catfish nutrition facts 100g

Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. Catfish have white flesh and are relatively lean with a small amount of fat content. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. One of the biggest benefits of catfish is that it is low in calories. Talking of cooking, lets quickly see some of the best cooking methods for 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. Please consult with your doctor before making any changes to your diet. For example, farm-raised catfish are usually fed soy, corn, or wheat products. There are 116 calories in 1 fillet of Baked or Broiled Catfish. 15 Oily Fish High In Omega-3 Fatty Acids - Nutrition Advance 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). 100 g: Amount Per Serving. Calories in 100 G Catfish - nutritionix.com Catfish are low in calories and nutrient dense. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. 123.175 kcl. They are essential to keep the body healthy and can help boost the immune system. A 3.5-ounce (100-gram) serving of fresh catfish provides (1): In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals. 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 Create This page may contain affiliate links to products through which we earn commission used to support this website development and operations. 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. While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet. Finally, catfish filets can also improve brain function due to their fatty acid content. The following table compares catfish vs. swai fish. Additionally, it is also low in fats, making it a great option for those who want to lose weight. On the other hand, wild-caught fishes are lower in omega-3 fatty acids but often remain the better option due to the previous concerns. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Is Catfish Healthy? Nutrients, Benefits, and More 2011 - 2023 IncNut Stylecraze Private Limited. Additionally, farm-raised fish might be higher in antibiotics and, in some cases, medication to help them grow and remain healthy. An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories (1). In fact, it may provide a number of benefits. 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 . . 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. If you do click Its white, flaky meat is firm and composes all the essential amino acids in good . . Also, it can help improve cognitive function and improve mood. View other Finfish and Shellfish Products. 1%, Iron Wild-caught refers to fishes that come directly from their natural habitats. What Are Some Other Benefits of Eating Seafood? 7%, Riboflavin Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. Amount of Vitamin D in Catfish: How much Vitamin D IU is in Catfish? There is no better combo to lose weight. It is high in protein, which can support muscle mass. Most of the steak is edible, but youll have to remove the bone yourself.. 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 ). For comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories. All rights reserved. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger catfish. thank you! She combines her scientific knowledge and more. You have successfully subscribed to our newsletter! Place the catfish fillets in a shallow baking pan. 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. However, this doesnt always have to be the case. This article details the nutrients, benefits, and downsides of catfish. It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. Some studies indicate that as much as 70% of seafood is often mislabeled (31). 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. Nutrition Advance provides evidence-based food and nutrition articles. Catfish is a game fish famous for being affordable and available throughout the U.S. Nutrition labels presented on this site is for illustration purposes only. Moreover, intentional mislabeling is a worldwide problem. In 100g of catfish, you only get 95kcal. Food images may show a similar or a related product and are not meant to be used for food identification. *Protein: 18 grams. Vegetable Oil: Nutrition Facts And Differences. Vitamin D has many important roles within the body, and it can help to enhance our immune system. A lot of people vouch for buying only wild-caught fish, but not everyone is aware of its differences from farm-raised seafood.. One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. Catfish is a type of freshwater fish. g. Detailed Farmed Catfish (raw) Nutrition Data. This also makes it ideal for replacing other, more caloric meats such. Amount of Zinc in Catfish: How much Copper is in Catfish? One study compared the nutrient profiles of wild and farm-raised African catfish. You can unsubscribe at any time. 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . Oat the catfish in the cornmeal mixture and shake off excess. 100 g Tilapia (Fish) Nutrition Facts Serving Size 100 g Amount Per Serving Calories 96 % Daily Values* Total Fat 1.7g 2% Saturated Fat 0.571g 3% Trans Fat - Polyunsaturated Fat 0.387g Monounsaturated Fat 0.486g Cholesterol 50mg 17% Sodium 52mg 2% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 20.08g Vitamin D - Calcium 10mg 1% Iron Yes. 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. 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. 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. There are 144 calories (on average) in 100 g of Baked Catfish. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Copyright 2023 NutritionValue.org All rights reserved. See additional information. In fact, the Food and Drug Administration (FDA) lists catfish as one of the species thats lowest in mercury. some oily fish contains much higher amounts. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Fat. A close look at the label should tell you how your fish was raised. It only has 62kcal per serving and 1.3g of fat. Amount of carbs in Catfish: How many net carbs are in Catfish? For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). Calories in 100 g of Catfish and Nutrition Facts - FatSecret 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. Vitamin D is known as the sunshine vitamin because we primarily get it from natural sunlight. Amount of Manganese in Catfish: How much Selenium is in Catfish? Catfish is generally one of the lower-fat fish species, but it still offers more omega-3 than most lean fish. The omega-3 in catfish is in the most bioavailable forms of EPAi XEicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. Frying is a common and traditional method for cooking 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. Chicken Express, Catfish, Fillets Nutrition Facts & Calories - Inlivo In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. 0% Carbs. Fish Nutrition Facts: Calories and Health Benefits - Verywell Fit 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. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Channel catfish is an non-oily, freshwater, white fish. You may wonder about adding anchovies to your diet. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish. All nutritional values are from the USDA Food and Nutrient Database. Good source of proteins (34% of DV/100g). 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. 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. Fish, raw, wild, channel, catfish nutrition facts and analysis. 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.. If you want to build more muscle, add this delicious fish to your diet right away! However, before heading to your local grocer, you should define whether youll want dressed catfish or not. Lentils are a source of protein too; however, to get 25 grams of protein from lentils, wed need to consume 330 calories and 56 grams of carbohydrate. 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. 7.59g. *Percent Daily Values are based on a 2,000 calorie diet. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. Garnish with lime slices and parsley if desired. Fish is generally regarded as a healthy food source however, in some specific cases, people may want to limit their seafood intake. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. 65: 1 lb = 454g. 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. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Is Catfish Healthy? Nutrition Facts and Health Benefits Please enable JavaScript in order to use this website. Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? Calories in Baked Catfish (1 lb (454g)) Nutrition Facts and Calorie Eating fish such as catfish is a great way to increase vitamin D levels. Amount of Riboflavin in Catfish: How much Niacin is in Catfish? Amount of Arginine in Catfish: How much Histidine is in Catfish? Amount of sodium in Catfish: How much potassium is in Catfish? 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. The omega-3 in catfish is the most bioavailable form too: EPA and DHA. So, why should catfish be one of the options you consider adding to your diet? 1040: Related Types: Grilled Catfish (144 cal) Baked Catfish (144 cal) Wild Catfish (95 cal) Nutrition Facts. 10%. It is a highly subjective process that differs among catfish farmers. Calories in Baked Catfish (100 g, 1 g) Nutrition Facts and Calorie Omega-3 is an essential fatty acid (EFA), which means that we need to obtain it from our diet. Spam free, Youll only be hearing from our experts. Thats not too many calories contemplating its high nutrient profile. It also has minimum mercury contamination and helps maintain lean muscle mass. Brush each fillet generously with the lime-butter sauce. Farm-raised catfish on the other hand are fortified with additional feed thats high in fatty acids, protein, antioxidants, vitamins, minerals, and probiotics (10), (11). They have different flavors, textures, and nutritional value. 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. 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. The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). One hundred grams of channel catfish contains 500 IU of vitamin D (21). Most people include it while on a weight loss journey, but is it a healthy option? Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. Catfish and tilapia are very common fish found and farmed worldwide. Chronic inflammation can lead to more body aches, trouble losing weight, and problems with digestion, and research shows that omega-3 fatty acids can help reduce it. Amount of Magnesium in Catfish: How much Phosphorus is in Catfish? a member? Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? Sodium 170mg 7%. 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). 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). The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). No. 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. 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). Best Fish to Eat According to Nutritional Benefits | Eat This Not That As we previously saw, it can help support muscle mass. * Percent Daily Values are based on a 2,000 calorie diet. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Vitamin D 0.4mcg 2%. 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. Filter out the noise and nurture your inbox with health and wellness advice thats inclusive and rooted in medical expertise. 26% Fat. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. Nutrition Facts and Health Benefits. Trans Fat-Polyunsaturated Fat. Many catfish products can be found on the market, each with its own pros and cons. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. Bacon tastes delicious, but it is far from being protein-dense (9). Daily values are based on a 2000 calorie a day diet. Given that your body cannot produce omega-3s on its own, you need to get them through your diet. Upon eating, these contaminants can move into your system resulting in potential toxicities. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). For a healthier option, stick with a dry heat method like baking or broiling. Catfish has a good omega-3 fatty acids content. 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. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Catfish Nutrition Facts - Cully's Kitchen Much of the worlds catfish supply comes from aquaculture operations. Amount of Retinol in Catfish: How much Thiamine is in Catfish? However, you can choose to grill, bake or broil the catfish as well to keep the fat intake in check. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Nutrition Facts Search Tool Get detailed nutrition data for over 200,000 foods. Catfish is a well-known fish due to its low cost and high nutritional value. Learn about the number of calories and nutritional and diet information for Catfish, Fillet, Raw. Thus, rather than solely trusting the label, try to buy from trusted fisheries. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. in. Plus, fish is also known to contain omega-3 fatty acids, which help prevent heart disease, dementia, and cancer. This article reviews the health effects of eating swordfish, including its. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? Catfish is a healthy source of protein. Catfish 101: Nutrition Facts and Health Benefits 9%. In fact, swai fish is lower in calories and fats compared to catfish. There are several types of catfish. Fish is high in omega-3 fatty acids, and can help protect against many diseases. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. But what are the health benefits you might obtain from including this food in your diet? Catfish Nutrition Facts, Health Benefits, And Side Effects - STYLECRAZE Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. Vitamin B12 is one of the most common dietary deficiencies in the world today. Provides healthy fats.While it does have a slight amount of saturated fats, catfish also provides a good amount of healthy lipids in a single portion. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). Still, some people may prefer catfish caught in the wild. Settings. Amount of Glutamic acid in Catfish: How much Glycine is in Catfish? Amount of Calcium in Catfish: How much Iron is in Catfish? Mercury contamination of fish and seafood has recently been of a lot of concern (4).
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