In fact, the Food and Drug Administration (FDA) lists catfish as one of the species thats lowest in mercury. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Getting your daily dose of protein shouldnt be a chore! While this may seem like a disadvantage, it also means that catfish can easily be adapted into your diet through various recipes. Amount of fiber in Catfish: How much protein is in Catfish? On the other hand; catfish is extremely protein-dense, and it offers 26.41 grams of protein for only 150 calories (11). By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). Garnish with lime slices and parsley if desired. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Nutrition Facts and Benefits, Ham 101: Is It Healthy? 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 is a healthy protein option that is low in calories. Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. 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 is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). However, try to buy only purified fish oil in order to avoid unnecessary contaminants. The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. Also, it can help improve cognitive function and improve mood. 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). Catfish and tilapia are very common fish found and farmed worldwide. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. Click here for additional information. Your daily values may be higher or lower depending on your calorie needs. Yes, since catfish are low in calories and high in protein, its an ideal option for weight loss. An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. 3%, Niacin Amount of Zinc in Catfish: How much Copper is in Catfish? Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Brush each fillet generously with the lime-butter sauce. Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. 74% Protein. It only has 62kcal per serving and 1.3g of fat. Vitamin B12 is a water-soluble vitamin that aids in the development of red blood cells, brain health, and DNA synthesis (8). Amount of potassium in Catfish: How many carbs are in Catfish? She presents herself as a fertility advisor and gut specialist. For comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories. Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. Your Privacy Choices: Opt Out of Sale/Targeted Ads. 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. 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). Aquaculture, or fish farming, usually takes place in large ponds, cages, or circular tanks. Amount of Serine in Catfish: Already 135 % Daily Values* Total Fat. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories (1). Many people are concerned about exposure to contaminants from seafood of any type. Almost every food provides at least some protein, but not all food is dense in protein. All trademarks, copyright and other forms of intellectual property are property of their respective owners. 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. Here is the detailed data on Farmed Catfish (raw) nutrition info: Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. It is a highly subjective process that differs among catfish farmers. 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 100 g: Amount Per Serving. 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). 3%, Thiamin Affiliate links on our site may earn us commissions. Amount of Methionine in Catfish: How much Cystine is in Catfish? This item has no fiber content (0% of DV/100g). 2011 - 2023 IncNut Stylecraze Private Limited. In fact, it may provide a number of benefits. Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. Fried Catfish. 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? There are 119 calories (on average) in 100 g of Catfish. Contain a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz). Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? Low in caloriesHigh in proteinLow in fatsContains omega-3 fatty acidsEasy to cook, Low in caloriesHigh in proteinLow in fatsContains omega-3 fatty acidsEasy to cook, Might increase risk of food poisoningEating too much can cause mercury poisoning, Could lead to food poisoning. Dietary sources of the vitamin are particularly important for people living in areas with low levels of sunlight. Channel catfish is an non-oily, freshwater, white fish. 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. Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. There are 240 calories in 100 grams of Catfish. Soy Protein Vs. Whey Protein: Pros And Con Soy Protein Vs. Whey Protein: Pros And Cons + Which Is Better. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. 17.395 g. Carb. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). 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 Calcium in Catfish: How much Iron is in Catfish? Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. Mercury contamination of fish and seafood has recently been of a lot of concern (4). Amount of Vitamin A IU in Catfish: How much Vitamin B6 is in Catfish? One thing that makes them stand out is their capacity to live in extreme environments. Here, well go over the nutrition facts, benefits, disadvantages, and a delicious way to make catfish youve never tried before. You'd need to walk 55 minutes to burn 199 calories. Grilled Catfish - 1 fillet (143g) Amount Per 1 fillet; Calories - 206: Calories from Fat - 92: Total Fat: 10.21g: Saturated : 2.27g: Polyunsaturated : 1.93g: Monounsaturated : 4.46g: Cholesterol: It is high in protein, which can support muscle mass. Fish is known for being one of the healthiest sources of protein and omega-3, two vital nutrients for a perfect eating plan. A study on 23 individuals reported a 7% decrease in all-cause mortality with a regular consumption increase of 0.2g of omega-3 fatty acids (3). Amount of Glycine in Catfish: How much Proline is in Catfish? Furthermore, omega-3s play a wide-ranging role in the human body, and they are especially crucial to the brain and cardiovascular health (1). Stir in the lime juice, pepper, garlic powder, and salt if desired. 7.59g. WebMD does not provide medical advice, diagnosis or treatment. How many calories are in Catfish? Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? A pie chart showing the macro nutrient componenets for Cooked Catfish. Amount of Eicosapentaenoic acid (EPA) in Catfish: How much Docosapentaenoic acid (DPA) is in Catfish? 26% Fat. Amount of Riboflavin in Catfish: How much Niacin is in Catfish? What Are Some Other Benefits of Eating Seafood? For example, farm-raised catfish are usually fed soy, corn, or wheat products. Plus, fish is also known to contain omega-3 fatty acids, which help prevent heart disease, dementia, and cancer. Amount of Isoleucine in Catfish: How much Leucine is in Catfish? Making it a great option for those with an increased risk of heart disease. Amount of Lysine in Catfish: How much Methionine is in Catfish? KEY FACTS. and DHAi XDocosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. We may earn commission from links on this page, but we only recommend products we back. This fish has a unique appearance with barbels or whiskers and has naked scales. 7%, Riboflavin Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Steaks.Some people like to go for steaks thick cross-sections that include a piece of backbone. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). The high levels of omega-3 fatty acids contribute to the benefits of catfish. View other Finfish and Shellfish Products. Subsequently, you may consume those contaminants when eating seafood. Cooked Catfish. And it is all related to the type of diet they have. Protein is important for building and maintaining lean muscle mass. These are essential fatty acids the body cannot produce. These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. 