Still, some people may prefer catfish caught in the wild. However, try to buy only purified fish oil in order to avoid unnecessary contaminants. Mercury contamination of fish and seafood has recently been of a lot of concern (4). Nutrition Facts and Benefits, Ham 101: Is It Healthy? Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. 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. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). These include autism and Alzheimers disease (32, 33, 34, 35). Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? 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. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? So, whenever possible, make sure to choose wild over farmed. 6%, Phosphorus There are several types of catfish. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). Heat oil in a large skillet over medium heat. For example, they are a great source of fish oil and protein. For a healthier option, stick with a dry heat method like baking or broiling. 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 *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. Though several fish are high in this vitamin, catfish is a particularly outstanding source. and developmental issues in children (5). A close look at the label should tell you how your fish was raised. . Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Fish Nutrition Facts: Calories and Health Benefits - Verywell Fit Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. 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. A packaging location may also be included. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. Total Carbohydrates 0g 0%. 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). Good source of proteins (34% of DV/100g). 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. Last medically reviewed on April 22, 2021. 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? Catfish offers an excellent nutrition profile. Protein is crucial for maintaining and growing cells and tissues. You can create delicious-tasting recipes. #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. Amount of Water in Catfish: How much Docosahexaenoic acid (DHA) is in Catfish? It is widely available as farm-raised fish. Here is the detailed data on Fresh Catfish nutrition info: 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . There is no better combo to lose weight. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. Catfish is low in fats, low in calories, has zero carbs, and is high in certain nutrients. Get full nutrition facts and other common serving sizes of Channel Catfish (Farmed) including 3 oz and 1 fillet. One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Amount of Valine in Catfish: How much Arginine is in Catfish? These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. *Phosphorus: 24% of the DV. In fact, it is recommended to consume 0.540.82g of protein per pound of body weight. 10%. And it is all related to the type of diet they have. *Percent Daily Values are based on a 2,000 calorie diet. some oily fish contains much higher amounts. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. One study compared the nutrient profiles of wild and farm-raised African catfish. Feeding. Is Basa Fish Healthy? Nutrition, Benefits and Dangers Wild-caught refers to fishes that come directly from their natural habitats. 0%, Vitamin C Calories in 100 G Catfish - nutritionix.com Calories. On average, swordfish may harbor as much as 40 times more mercury than catfish (36). Fish can easily absorb toxins from the waters in which they live. In this article, we examine the nutrition profile and health benefits of catfish. Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. Amount of Vitamin A in Catfish: How much Vitamin A IU is in Catfish? Here, well check out the benefits and a nutritious recipe for you to try. These dietary differences can lead to significant differences in the nutrition value of a farm-raised catfish vs a wildly caught one. For an idea of how this compares to other species of fish, see the table below; As shown in the table, catfish has one of the lowest mean mercury concentrations among popular commercial fish. Here, well go over the nutrition facts, benefits, disadvantages, and a delicious way to make catfish youve never tried before. These dietary differences can significantly change their vitamin and mineral makeup. Amount of Leucine in Catfish: How much Lysine is in Catfish? Catfish Nutrition Facts - Cully's Kitchen 74% Protein. Thus, rather than solely trusting the label, try to buy from trusted fisheries. 100g. Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. However, you can choose to grill, bake or broil the catfish as well to keep the fat intake in check. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). 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). Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? Calories in 100 g of Tilapia (Fish) and Nutrition Facts - FatSecret However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Chicken Express, Catfish, Fillets Nutrition Facts & Calories - Inlivo Your daily values may be higher or lower depending on your calorie needs. We promise not to spam you. Key Point: Catfish offers exceptional protein density. WebMD does not provide medical advice, diagnosis or treatment. Best Fish to Eat According to Nutritional Benefits | Eat This Not That In fact, swai fish is lower in calories and fats compared to catfish. So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. This fish has a unique appearance with barbels or whiskers and has naked scales. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Catfish contains far lower levels of mercury than fish like herring and mackerel, which are often promoted as being low mercury options.. Nutrition labels presented on this site is for illustration purposes only. It only has 95kcal per 100g, making it a great option for losing weight. Additionally, it is also low in fats, making it a great option for those who want to lose weight. 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: One thing that makes them stand out is their capacity to live in extreme environments. 