Frying is a common and traditional method for cooking catfish. Since catfish has a low-fat content, it can be a bland option. Moreover, intentional mislabeling is a worldwide problem. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). 1.568g. No, catfish is not fattening. These dietary differences can significantly change their vitamin and mineral makeup. KEY FACTS. This also makes it ideal for replacing other, more caloric meats such as poultry in most recipes. Calories. (15), (16). Amount of Tyrosine in Catfish: How much Valine is in Catfish? after Dietary Fiber 0g 0%. Amount of Phenylalanine in Catfish: How much Tyrosine is in Catfish? As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. These then release chemicals, causing an allergic reaction. 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). 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). Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass. Amount of Proline in Catfish: How much Serine 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 These are essential fatty acids the body cannot produce. Your Privacy Choices: Opt Out of Sale/Targeted Ads. *Thiamine: 15% of the DV. Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). A packaging location may also be included. Also, it is ideal for those with heart problems since the little fat it does contain comes from essential fatty acids. Here is the detailed data on Fresh Catfish nutrition info: One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Finally, catfish filets can also improve brain function due to their fatty acid content. Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). But what are the health benefits you might obtain from including this food in your diet? She combines her scientific knowledge and more. Nutrition Facts. Settings. All trademarks, copyright and other forms of intellectual property are property of their respective owners. 0% carbs, 2.88% fat, and 0% alcohol. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and synthesizing DNA (16). Calories. Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? So from a nutritional standpoint, salmon is the healthier fish to consume. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 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 Additionally, the small fat content it has comes from healthy ones. Vegetable Oil: Nutrition Fac Olive Oil Vs. It has 95kcal per serving and only 2.82g of fat. Read our editorial policy to learn more. There are numerous different types of catfish, and some species can grow to weigh beyond 100 kg. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. However, not many people know that, like many other fishes, it possesses some fantastic nutritional benefits. Cook for 4-5 minutes on either side or until the fish flakes easily with a fork. This fish has a unique appearance with barbels or whiskers and has naked scales. For example, they can thrive in scalding hot waters and freezing temperatures. No. Protein is one of the primary sources of energy in your diet. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. 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. Amount of Glycine in Catfish: How much Proline is in Catfish? In addition, it seems that consuming foods that are high in omega-3 can help decrease the risk of macular degeneration. Catfish is a type of freshwater fish. According to research undertaken by the FDA that ran from 1990 until 2012, catfish only contains a mean average mercury content of 0.024 PPM (6). Wild-caught refers to fishes that come directly from their natural habitats. Given that your body cannot produce omega-3s on its own, you need to get them through your diet. 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. Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals. However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Cholesterol 94mg 31%. Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. Here, well go over the nutrition facts, benefits, disadvantages, and a delicious way to make catfish youve never tried before. 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 Vegetable Oil: Nutrition Facts And Differences. Amount of Alanine in Catfish: How much Aspartic acid is in Catfish? While some oily fish contains much higher amounts of omega-3, this is still a reasonable amount. Some popular catfish dishes are lime broiled catfish and cornmeal catfish. Heat oil in a large skillet over medium heat. Nutrition Advance provides evidence-based food and nutrition articles. Protein 26g. This common fish has a terrific nutritional profile. 199: 1 oz = 28.3g. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. 2,000 calories a day is used for general nutrition advice. Amount of Zinc in Catfish: How much Copper is in Catfish? Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). On average, swordfish may harbor as much as 40 times more mercury than catfish (36). Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. However, one should be careful of its source, farming methods and avoid excess intake to avoid the possible intoxication from mercury. Amount of potassium in Catfish: How many carbs are in Catfish? It only has 95kcal per 100g, making it a great option for losing weight. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). Protein is important for building and maintaining lean muscle mass. 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). The following two tabs change content below. In the elderly, deficiency rates have been estimated to be anything up to 25% (15). 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). It only has 62kcal per serving and 1.3g of fat. In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. In recent years, there have been many concerns over heavy metal contamination in fish and other seafood. depending on Mix the lemon and the ghee and drizzle over the filet. Catfish is generally one of the lower-fat fish species, but it still offers more omega-3 than most lean fish. Amount of protein in Catfish: How much Vitamin A is in Catfish? Catfish is a good source of vitamin B12, selenium, phosphorus, and thiamine. Yes. without any distinctly unusual physical features. Done. In contrast, catfish contain minimal concentrations of mercury. If youre looking to eat more seafood, catfish is well worth incorporating into your routine. Our website services, content, and products are for informational purposes only. Another study on the Indian butter catfish reported that farm-raised fish had higher fat and iron content while the wild fish had higher levels of most other minerals (13). Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? 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. 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). Amount of Copper in Catfish: How much Manganese is in Catfish? . 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. This fish is also a great option for people who are watching their calorie count but want to make sure theyre getting enough nutrients. 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. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. There are 144 calories (on average) in 100 g of Baked Catfish. Laterally compressed, oval body with a long dorsal fin and proportional features. In this article, we examine the nutrition profile and health benefits of catfish. Some research also suggests that it may reduce depression symptoms along with other mental conditions brought on by age. 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). Supplementing your diet with catfish can potentially help balance out any deficiencies. 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. Fish can easily absorb toxins from the waters in which they live. It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. 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 and Health Benefits. People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. Certain population groups, like pregnant women, infants, and the elderly, are more prone to a B12 deficiency (9). The following tables show the full nutrition facts for wild catfish per fillet. Hearst Magazine Media, Inc. All Rights Reserved. , and that means these get easily absorbed by our system. Vitamin D has many important roles within the body, and it can help to enhance our immune system. Recommended daily intake of essential aminoacids is provided for 180 lbs person. One of the biggest benefits of catfish is that it is low in calories. *Fat: 2.9 grams. 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. 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. One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 1520% of the Adequate Intake (AI) for adults (5). g. Detailed Farmed Catfish (raw) Nutrition Data. 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. 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. View other Finfish and Shellfish Products. Nutritional value of a cooked product is provided for the given weight of cooked food. She has several certifications in sports nutrition, health coaching, and womens health hormones. Comprehensive nutrition resource for Catfish, Fillet, Raw. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (8). Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. 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. 100 g: Amount Per Serving. Your daily values may be higher or lower depending on your calorie needs. A pie chart showing the macro nutrient componenets for Cooked Catfish. The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. All rights reserved. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. 9%. 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 As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish. 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). #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. clicking our Amazon buttons will give us a little referral bonus. Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. 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. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories (1). 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. For this reason, the FDA ranks catfish among the healthiest fish to eat. Another great benefit of catfish is the fact that it is so rich in B vitamins. This means that someone who weighs 180lbs should consume 97147g of protein per day. 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. Catfish is a well-known fish due to its low cost and high nutritional value. There are 240 calories in 100 grams of Catfish. At night, adults move into shallower water which is usually when fishers catch them. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects.
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