100g. 2023 Healthline Media LLC. Eicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. . Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. , and that means these get easily absorbed by our system. (15), (16). Amount of Manganese in Catfish: How much Selenium is in Catfish? Amount of Folate in Catfish: How much Water is in Catfish? All rights reserved. Catfish contains far lower levels of mercury than fish like herring and mackerel, which are often promoted as being low mercury options.. Protein plays an essential role in the body. See, Is Catfish Healthy? Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? 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. 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). 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 The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Here is a baked herb catfish recipe that is worth trying! Omega-3 fatty acids are known for their potential role in maintaining cardiovascular health and helping proper brain functioning. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. B vitamins B, C, E, and K, are Abundant in this. This article tells you about cod, including its nutrition, benefits, and whether it's a, Swordfish is a large predatory fish that people consume around the world. Nutrition Facts Search Tool Get detailed nutrition data for over 200,000 foods. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? As shown in the nutrition profile section, just one fillet of catfish supplies 69% of the daily recommended B12 intake. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and synthesizing DNA (16). Catfish is a type of freshwater fish. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Still, some people may prefer catfish caught in the wild. She combines her scientific knowledge and more. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. If you want to learn more about making healthy recipes, you can check different nutrition apps to help create a healthy recipe bank. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. This article details the nutrients, benefits, and downsides of catfish. Copyright 2023 Health Reporter. Nutrition Facts and Health Benefits. What's more, the exact nutrition of fish also varies depending on the variety. Farm-raised seafood is farmed in large tanks after living their entire lives in a controlled environment. Fat. Amount of Magnesium in Catfish: How much Phosphorus is in Catfish? 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). Catfish are low in calories and nutrient dense. Again, not very protein-dense (10). 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 Data from USDA National Nutrient Database. High in vitamin B12. 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. No. Amount of Iron in Catfish: How much Magnesium is in Catfish? Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. Catfish may vary in nutrients based on whether it was farmed or caught in the wild. Place the catfish fillets in a shallow baking pan. 1040: Related Types: Grilled Catfish (144 cal) Baked Catfish (144 cal) Wild Catfish (95 cal) Nutrition Facts. Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. Its white, flaky meat is firm and composes all the essential amino acids in good . 2,000 calories a day is used for general nutrition advice. *Protein: 18 grams. A donut chart showing which nutrients contribute to the caloric total. Data sources include: US Department of Agriculture . 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. Docosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. No, catfish only has 2.82g of fat per 100g, making it a very low-fat fish. Daily values are based on a 2000 calorie a day diet. Despite considerable research, feeding catfish is far from an exact science. Additionally, the existing evidence suggests that fish sources of omega-3 are likely very beneficial. Thanks to its low-fat content, it is an excellent option for losing weight. Yes, catfish is a healthy option. Monk Fruit: Nutrition, Benefits, And Side Monk Fruit: Nutrition, Benefits, And Side Effects. All the same, further studies are needed on some of these benefits (21). You may wonder about adding anchovies to your diet. These dietary differences can lead to significant differences in the nutrition value of a farm-raised catfish vs a wildly caught one. One hundred grams of channel catfish contains 500 IU of vitamin D (21). For more healthy fish options, see here for the benefits of trout. your calorie needs. These include autism and Alzheimers disease (32, 33, 34, 35). Amount of Arginine in Catfish: How much Histidine is in Catfish? Yes. Also, it is high in protein and low in fat. 6%, Phosphorus Catfish is a good source of vitamin B12, selenium, phosphorus, and thiamine. 2 Calories: 280 Fat: 12.5g Sodium: 86mg As we previously saw, it can help support muscle mass. This is a detailed article about the health benefits of fish. This content is for informational purposes only and Nutrition Advance does not provide medical advice. Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. Both Atlantic and Pacific cod are good sources of several B vitamins. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (8). Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. Catfish is healthier than chicken due to the presence of omega-3 fats in it. A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. #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. Finally, catfish filets can also improve brain function due to their fatty acid content. 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. The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Though several fish are high in this vitamin, catfish is a particularly outstanding source. Amount of Vitamin C in Catfish: How much Vitamin D is in Catfish? 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. Most people include it while on a weight loss journey, but is it a healthy option? Given that your body cannot produce omega-3s on its own, you need to get them through your diet. Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. 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. Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass. 0%, Vitamin C Get full nutrition facts and other common serving sizes of Catfish including 1 oz, with bone and 1 oz, with bone, cooked. 2,000 calories a day is used for general nutrition advice. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. 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). Please consult with your doctor before making any changes to your diet. 124.8 kcl. A progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. For this reason, the FDA ranks catfish among the healthiest fish to eat. One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 1520% of the Adequate Intake (AI) for adults (5). Coat the catfish filet with the dried herb mix. While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. Hence, consume it in moderation to enjoy its maximum benefits. Calories. The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). Amount of Vitamin D in Catfish: How much Vitamin D IU is in Catfish? This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. In 100g of catfish, you only get 95kcal. 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. A catfish has about 10,000 taste buds that spread across their bodies and help them detect chemicals in the water. Amount of Vitamin B12 in Catfish: How much Vitamin C is in Catfish? Some popular catfish dishes are lime broiled catfish and cornmeal catfish. Catfish are one of the most common culinary fish in the world. 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.