Key Point: Catfish offers exceptional protein density. We promise not to spam you. Its particularly rich in heart-healthy omega-3 fats and vitamin B12. This fish has a unique appearance with barbels or whiskers and has naked scales. 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. Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. Amount of Magnesium in Catfish: How much Phosphorus is in Catfish? Baked Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. These fish live in freshwater environments from Asia and Africa to Europe and the Americas. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). Catfish and tilapia are very common fish found and farmed worldwide. 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. The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Amount of protein in Catfish: How much Vitamin A is in Catfish? 100g. . Catfish 101: Nutrition Facts and Health Benefits Fish, raw, wild, channel, catfish nutrition facts and analysis. and DHAi XDocosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. Catfish is extremely protein-dense. Amount of Calcium in Catfish: How much Iron is in Catfish? A donut chart showing which nutrients contribute to the caloric total. A review of 23 studies in over 1 million people associated eating fish with an overall lower risk of death and a 7% reduction in the chance of death for every 200 mg of omega-3s consumed daily (11). Fat. Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. Get detailed nutrition data for over 200,000 foods. clicking our Amazon buttons will give us a little referral bonus. Catfish is a good source of vitamin B12, selenium, phosphorus, and thiamine. Fried Catfish. A packaging location may also be included. 1.568g. Catfish can absolutely be part of a balanced diet, but cooking methods greatly influence how healthy it is. Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). Total Carbohydrates 0g 0%. Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? If you want to boost the nutrient value of the plate, you can always add some fish eggs on the side. 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. , and that means these get easily absorbed by our system. See, Is Catfish Healthy? Most people include it while on a weight loss journey, but is it a healthy option? 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. In contrast, catfish contain minimal concentrations of mercury. Click to see Farmed Catfish (raw) Nutrition Facts. 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. Experts recommend eating fish at least two times per week for a balanced diet.. A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Amount of Serine in Catfish: Already 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. Fillets.Fillets are small steaks that have been separated from the backbone, making them entirely edible. No. 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.. Amount of fiber in Catfish: How much protein is in Catfish? Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). In the elderly, deficiency rates have been estimated to be anything up to 25% (15). Furthermore, omega-3s play a wide-ranging role in the human body, and they are especially crucial to the brain and cardiovascular health (1). In fact, it is recommended to consume 0.540.82g of protein per pound of body weight. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. One thing that makes them stand out is their capacity to live in extreme environments. Vitamin D 0.4mcg 2%. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. One study compared the nutrient profiles of wild and farm-raised African catfish. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Omega-3 Per 100 Grams Ranking 3%, Thiamin Docosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). Vitamin B12 is one of the most common dietary deficiencies in the world today. Catfish nutrition facts 100g/Nutritional value of catfish A serve of catfish contains; *Calories: 105. Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals. 24%, Iodine One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Catfish Nutrition Facts - Cully's Kitchen Filter out the noise and nurture your inbox with health and wellness advice thats inclusive and rooted in medical expertise. Anchovies: Nutrients, Benefits, Downsides, and More, Is Cod Healthy? However, you can choose to grill, bake or broil the catfish as well to keep the fat intake in check. While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. 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. In fact, the Food and Drug Administration (FDA) lists catfish as one of the species thats lowest in mercury. 100g. Plus, they are more prone to diseases due to farming policies and have more saturated fats. Saturated Fat. Calories in Grilled Catfish (100 g, 1 g) Nutrition Facts and 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. Catfish is a lean fish. If youre looking to eat more seafood, catfish is well worth incorporating into your routine. 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. Farmed Catfish (raw) Nutrition Facts & Value - FitNigerian Amount of Tyrosine in Catfish: How much Valine is in Catfish? See additional information. In this article, we examine the nutrition profile and health benefits of catfish. For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. Catfish: Benefits, Risks, and Nutritional Properties - WebMD Rich In Vital B Vitamins Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and DNA synthesis ( 8 ). As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Omega-3 fatty acids are known for their potential role in maintaining cardiovascular health and helping proper brain functioning. 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). The high levels of omega-3 fatty acids contribute to the benefits of catfish. Amount of Vitamin B12 in Catfish: How much Vitamin C is in Catfish? While both these forms of catfish offer us the above health benefits, they have some nutritional differences. Calories in Baked or Broiled Catfish and Nutrition Facts - FatSecret Many people are concerned about exposure to contaminants from seafood of any type. Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. . All trademarks, copyright and other forms of intellectual property are property of their respective owners. 3%, Niacin thank you! Amount of Copper in Catfish: How much Manganese is in Catfish? An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. Catfish intake may help improve signs of depression due to its omega-3 fatty acids. While mature farm-raised fish had the highest levels of amino acids, fatty acids levels varied. Its white, flaky meat is firm and composes all the essential amino acids in good . B vitamins B, C, E, and K, are Abundant in this. 