Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Some popular catfish dishes are lime broiled catfish and cornmeal catfish. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. 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. One hundred grams of channel catfish contains 500 IU of vitamin D (21). Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). Your daily values may be higher or lower depending on your calorie needs. So, why should catfish be one of the options you consider adding to your diet? Almost every food provides at least some protein, but not all food is dense in protein. *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. Check with your doctor if you have any doubts. Note: Any items purchased However, excess intake of catfish may cause allergies. Channel catfish is an non-oily, freshwater, white fish. Nutrition Facts Search Tool Get detailed nutrition data for over 200,000 foods. 1.768g. Evidence suggests that a high-protein diet can increase metabolism, helping you burn more calories and increase fullness levels allowing you to reach a caloric deficit. 40%. Brush each fillet generously with the lime-butter sauce. 199: 1 oz = 28.3g. Making it a great option for those with an increased risk of heart disease. This fish has a unique appearance with barbels or whiskers and has naked scales. Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals. 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. . Read our editorial policy to learn more. 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 Amount of sodium in Catfish: How much potassium is in Catfish? 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. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. Omega-3 fatty acids are crucial during pregnancy since they help in the brain development of the baby. See, Is Catfish Healthy? Amount of Tryptophan in Catfish: How much Threonine is in Catfish? Experts recommend eating fish at least two times per week for a balanced diet.. Oat the catfish in the cornmeal mixture and shake off excess. Talking of cooking, lets quickly see some of the best cooking methods for catfish. This article gives you the, When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. Research shows that wild-caught can have a higher omega-3 content compared to farm-raised. 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 Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Fat. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. As we previously saw, it can help support muscle mass. One of the biggest benefits of catfish is that it is low in calories. Daily values are based on a 2000 calorie a day diet. It only has 62kcal per serving and 1.3g of fat. The following two tabs change content below. 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 ). It is widely available as farm-raised fish. A donut chart showing which nutrients contribute to the caloric total. Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. 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. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? She presents herself as a fertility advisor and gut specialist. For example; to get 25 grams of protein from bacon, wed also need to consume around 30 grams of fat and 380 calories. Amount of Histidine in Catfish: How much Alanine is in Catfish? For this reason, the FDA ranks catfish among the healthiest fish to eat. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? There are 135 calories in 100 grams of Channel Catfish (Farmed). A high protein food can help increase fullness levels, making reaching a caloric deficit easier. Protein: 22.5 grams Fat: 7 grams Saturated fat: 2 grams Cholesterol: 73 mg Carbs: 0 grams Sodium: 89 mg Due to its low calorie and high protein content, it can be a beneficial food for those on a. In 100g of catfish, you only get 95kcal. 3%, Niacin An acquired taste for someand a certified addiction to otherscatfish is a staple in Southern cooking. In fact, swai fish is lower in calories and fats compared to catfish. Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. Vitamin D 0.4mcg 2%. First of all, it contains much higher concentrations of vitamin D. According to the NCC Food and Nutrient Database, catfish provides almost no vitamin D just 3.6% of the recommended daily intake. If you do click Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. 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. Total Carbohydrates 0g 0%. 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 is a healthy protein option that is low in calories. Catfish have white flesh and are relatively lean with a small amount of fat content. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? A single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in (1). Omega-3 fatty acids are renowned for their role in brain health. 2,000 calories a day is used for general nutrition advice. One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Protein is one of the primary sources of energy in your diet. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. Catfish is healthier than chicken due to the presence of omega-3 fats in it. , and that means these get easily absorbed by our system. 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. This also makes it ideal for replacing other, more caloric meats such. Amount of Aspartic acid in Catfish: How much Glutamic acid is in Catfish? Some studies indicate that as much as 70% of seafood is often mislabeled (31). Nutrition Advance provides evidence-based food and nutrition articles. Fish Catfish Channel Wild Cooked Dry Heat. (15), (16). Nutrition labels presented on this site is for illustration purposes only. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. clicking our Amazon buttons will give us a little referral bonus. 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 makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. 7.59g. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. 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, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Amount of calories in Catfish: How much fat is in Catfish? Spam free, Youll only be hearing from our experts. 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. There are 150 calories in Cooked Catfish coming from 74% protein, 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. For example, pregnant women may want to avoid mercury a common contaminant in fish that can harm a childs development. Fish eggs are high in omega-3, vitamin B12, and vitamin D. Make sure you add vegetables on the side to complete the dish. How you cook catfish significantly affects its calorie, fat, and sodium levels. 10%. Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. This article reviews the health effects of eating swordfish, including its. Olive Oil Vs. Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. It is a highly subjective process that differs among catfish farmers. Amount of Retinol in Catfish: How much Thiamine is in Catfish? While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet.
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