As seen from the above comparison, cooking with dry heat is the healthiest way to prepare catfish. 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. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Mix the lemon and the ghee and drizzle over the filet. Please consult with your doctor before making any changes to your diet. 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. It is a highly subjective process that differs among catfish farmers. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. What Are Some Other Benefits of Eating Seafood? Protein 26g. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). Get detailed nutrition data for over 200,000 foods. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. View other Finfish and Shellfish Products. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Catfish are low in calories and nutrient dense. Comprehensive nutrition resource for Catfish, Fillet, Raw. One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. Place the catfish fillets in a shallow baking pan. Frying is a common and traditional method for cooking catfish. . Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. Protein is crucial for maintaining and growing cells and tissues. The following table compares catfish vs. swai fish. Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? 12%, Magnesium Channel catfish Nutrition facts and Health benefits 100g. Calories. Finally, catfish filets can also improve brain function due to their fatty acid content. Its a potential risk factor for certain neurological conditions, especially in children. So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. 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. Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. In fact, swai fish is lower in calories and fats compared to catfish. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. Amount of fiber in Catfish: How much protein is in Catfish? The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). The heavy metal mercury is of particular concern. Catfish Nutrition Facts - Cully's Kitchen Weve seen that catfish is a good source of protein. Anchovies: Nutrients, Benefits, Downsides, and More, Is Cod Healthy? However, fish that are larger and live longer than catfish tend to have the highest levels of mercury. Catfish are one of the most common culinary fish in the world. Amount of Folate in Catfish: How much Water is in Catfish? Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. after Bacon tastes delicious, but it is far from being protein-dense (9). In 100g of catfish, you only get 95kcal. 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. Nutritional Information, Diet Info and Calories in Catfish - Fitbit 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). Omega-3 is an essential fatty acid (EFA), which means that we need to obtain it from our diet. *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. 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. Catfish Nutrition Facts, Health Benefits, And Side Effects - STYLECRAZE While catfish is a good source of protein, there are still some disadvantages to eating it. No, while they are related, they are completely different fish. Catfish is a lean fish. 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. Amount of net carbs in Catfish: How much fiber is in Catfish? and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Food images may show a similar or a related product and are not meant to be used for food identification. Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. Amount of carbs in Catfish: How many net carbs are in Catfish? This article reviews the health effects of eating swordfish, including its. Wild Catfish (raw) Nutrition Facts & Value - FitNigerian Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). Tilapia is a popular but controversial fish. Is Basa Fish Healthy? Nutrition, Benefits and Dangers Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. 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. A close look at the label should tell you how your fish was raised. Catfish contains fewer fatty acids when compared to salmon. Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. 100 g: Amount Per Serving. There are 240 calories in 100 grams of Catfish. She presents herself as a fertility advisor and gut specialist. depending on 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. 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 Health Reporter does not provide medical advice, diagnosis or treatment. Amount of Calcium in Catfish: How much Iron is in Catfish? Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? What's more, the exact nutrition of fish also varies depending on the variety. 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. 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. Some people choose to make catfish the central part of the plate perhaps by adding a simple sauce to catfish fillets. Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. A donut chart showing which nutrients contribute to the caloric total. Quick stats 26.9 Calories 0g Carbs (0g net carbs) 0.8g Fat 4.6g Protein Estimated $0.21 I want to eat calories I like to eat Try these: Catfish Catfish Fish, channel, wild, cooked, dry heat Catfish A developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. Wild-caught refers to fishes that come directly from their natural habitats. These fish live in freshwater environments from Asia and Africa to Europe and the Americas. . For more healthy fish options, see here for the benefits of trout. Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? On average, swordfish may harbor as much as 40 times more mercury than catfish (36). Click to see Farmed Catfish (raw) Nutrition Facts. Amount of Eicosapentaenoic acid (EPA) in Catfish: How much Docosapentaenoic acid (DPA) is in Catfish? 