidence suggests that a high-protein diet can increase metabolism, helping you burn more calories and increase fullness levels allowing you to reach a caloric deficit. The following table gives you information on 100g of wild catfish to help you understand its nutritional 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. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. 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 eggs are high in omega-3, vitamin B12, and vitamin D. Make sure you add vegetables on the side to complete the dish. Amount of Tyrosine in Catfish: How much Valine is in Catfish? What's more, the exact nutrition of fish also varies depending on the variety. 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. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. Catfish (Claria gariepinus) is a freshwater ray-finned fish. 0% carbs, 26% fat, and 0% alcohol. No, while they are related, they are completely different fish. A pie chart showing the macro nutrient componenets for Cooked Catfish. Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). 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). Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. Broil for 5-8 minutes or until the fish flakes easily with a fork. *Protein: 18 grams. If you want to boost the nutrient value of the plate, you can always add some fish eggs on the side. 100 g: Amount Per Serving.
. Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. In fact, it is recommended to consume 0.540.82g of protein per pound of body weight. Amount of Magnesium in Catfish: How much Phosphorus is in Catfish? Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass. A lot of people vouch for buying only wild-caught fish, but not everyone is aware of its differences from farm-raised seafood.. Monk Fruit: Nutrition, Benefits, And Side Monk Fruit: Nutrition, Benefits, And Side Effects. While the amount of protein varies according to weight, a good recommendation is to consume 2030g of protein per meal, even snacks. 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). Here are a few recipes for you to try out: Catfish is a freshwater ray-finned fish that is low in calories. It is high in protein, which can support muscle mass. You have successfully subscribed to our newsletter! Nutrition Facts and Benefits, Is Ground Chicken Healthy? Amount of Lysine in Catfish: How much Methionine is in Catfish? Common Serving Sizes: More Details Wild Baked Catfish Related Types: Grilled Catfish (144 cal) Fried Catfish (229 cal) Wild Catfish (95 cal) Nutrition Facts Baked Catfish The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). Channel catfish is an non-oily, freshwater, white fish. Farm-raised seafood is farmed in large tanks after living their entire lives in a controlled environment. *Percent Daily Values are based on a 2,000 calorie diet. Fish, raw, wild, channel, catfish nutrition facts and analysis per 3 oz (85 g) Fish, dry heat, cooked, wild, channel, catfish Fish, raw, wild, rainbow, trout A donut chart showing which nutrients contribute to the caloric total. See additional information. 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. Feeding. As a result, you can get a completely different profile. It is lower in calories and fat compared to catfish. Nutrition Facts and Health Benefits. 2023 Healthline Media LLC. The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Amount of fat in Catfish: How much saturated fat is in Catfish? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. . Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? *Thiamine: 15% of the DV. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. You can unsubscribe at any time. Grilled Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. Amount of Glutamic acid in Catfish: How much Glycine is in Catfish? The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 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. 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). Calories. Plus, they are more prone to diseases due to farming policies and have more saturated fats.
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). Create Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g Fish is known for being one of the healthiest sources of protein and omega-3, two vital nutrients for a perfect eating plan. 0%, Calcium
Additionally, the small fat content it has comes from healthy ones. Paired with its mild flavor and affordable prices, catfish is a fantastic alternative to more expensive meats such as pork. Catfish have white flesh and are relatively lean with a small amount of fat content. Amount of Water in Catfish: How much Docosahexaenoic acid (DHA) is in Catfish? Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! 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. Another great benefit of catfish is the fact that it is so rich in B vitamins. Catfish is a healthy protein option that is low in calories. Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. 1%, Iron
How you cook catfish significantly affects its calorie, fat, and sodium levels. Done. 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. What is this food made of? However, excess intake of catfish may cause allergies. 2011 - 2023 IncNut Stylecraze Private Limited. Thanks to its high omega-3 content, catfish can help support eye health. Here, well check out the benefits and a nutritious recipe for you to try. Amount of Serine in Catfish: Already Catfish is extremely protein-dense. This article gives you the, When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. Additionally, the existing evidence suggests that fish sources of omega-3 are likely very beneficial. Amount of Retinol in Catfish: How much Thiamine is in Catfish? Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? These are essential fatty acids the body cannot produce. One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. Mix the lemon and the ghee and drizzle over the filet. She presents herself as a fertility advisor and gut specialist. This article reviews the health effects of eating swordfish, including its. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. She has several certifications in sports nutrition, health coaching, and womens health hormones. So from a nutritional standpoint, salmon is the healthier fish to consume. Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). 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. Amount of Glycine in Catfish: How much Proline is in Catfish?
For this reason, the FDA ranks catfish among the healthiest fish to eat. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. after Amount of Aspartic acid in Catfish: How much Glutamic acid is in Catfish? It is widely available as farm-raised fish. However, before heading to your local grocer, you should define whether youll want dressed catfish or not. 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. No. Amount of Copper in Catfish: How much Manganese is in Catfish? All rights reserved. She combines her scientific knowledge and more. 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. 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. 2000 calories a day is used for general nutrition advice. However, how does it compare to other wild fish? This content is for informational purposes only and Nutrition Advance does not provide medical advice. This article details the nutrients, benefits, and downsides of catfish. Get detailed nutrition data for over 200,000 foods. As we previously saw, it can help support muscle mass. 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.
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