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). It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. There are 119 calories (on average) in 100 g of Catfish. 123.175 kcl. Healthline Media does not provide medical advice, diagnosis, or treatment. (15), (16). Amount of Methionine in Catfish: How much Cystine is in Catfish? In 100g of catfish, you only get 95kcal. Yes. It is a highly subjective process that differs among catfish farmers. 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. There are 229 calories in 100 g of Fried Catfish. Amount of Vitamin A in Catfish: How much Vitamin A IU is in Catfish? One of the biggest benefits of catfish is that it is low in calories. Also, it is ideal for those with heart problems since the little fat it does contain comes from essential fatty acids. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger catfish. in. Now that we have seen the various catfish benefits, lets see if these beneficial nutrients remain the same for both the farmed-raised and the wild catfish. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. 2,000 calories a day is used for general nutrition advice. Certain population groups, like pregnant women, infants, and the elderly, are more prone to a B12 deficiency (9). a member? Subsequently, you may consume those contaminants when eating seafood. The following tables show the full nutrition facts for wild catfish per fillet. Protein is important for building and maintaining lean muscle mass. On the other hand, wild fish usually feeds on algae, smaller fish, or any other aquatic plants. Omega-3 fatty acids are renowned for their role in brain health. Fish eggs are high in omega-3, vitamin B12, and vitamin D. Make sure you add vegetables on the side to complete the dish. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Click to see Fresh Catfish Nutrition Facts. It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. WebMD does not provide medical advice, diagnosis or treatment. This also makes it ideal for replacing other, more caloric meats such. Bacon tastes delicious, but it is far from being protein-dense (9). 26% Fat. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. Protein is crucial for the human body because it works as the main muscle-building block. 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). This content is for informational purposes only and Nutrition Advance does not provide medical advice. On the other hand; catfish is extremely protein-dense, and it offers 26.41 grams of protein for only 150 calories (11). Dietary sources of the vitamin are particularly important for people living in areas with low levels of sunlight. If you want to build more muscle, add this delicious fish to your diet right away! Please consult with your doctor before making any changes to your diet. This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. There are 150 calories in Cooked Catfish coming from 74% protein, A close look at the label should tell you how your fish was raised. One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 1520% of the Adequate Intake (AI) for adults (5). The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Stir in the lime juice, pepper, garlic powder, and salt if desired. Catfish can make it easier to reach this amount. Weve seen that catfish is a good source of protein. 2.6 g. Protein. Catfish is a healthy protein option that is low in calories. 0% carbs, 26% fat, and 0% alcohol. All nutritional values are from the USDA Food and Nutrient Database. These dietary differences can lead to significant differences in the nutrition value of a farm-raised catfish vs a wildly caught one. 6%, Phosphorus Dietary Fiber 0g 0%. Thanks to its low-fat content, it is an excellent option for losing weight. 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. It is high in protein, which can support muscle mass. It only has 62kcal per serving and 1.3g of fat. It also has minimum mercury contamination and helps maintain lean muscle mass. Amount of Selenium in Catfish: How much Retinol is in Catfish? 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. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. Also, it can help improve cognitive function and improve mood. 2011 - 2023 IncNut Stylecraze Private Limited. Amount of Zinc in Catfish: How much Copper is in Catfish? Daily values are based on a 2000 calorie a day diet. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. Copyright 2023 NutritionValue.org All rights reserved. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). There are 116 calories in 1 fillet of Baked or Broiled Catfish. Supplementing your diet with catfish can potentially help balance out any deficiencies. The omega-3 fats in catfish help promote cardiovascular health. Vitamin D is known as the sunshine vitamin because we primarily get it from natural sunlight. 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 Catfish is a game fish famous for being affordable and available throughout the U.S. 74% Protein. Broil for 5-8 minutes or until the fish flakes easily with a fork. For example, despite being relatively low in fat, a 143-gram fillet of cooked catfish still provides 600 mg of omega-3 ( 22 ). Hearst Magazine Media, Inc. All Rights Reserved. KEY FACTS. Vegetable Oil: Nutrition Facts And Differences. 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 For this reason, the FDA ranks catfish among the healthiest fish to eat. A high protein food can help increase fullness levels, making reaching a caloric deficit easier. So, they need to come through diet. People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. How you cook catfish significantly affects its calorie, fat, and sodium levels. 135 % Daily Values* Total Fat. 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. 17.395 g. Carb. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. 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. However, only a few are available for commercial use. Nutritional value of a cooked product is provided for the given weight of cooked food. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). Amount of Valine in Catfish: How much Arginine is in Catfish? Calories in 100 G Catfish - nutritionix.com All rights reserved. Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. Catfish Nutrition Facts - Eat This Much Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. However, they are generally more expensive, so keep that in mind before you go to the store. 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.
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