Catfish Nutrition Facts: Complete Guide to Health Benefits and Nutrients

Catfish is a nutrient-dense, versatile fish that offers exceptional nutritional value with lean protein, essential vitamins, minerals, and heart-healthy fats. Whether you’re counting calories, building muscle, or simply seeking healthier meal options, understanding catfish nutrition can help you make informed dietary choices.

As one of the most widely consumed fish species in the United States, catfish provides an affordable and accessible source of high-quality protein. This comprehensive guide explores the complete nutritional profile of catfish, its impressive health benefits, and practical tips for incorporating it into your diet.

Complete Catfish Nutrition Facts

Catfish stands out as an excellent nutritional choice for health-conscious individuals. A 3.5-ounce (100-gram) serving of raw catfish contains:

• Calories: 105
• Protein: 18 grams
• Total Fat: 2.9 grams
• Saturated Fat: 0.7 grams
• Cholesterol: 58 mg
• Sodium: 50 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

Vitamin Content in Catfish

Catfish is remarkably rich in essential vitamins, particularly B vitamins that support energy metabolism and cellular function:

• Vitamin B12: 2.9 mcg (121% of Daily Value)
• Thiamine (B1): 0.2 mg (15% DV)
• Niacin (B3): 2 mg (10% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Pantothenic Acid (B5): 0.8 mg (8% DV)
• Vitamin D: 12.5 IU (3% DV)

Mineral Profile

The mineral content in catfish contributes significantly to various bodily functions:

• Selenium: 12.6 mcg (26% DV)
• Phosphorus: 209 mg (24% DV)
• Potassium: 358 mg (10% DV)
• Magnesium: 23 mg (6% DV)
• Calcium: 14 mg (1% DV)
• Iron: 0.3 mg (2% DV)
• Zinc: 0.5 mg (3% DV)

Fatty Acid Composition

While catfish is considered a lean fish, it still provides beneficial fatty acids:

• Omega-3 Fatty Acids: 237 mg per 100g serving
• Omega-6 Fatty Acids: 337 mg per 100g serving
• EPA (Eicosapentaenoic Acid): 37 mg
• DHA (Docosahexaenoic Acid): 131 mg

Outstanding Health Benefits of Catfish

1. Exceptional Source of High-Quality Protein

With 18 grams of protein per 3.5-ounce serving, catfish delivers approximately 32-39% of the recommended daily protein intake for adults. This lean protein source supports muscle growth, tissue repair, and proper hormone production while keeping calorie intake low.

The protein in catfish is complete, meaning it contains all nine essential amino acids your body cannot produce on its own. This makes catfish particularly valuable for athletes, older adults looking to maintain muscle mass, and anyone following a weight management plan.

2. Supports Heart Health

The omega-3 fatty acids found in catfish play a crucial role in cardiovascular health. These essential fats help reduce inflammation, lower triglyceride levels, and may decrease the risk of heart disease. Regular consumption of fish like catfish is associated with improved heart rhythm and reduced blood pressure.

Studies involving over one million participants have shown that regular fish consumption is linked to lower overall mortality rates and specifically reduced cardiovascular disease risk.

3. Promotes Brain Function and Mental Health

Omega-3 fatty acids, particularly DHA, are vital components of brain cell membranes. Adequate intake of these nutrients supports cognitive function, memory, and may help protect against age-related mental decline.

Research suggests that omega-3s may play a role in managing symptoms of depression, anxiety, and attention deficit disorders, though more studies are needed to fully understand these relationships.

4. Rich in Vitamin B12 for Energy and Red Blood Cell Formation

A single serving of catfish provides 121% of the daily value for vitamin B12, making it one of the best dietary sources of this essential nutrient. Vitamin B12 is crucial for:

• Energy production and reducing fatigue
• Formation of healthy red blood cells
• Proper nervous system function
• DNA synthesis
• Prevention and treatment of certain types of anemia

Many people, especially vegetarians, older adults, and those with certain digestive conditions, are at risk for B12 deficiency, making catfish an excellent dietary choice for maintaining adequate levels.

5. Provides Important Selenium

Catfish delivers 26% of your daily selenium needs. This trace mineral acts as a powerful antioxidant, protecting cells from oxidative damage. Selenium also supports:

• Thyroid hormone metabolism
• Immune system function
• Reproductive health
• DNA synthesis

6. Supports Weight Management

At only 105 calories per serving with high protein content, catfish is ideal for those managing their weight. Protein-rich foods increase satiety, helping you feel fuller longer and potentially reducing overall calorie intake throughout the day.

Compared to other protein sources, catfish provides more protein per calorie than many options, making it exceptionally nutrient-dense.

7. Bone Health Support

The phosphorus content in catfish works alongside calcium to maintain strong bones and teeth. Phosphorus is also involved in energy production, cell repair, and filtering waste in the kidneys.