1.568g. Create Calories. The omega-3 fats in catfish help promote cardiovascular health. However, try to buy only purified fish oil in order to avoid unnecessary contaminants. Calories in 100 g of Tilapia (Fish) and Nutrition Facts - FatSecret Here is the detailed data on Fresh Catfish nutrition info: For this reason, the FDA ranks catfish among the healthiest fish to eat. Fresh Catfish Nutrition Facts & Value - FitNigerian 3%, Niacin 0% Alcohol. You can unsubscribe at any time. Many catfish products can be found on the market, each with its own pros and cons. Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. How you cook catfish significantly affects its calorie, fat, and sodium levels. Amount of Isoleucine in Catfish: How much Leucine is in Catfish? Done. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how MSc (Biotechnology), Certified Diet & Nutrition Coach. . People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. One of the biggest benefits of catfish is that it is low in calories. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Monk Fruit: Nutrition, Benefits, And Side Monk Fruit: Nutrition, Benefits, And Side Effects. Cooked Catfish. 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? This item has no fiber content (0% of DV/100g). 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 What is this food made of? Catfish intake may help improve signs of depression due to its omega-3 fatty acids. Nutrition, Feeds, and Feeding - Mississippi State University 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. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? They are essential to keep the body healthy and can help boost the immune system. These low vitamin D levels are not unique to catfish; research shows that farmed fish contain minimal levels of vitamin D compared to their wild counterparts (17). For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. Protein is crucial for the human body because it works as the main muscle-building block. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. We may earn commission from links on this page, but we only recommend products we back. Catfish can make it easier to reach this amount. 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. Catfish have white flesh and are relatively lean with a small amount of fat content. Some popular catfish dishes are lime broiled catfish and cornmeal catfish. While this may seem like a disadvantage, it also means that catfish can easily be adapted into your diet through various recipes. Moreover, intentional mislabeling is a worldwide problem. Amount of Docosapentaenoic acid (DPA) in Catfish: How much Total Omega 3 is in Catfish? 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. In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying. Since catfish contains zero carbs, it is an excellent choice for those following a keto diet. It only has 95kcal per 100g, making it a great option for losing weight. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. Make sure to coat it thoroughly. Plus, they are more prone to diseases due to farming policies and have more saturated fats. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. A pie chart showing the macro nutrient componenets for Cooked Catfish. Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). This article explores the health benefits of catfish, its nutrition facts, possible side effects, and the ways you can add it to your diet. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. Catfish Nutrition Facts - Men's Health Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. This content is for informational purposes only and Nutrition Advance does not provide medical advice. some oily fish contains much higher amounts. Research shows that wild-caught can have a higher omega-3 content compared to farm-raised. Catfish is a well-known fish due to its low cost and high nutritional value. These are essential fatty acids the body cannot produce. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? Broil for 5-8 minutes or until the fish flakes easily with a fork. 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). Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. Amount of potassium in Catfish: How many carbs are in Catfish? She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Here, well check out the benefits and a nutritious recipe for you to try. 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). Calories in Grilled Catfish (100 g, 1 g) Nutrition Facts and Catfish offers an excellent nutrition profile. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. Baked Catfish - 1 lb (454g) Amount Per 1 lb; Calories - 654: Calories from Fat - 290: Total Fat: 32.23g: Saturated : 7.22g: Polyunsaturated : 6.13g: Monounsaturated : 14.16g: Cholesterol: 299.64mg: However, excess intake of catfish may cause allergies. and developmental issues in children (5). Channel catfish is an non-oily, freshwater, white fish. Catfish benefits and side effects (disadvantages - Nigerian Health Blog Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). So, whenever possible, make sure to choose wild over farmed. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. 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. Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! Catfish is rich in protein and vital B vitamins. Catfish is also rich in iron, vitamin A and vitamin C. If you want to boost the nutrient value of the plate, you can always add some fish eggs on the side. Learn about the number of calories and nutritional and diet information for Catfish, Fillet, Raw. For example, they are a great source of fish oil and protein. You'd need to walk 55 minutes to burn 199 calories. 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). Your daily values may be higher or lower depending on your calorie needs. This fish is also a great option for people who are watching their calorie count but want to make sure theyre getting enough nutrients. Much of the worlds catfish supply comes from aquaculture operations. Cholesterol 94mg 31%. It only has 62kcal per serving and 1.3g of fat. Amount of Copper in Catfish: How much Manganese is in Catfish? Amount of Zinc in Catfish: How much Copper is in Catfish?
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