Food

Nutritional Value of Catfish

Catfish is one of the most loved, old, and widespread fish species. Due to the nutritional value of catfish, it is widespread globally, except for a couple of places with extreme temperatures. It is so common that you would often regularly see catfish at your grocery store and restaurant menus. Thus, it is natural to think about whether this fish is good for health or not. 

Nutrition Detail


Catfish have an excellent nutritional outline. A 100-gram serving contains the following nutritional value of catfish:

  • Calories: 105
  • Fat: 2.9 grams
  • Protein: 18 grams
  • Sodium: 50 mg
  • Phosphorus: 24% of the Daily Value
  • Thiamine: 15% of the Daily Value
  • Vitamin B12: 121% of the Daily Value
  • Selenium: 26% of the Daily Value
  • Potassium: 19% of the Daily Value
  • Cholesterol: 24% of the Daily Value
  • Omega-3 fatty acids: 237 mg
  • Omega-6 fatty acids: 337 mg

Moreover, catfish is significantly low in sodium and calories, and it is packed with healthy fats, proteins, minerals, and vitamins. 

Health Benefits of Catfish


Catfish is a nutrient-dense food source with a low caloric amount. It provides many health benefits and promotes overall health. Following are some of the main health benefits of consuming catfish:

1-Good Source of Lean Protein 


Protein is an essential dietary component as it is the primary source of energy. It is also accountable for building and repairing tissues and muscles. Moreover, it serves as the building block for many enzymes, hormones, and other molecules. By consuming 100 grams of catfish, you can fulfill 32% to 39% of your daily protein needs. The good part is that this serving only contains 105 calories. If you compare this serving of catfish with salmon, you will find that the same serving of salmon meets around half of your daily protein needs with 230 calories. 

Catfish is an excellent source of lean protein, and it can aid in weight loss by promoting the feeling of being full. It is also great for the people who keep their calorie count in watch but wants to make sure that their nutrient demands are being fulfilled. 

2-Rich in Omega-3 Fatty Acids 


Catfish and other seafood provide more omega-3 fatty acids than other foods, due to which it is recommended that you eat up to 8 ounces of fish each week. Omega-3 fatty acids are famous for their ability to promote brain health. It is believed that this fatty acid may also help improve many mental conditions, like memory loss, ADHD, and depression. However, more research is required for this. 

Omega-3 fatty acids are also connected to advancements in skeletal muscle strength, heart health, and the regulation of the gut microbiome. 

Your body can not produce omega-3 fatty acids itself; thus, you need to consume them by your diet. Research of 23 studies including 1 million people proved that eating fish can lower any risk of life-threatening disease. 

Catfish does provide omega-3 fatty acids, but it is a leaner fish that means it can have fewer fatty acids than salmon or other fishes. In comparison, 100 grams of salmon can provide 1800 mg of omega-3, whereas catfish only provide 200mg in the same serving. 

3-Good Source of Vitamin B12


Catfish is rich in vitamin B12. A 100 grams of catfish can provide up to 121% of the daily value for vitamin B12. Many people are deficient in this vitamin and need to consume it in their diets to fill the gap. 

Much other fish also contains vitamin B12, but catfish are an exceptionally high source of this vitamin. 

Consuming adequate vitamin B12 can provide several potential health benefits, including improved mental health, protection against severe heart conditions, and prevention and treatment of several diseases like anemia. 

4-Low in Mercury


There have been many concerns about heavy metals contamination in fish and other seafood in recent years. Mercury is the foremost concern in this regard, and consuming contaminated fish is the leading cause of methylmercury exposure. Some species of tuna, sharks, and swordfish are some of the mercury-contaminated fish. However, catfish are known to have zero to minimal concentrations of mercury. To prove this, FDA researched from 1990 to 2012 and found that catfish only contains a small measure of the mercury content of 0.024 PPM. 

Catfish is a good source of lean protein, healthy fats, vitamins, and minerals. With all these nutrients, it is low in caloric amount and particularly rich in vitamin B12. Catfish can be a healthy addition to any cuisine, but you must note that deep-frying can increase its calorie count and fat rather than using dry heat methods like boiling or baking. Adding catfish to your diet is indeed healthy, and it can improve your overall health. 

Diets have the most impact on your health, and you should not add or take anything out of your regular diet without consulting professionals. If you already do not have a doctor, you can book an appointment with the best nutritionist in Karachi through Marham. 

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