How Cooking Methods Affect Catfish Nutrition

The way you prepare catfish significantly impacts its nutritional value. Here’s how different cooking methods compare per 3.5-ounce (100-gram) serving:

Cooking Method	Calories	Fat	Sodium
Dry Heat (No Oil)	105	2.9g	50mg
Baked/Broiled with Oil	178	10.9g	433mg
Breaded and Fried	229	13.3g	280mg

Healthiest Cooking Methods for Catfish

Grilling: Grilled catfish retains its nutrients while developing a smoky flavor. Use a light coating of olive oil and seasonings for optimal taste without excess calories.

Baking: Baking at 375-400°F preserves the fish’s moisture and nutrients. Season with herbs, lemon, and a small amount of heart-healthy oil.

Broiling: Quick broiling creates a slightly crispy exterior while keeping the interior moist, with minimal added fat.

Steaming: This gentle cooking method preserves the most nutrients and requires no added fat, making it the lowest-calorie option.

Pan-Searing: Using a non-stick pan with minimal oil can create a flavorful crust while maintaining nutritional integrity.

Methods to Avoid or Limit

Deep-frying dramatically increases calories, fat, and often sodium content. A breaded, deep-fried catfish fillet can contain more than double the calories and over four times the fat of a grilled or baked portion.

Wild-Caught vs. Farm-Raised Catfish: Nutritional Differences

Understanding Farm-Raised Catfish

Most catfish sold in the United States is farm-raised, primarily from catfish farms in Mississippi, Alabama, Arkansas, and Louisiana. Farm-raised catfish are typically fed controlled diets consisting of:

• Soy-based protein
• Corn and wheat grains
• Fish meal
• Supplemental vitamins and minerals
• Omega-3 fatty acid supplements

Wild-Caught Catfish Characteristics

Wild catfish are bottom feeders that consume a natural diet of:

• Small fish and invertebrates
• Aquatic plants and algae
• Fish eggs
• Organic matter

Nutritional Comparison

Research shows several nutritional differences between wild and farm-raised catfish:

Protein Content: Wild catfish often contain slightly higher protein levels due to their active lifestyle and natural diet.

Fat Profile: Farm-raised catfish may have higher overall fat content, though the specific fatty acid composition varies based on feed. The controlled diet of farm-raised fish can sometimes result in more consistent omega-3 levels.

Mineral Content: Wild catfish typically show higher levels of certain minerals like zinc and magnesium, while farm-raised fish may have higher iron content due to supplemented feed.

Vitamin Levels: Farm-raised catfish often receive vitamin-enriched feed, potentially providing more consistent vitamin levels across populations.

Safety and Sustainability Considerations

Both wild-caught and farm-raised catfish from the United States meet strict safety standards. U.S. catfish farming operations are highly regulated for water quality, feed safety, and antibiotic use.

When purchasing catfish, look for clear labeling indicating whether the fish is farm-raised or wild-caught. In the United States, Canada, and European Union, such labeling is required by law.

Mercury Levels and Safety of Catfish

Low Mercury Content

One of the most significant advantages of catfish is its exceptionally low mercury content. The U.S. Food and Drug Administration (FDA) classifies catfish among the “Best Choices” for fish consumption, particularly for:

• Pregnant women
• Nursing mothers
• Young children
• Women of childbearing age

Catfish typically contains less than 0.05 parts per million (ppm) of mercury, significantly lower than fish like swordfish (0.995 ppm), shark (0.979 ppm), or king mackerel (0.730 ppm).

Safe Consumption Guidelines

According to FDA recommendations, adults can safely consume 2-3 servings (8-12 ounces) of catfish per week. Children can enjoy 1-2 servings per week, depending on their age and body weight.

Other Contaminants

U.S. farm-raised catfish are monitored for:

• Polychlorinated biphenyls (PCBs)
• Pesticides
• Dioxins
• Heavy metals beyond mercury

Regular testing ensures that domestic catfish meet safety standards and pose minimal health risks from environmental contaminants.

Incorporating Catfish into a Healthy Diet

Recommended Serving Sizes

A standard serving of catfish is 3-4 ounces (85-115 grams) of cooked fish, roughly the size of a deck of cards or the palm of your hand. This portion provides optimal nutrition without excessive calories.

Meal Planning Ideas

Breakfast: While less common, smoked catfish can be incorporated into omelets or breakfast bowls with vegetables.

Lunch: Grilled catfish makes an excellent addition to salads, grain bowls, or sandwiches. Pair with leafy greens and whole grain options for a balanced meal.

Dinner: Baked or broiled catfish served with roasted vegetables and quinoa or brown rice creates a nutrient-dense, satisfying meal.

Complementary Foods for Balanced Nutrition

Pair catfish with these foods to maximize nutritional benefits:

• Leafy Greens: Spinach, kale, or collard greens add fiber, vitamins, and minerals
• Whole Grains: Brown rice, quinoa, or whole wheat provide complex carbohydrates and additional B vitamins
• Cruciferous Vegetables: Broccoli, Brussels sprouts, or cauliflower offer fiber and antioxidants
• Healthy Fats: Avocado or olive oil enhance absorption of fat-soluble vitamins
• Citrus: Lemon or lime not only add flavor but also provide vitamin C

Special Dietary Considerations

Catfish for Different Diets

Keto Diet: With zero carbohydrates and moderate protein, catfish fits perfectly into ketogenic meal plans.

