Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 229: 1 g. 2.29: 1 fillet = 87g. 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 high levels of omega-3 fatty acids contribute to the benefits of catfish. There are 229 calories in 100 g of Fried Catfish. Nutrition Facts and Benefits, Is Ground Chicken Healthy? Its low-fat and low calorie content makes catfish an excellent option for those looking to lose weight. in. In the elderly, deficiency rates have been estimated to be anything up to 25% (15). Feed is the largest cost in catfish production, accounting for more than 50 percent of total variable costs, so how fish are fed directly affects profitability of catfish farming. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). 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. This article evaluates the nutritional. Fish is generally regarded as a healthy food source however, in some specific cases, people may want to limit their seafood intake. For another fish option high in vitamin D, see this guide to eel. 0% carbs, 2.88% fat, and 0% alcohol. Calories. 1.768g. Its white, flaky meat is firm and composes all the essential amino acids in good . Grilled Catfish - 1 fillet (143g) Amount Per 1 fillet; Calories - 206: Calories from Fat - 92: Total Fat: 10.21g: Saturated : 2.27g: Polyunsaturated : 1.93g: Monounsaturated : 4.46g: Cholesterol: some oily fish contains much higher amounts. 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. Catfish is a type of freshwater fish. Yes, since catfish are low in calories and high in protein, its an ideal option for weight loss. Olive Oil Vs. Catfish is a good source of vitamin B12, selenium, phosphorus, and thiamine. Yes. For this reason, the fish doesnt often feature in discussions about omega-3 or oily fish. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and DNA synthesis (8). , and that means these get easily absorbed by our system. Farm-raised seafood is farmed in large tanks after living their entire lives in a controlled environment. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Amount of Methionine in Catfish: How much Cystine is in Catfish? without any distinctly unusual physical features. Almost every food provides at least some protein, but not all food is dense in protein. As we previously saw, it can help support muscle mass. Brush each fillet generously with the lime-butter sauce. Cooked Catfish. Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. This article details the nutrients, benefits, and downsides of catfish. Amount of Vitamin A in Catfish: How much Vitamin A IU is in Catfish? 100 g: Amount Per Serving. #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. However, they are generally more expensive, so keep that in mind before you go to the store. Amount of carbs in Catfish: How many net carbs are in Catfish? Monounsaturated Fat 4.5g. Amount of fiber in Catfish: How much protein is in Catfish? 0%, Calcium On the other hand; catfish is extremely protein-dense, and it offers 26.41 grams of protein for only 150 calories (11). Catfish is a healthy protein option that is low in calories. 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. Check with your doctor if you have any doubts. Also, it is ideal for those with heart problems since the little fat it does contain comes from essential fatty acids. Studies show that a lack of certain types of omega-3, like DHA, can increase the risk of eye disorders. Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Amount of Glycine in Catfish: How much Proline is in Catfish? Still, some people may prefer catfish caught in the wild. Dressed refers to fishes that have been cleaned, with some of their dangerous parts cut off. Has slightly higher, Neutral in flavor, with a somewhat sweet flavor. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. 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. after Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. Tilapia is a popular but controversial fish. 1.568g. 1%, Iron Amount of Valine in Catfish: How much Arginine is in Catfish? Additionally, the existing evidence suggests that fish sources of omega-3 are likely very beneficial. If youre looking to eat more seafood, catfish is well worth incorporating into your routine. Vegetable Oil: Nutrition Facts And Differences. Fish Catfish Channel Wild Cooked Dry Heat. Catfish is a game fish famous for being affordable and available throughout the U.S. A close look at the label should tell you how your fish was raised. Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? For example, they can thrive in scalding hot waters and freezing temperatures. 0% Alcohol. Cook for 4-5 minutes on either side or until the fish flakes easily with a fork. And it is all related to the type of diet they have. 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. Fried Catfish. KEY FACTS. It also has minimum mercury contamination and helps maintain lean muscle mass. 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 Get notified of new articles and receive useful guides direct to your inbox. Health Reporter does not provide medical advice, diagnosis or treatment. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. Nutrition Facts and Health Benefits, https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients, Is Corned Beef Healthy? Protein is important for building and maintaining lean muscle mass. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. For example, they are a great source of fish oil and protein. So, they need to come through diet. See, Is Catfish Healthy? There are 150 calories in Cooked Catfish coming from 74% protein, 0% carbs, 26% fat, and 0% alcohol. They have different flavors, textures, and nutritional value. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. . Broil for 5-8 minutes or until the fish flakes easily with a fork. So, why should catfish be one of the options you consider adding to your diet? Although some species of fish are high in mercury, catfish rank as one of the lowest. This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. Omega-3 fatty acids are a structural component in the retina. Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g * Percent Daily Values are based on a 2,000 calorie diet. 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. Though several fish are high in this vitamin, catfish is a particularly outstanding source. 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. However, one should be careful of its source, farming methods and avoid excess intake to avoid the possible intoxication from mercury. It only has 95kcal per 100g, making it a great option for losing weight. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For more healthy fish options, see here for the benefits of trout. The following tables show the full nutrition facts for wild catfish per fillet. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. Catfish is extremely protein-dense. (15), (16). This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). Catfish nutrition facts 100g/Nutritional value of catfish A serve of catfish contains; *Calories: 105. 2000 calories a day is used for general nutrition advice. So from a nutritional standpoint, salmon is the healthier fish to consume. However, before heading to your local grocer, you should define whether youll want dressed catfish or not. 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 One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). Done. 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. B vitamins B, C, E, and K, are Abundant in this. Amount of Vitamin C in Catfish: How much Vitamin D is in Catfish? There are several types of catfish. Some popular catfish dishes are lime broiled catfish and cornmeal catfish. Again, not very protein-dense (10). Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass. It is a highly subjective process that differs among catfish farmers. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Paired with its mild flavor and affordable prices, catfish is a fantastic alternative to more expensive meats such as pork. Amount of Retinol in Catfish: How much Thiamine is in Catfish? Protein 26g. This fish has a unique appearance with barbels or whiskers and has naked scales. All trademarks, copyright and other forms of intellectual property are property of their respective owners. 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). Catfish is an excellent source for it, surpassing the daily recommended value in a single 100-gram serving. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). 2.6 g. Protein. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. Calories. Despite considerable research, feeding catfish is far from an exact science. A catfish has about 10,000 taste buds that spread across their bodies and help them detect chemicals in the water. One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 1520% of the Adequate Intake (AI) for adults (5). There are 240 calories in 100 grams of Catfish. 3%, Niacin This also makes it ideal for replacing other, more caloric meats such. A pie chart showing the macro nutrient componenets for Cooked Catfish. Catfish (Claria gariepinus) is a freshwater ray-finned fish. It increases the potential risks of neurodegenerative disorders like Alzheimersi XA progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. She has several certifications in sports nutrition, health coaching, and womens health hormones. There are 150 calories in Cooked Catfish coming from 74% protein, Catfish contains far lower levels of mercury than fish like herring and mackerel, which are often promoted as being low mercury options.. Catfish is low in fats, low in calories, has zero carbs, and is high in certain nutrients. Protein is crucial for maintaining and growing cells and tissues. But what are other nutritional facts we need to know? This article gives you the, When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. Most of the steak is edible, but youll have to remove the bone yourself.. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. Heat oil in a large skillet over medium heat. However, try to buy only purified fish oil in order to avoid unnecessary contaminants. All the same, further studies are needed on some of these benefits (21). Catfish and tilapia are very common fish found and farmed worldwide. clicking our Amazon buttons will give us a little referral bonus. As a result, you can get a completely different profile. While both these types of catfish offer nutritional benefits, wild-caught catfish has several advantages. Hence, consume it in moderation to enjoy its maximum benefits. Fish and seafood can easily absorb toxins and harmful trace metals from their habitat waters. These species are known for having sensory organs called barbels that resemble whiskers, making them easily recognizable. See additional information. For example; to get 25 grams of protein from bacon, wed also need to consume around 30 grams of fat and 380 calories. There are 135 calories in 100 grams of Channel Catfish (Farmed). Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. High in vitamin B12. 9%. If you want to learn more about making healthy recipes, you can check different nutrition apps to help create a healthy recipe bank. Omega-3 fatty acids are renowned for their role in brain health. In fact, swai fish is lower in calories and fats compared to catfish. Eating fish such as catfish is a great way to increase vitamin D levels. Nutritional value of a cooked product is provided for the given weight of cooked food. These fish live in freshwater environments from Asia and Africa to Europe and the Americas. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). Since catfish has a low-fat content, it can be a bland option. Amount of monounsaturated fat in Catfish: How much polyunsaturated fat is in Catfish? One fillet serving of catfish can provide you with 69% of the daily recommended intake of vitamin B12. 123.175 kcl. However, not many people know that, like many other fishes, it possesses some fantastic nutritional benefits. In particular, it is a great source of vitamin B12. One study compared the nutrient profiles of wild and farm-raised African catfish. Benefits of the Traditional Breakfast, 9 Health Benefits of Herring (With Nutrition Facts), The Nutritional Benefits (and Downsides) of Eel, Swordfish: Nutritional Values, Benefits, and Downsides. She presents herself as a fertility advisor and gut specialist. Calories. Your Privacy Choices: Opt Out of Sale/Targeted Ads. These then release chemicals, causing an allergic reaction. 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 While other oily fish varieties might contain higher amounts of omega-3, this still is a reasonable amount to include in your diet. Given that catfish is a good source of various nutrients but low in calories, its considered nutrient dense. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? As shown in the nutrition profile section, just one fillet of catfish supplies 69% of the daily recommended B12 intake. Dietary Fiber 0g 0%. Coat the catfish filet with the dried herb mix. However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. Catfish is extremely protein-dense. A donut chart showing which nutrients contribute to the caloric total. This item has no fiber content (0% of DV/100g). The following two tabs change content below. Moreover, intentional mislabeling is a worldwide problem. When you significantly reduce the glucose in the body, it can promote a state of ketosis. Nutrition Facts and Health Benefits, Is Pho Soup Healthy? Key Point: Catfish offers exceptional protein density. Yes, catfish is a healthy option. Amount of Tryptophan in Catfish: How much Threonine is in Catfish?
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