199: 1 oz = 28.3g. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and synthesizing DNA (16). It also has minimum mercury contamination and helps maintain lean muscle mass. 3%, Thiamin Vitamin B12 is a water-soluble vitamin that aids in the development of red blood cells, brain health, and DNA synthesis (8). Compared with dry heat cooking, frying catfish in oil adds as many as 124 calories and over 10 grams of fat. Click to see Farmed Catfish (raw) Nutrition Facts. Eating fish such as catfish is a great way to increase vitamin D levels. See, Is Catfish Healthy? Catfish are one of the most common culinary fish in the world. Make sure to coat it thoroughly. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). * Percent Daily Values are based on a 2,000 calorie diet. 124.8 kcl. Another great benefit of catfish is the fact that it is so rich in B vitamins. Protein plays an essential role in the body. Is Cod Healthy? Nutrition, Calories, Benefits, and More 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. There are 144 calories (on average) in 100 g of Grilled Catfish. Catfish feed on anything in the water like insects, eggs, larvae, plants, smaller fish, including Tilapia, Tilapia feeds on algae and aquatic plants. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Amount of Isoleucine in Catfish: How much Leucine is in Catfish? 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. 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. 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. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. 9%. Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! 65: 1 lb = 454g. In the elderly, deficiency rates have been estimated to be anything up to 25% (15). This article examines the evidence and reviews the benefits and dangers of eating tilapia. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how MSc (Biotechnology), Certified Diet & Nutrition Coach. Its particularly rich in heart-healthy omega-3 fats and vitamin B12. Catfish is a low calorie, high protein seafood thats a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? 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. 135 % Daily Values* Total Fat. them, Channel catfish is an non-oily, freshwater, white fish. The omega-3 fats in catfish help promote cardiovascular health. Calories in Grilled Catfish (1 fillet (143g)) Nutrition Facts and For example, despite being relatively low in fat, a 143-gram fillet of cooked catfish still provides 600 mg of omega-3 ( 22 ). Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. How you cook catfish significantly affects its calorie, fat, and sodium levels. Talking of cooking, lets quickly see some of the best cooking methods for catfish. 0% Alcohol. A donut chart showing which nutrients contribute to the caloric total. Cook for 4-5 minutes on either side or until the fish flakes easily with a fork. Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. Amount of Lysine in Catfish: How much Methionine is in Catfish? It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. Nutrition Advance provides evidence-based food and nutrition articles. Amount of Alanine in Catfish: How much Aspartic acid is in Catfish? Amount of Serine in Catfish: Already . Despite considerable research, feeding catfish is far from an exact science. There are 119 calories (on average) in 100 g of Catfish. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. But what are other nutritional facts we need to know? Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. This item has no fiber content (0% of DV/100g). Sodium 170mg 7%. Amount of Vitamin D in Catfish: How much Vitamin D IU is in Catfish? Food images may show a similar or a related product and are not meant to be used for food identification. 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. Data sources include: US Department of Agriculture . A high protein food can help increase fullness levels, making reaching a caloric deficit easier. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. 100 g: Amount Per Serving. What is this food made of? Amount of Folate in Catfish: How much Water is in Catfish? In particular, it is a great source of vitamin B12. Catfish are one the oldest and most widespread fish species. Monounsaturated Fat 4.5g. Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? Our website services, content, and products are for informational purposes only. It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. Catfish Nutrition Facts, Health Benefits, And Side Effects - STYLECRAZE Amount of calories in Catfish: How much fat is in Catfish? Note: Any items purchased Amount of carbs in Catfish: How many net carbs are in Catfish? This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). 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. Some studies indicate that as much as 70% of seafood is often mislabeled (31). All rights reserved. See additional information. Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. Paired with its mild flavor and affordable prices, catfish is a fantastic alternative to more expensive meats such as pork. The high levels of omega-3 fatty acids contribute to the benefits of catfish. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). 1040: Related Types: Grilled Catfish (144 cal) Baked Catfish (144 cal) Wild Catfish (95 cal) Nutrition Facts. Nutritional Information, Diet Info and Calories in Catfish - Fitbit No, while they are related, they are completely different fish. Wild Freshwater Catfish Nutrition (per 3 oz serving): 81 calories, 2.4 g fat (0.6 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g protein Protein (g per 3 oz): 13.9 Omega-3s (mg per 3 oz): 309 Mercury levels (parts per billion): 144 They might fulfill your daily minimum omega-3 requirement, but catfish are not that clean. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? Here is a baked herb catfish recipe that is worth trying! Mix the lemon and the ghee and drizzle over the filet. 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. Studies show that a lack of certain types of omega-3, like DHA, can increase the risk of eye disorders.