Paleo Diet: Catfish is a natural, unprocessed protein source that aligns with paleo principles.

Mediterranean Diet: When prepared with olive oil, herbs, and vegetables, catfish complements this heart-healthy eating pattern.

Low-Sodium Diets: Fresh catfish prepared without added salt contains only 50mg of sodium per serving, making it suitable for sodium-restricted diets.

Gluten-Free: Plain catfish is naturally gluten-free, though breaded preparations should be avoided or made with gluten-free alternatives.

Allergies and Sensitivities

While less common than shellfish allergies, some individuals may be allergic to finfish including catfish. Symptoms can range from mild (hives, digestive upset) to severe (anaphylaxis). If you suspect a fish allergy, consult with an allergist before consuming catfish.

Comparing Catfish to Other Popular Fish

Catfish vs. Salmon

While salmon contains more omega-3 fatty acids (1,800mg vs. 237mg per serving), catfish provides similar protein levels with fewer calories (105 vs. 230). Catfish is also typically more affordable and sustainable.

Catfish vs. Tilapia

Both are mild, affordable fish options. Catfish generally contains slightly more protein and omega-3s than tilapia, with comparable calorie content.

Catfish vs. Cod

Cod is slightly leaner with fewer calories (82 vs. 105 per 100g), but catfish provides more B vitamins and similar protein content.

Catfish vs. Tuna

Tuna contains more protein and omega-3s but significantly higher mercury levels. Catfish is the safer choice for frequent consumption.

Frequently Asked Questions About Catfish Nutrition

Is catfish good for weight loss?

Yes, catfish is excellent for weight loss due to its high protein content (18g per serving), low calorie count (105 calories), and ability to promote satiety. The protein helps preserve muscle mass during calorie restriction while keeping you feeling full.

How often can I eat catfish?

Due to its low mercury content, you can safely enjoy catfish 2-3 times per week as part of a varied diet. This frequency allows you to benefit from its nutrients without overreliance on a single protein source.

Is catfish high in cholesterol?

A 3.5-ounce serving contains 58mg of cholesterol, which is relatively moderate. For most people, dietary cholesterol has less impact on blood cholesterol levels than previously thought. However, if you’re monitoring cholesterol intake, consult your healthcare provider.

Does catfish have more nutrients than other white fish?

Catfish compares favorably to other white fish, offering more vitamin B12, selenium, and omega-3s than many alternatives like tilapia or swai.

Can I eat catfish skin?

Yes, catfish skin is edible and contains additional collagen and omega-3 fatty acids. When cooked until crispy, it can be a flavorful, nutritious addition to your meal.

Storage and Selection Tips

Selecting Fresh Catfish

When purchasing fresh catfish, look for:

• Firm, moist flesh that springs back when pressed
• Mild, fresh scent (not fishy or ammonia-like)
• Clear, bright appearance without discoloration
• Fillets stored on ice or properly refrigerated

Proper Storage

Fresh Catfish: Store in the coldest part of your refrigerator and use within 1-2 days of purchase. Keep in original packaging or wrapped tightly in plastic wrap.

Frozen Catfish: Can be stored in the freezer for up to 6 months. Thaw gradually in the refrigerator, never at room temperature.

Signs of Spoilage

Discard catfish if you notice:

• Strong fishy or sour odor
• Slimy texture
• Dull, gray discoloration
• Soft flesh that doesn’t spring back

The Bottom Line on Catfish Nutrition

Catfish stands out as one of the most nutritious, affordable, and versatile fish options available. With 18 grams of protein, 121% of your daily vitamin B12 needs, essential omega-3 fatty acids, and just 105 calories per serving, it offers exceptional nutritional value.

The fish’s low mercury content makes it safe for frequent consumption by all population groups, including pregnant women and children. Whether farm-raised or wild-caught, catfish provides high-quality protein and essential nutrients that support heart health, brain function, energy production, and overall wellness.

For optimal nutrition, prepare catfish using healthy cooking methods like grilling, baking, broiling, or steaming, and pair it with vegetables and whole grains for a balanced meal. By incorporating catfish into your regular meal rotation 2-3 times per week, you can enjoy its numerous health benefits while supporting a nutritious, varied diet.

Whether you’re focused on weight management, building muscle, supporting heart health, or simply seeking delicious, nutritious meal options, catfish deserves a place on your plate.

Sources:

• USDA FoodData Central – Catfish, Channel, Raw
• FDA – Advice About Eating Fish
• FDA – Mercury Levels in Commercial Fish and Shellfish
• NIH Office of Dietary Supplements – Omega-3 Fatty Acids
• NIH Office of Dietary Supplements – Vitamin B12
• USDA National Agricultural Library – Food and Nutrition Information Center
• Dietary Guidelines for Americans