Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. Benefits, Side Effects, And More, Tilapia Fish Nutrition Profile, Benefits, And Recipes, 5 Potential Benefits Of Wild Rice, Recipes, And Side Effects, Lima Beans Nutrition: Benefits, Preparation, And Risks, 29 Healthy Vitamin-D Rich Foods To Add To Your Diet, 8 Benefits Of Soybeans, Nutrition Facts, And Side Effects, 13 Amazing Benefits Of Shallots For Skin, Hair, And Health. 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. This article reviews the health effects of eating swordfish, including its. It can be a healthy addition to any meal, though deep frying adds far more calories and fat than dry heat cooking methods like baking or broiling. So, whenever possible, make sure to choose wild over farmed. Thanks to its low-fat content, it is an excellent option for losing weight. Protein is crucial for the human body because it works as the main muscle-building block. All nutritional values are from the USDA Food and Nutrient Database. A donut chart showing which nutrients contribute to the caloric total. Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? 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 The damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. Nutrition Facts. However, they are generally more expensive, so keep that in mind before you go to the store. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). Amount of fiber in Catfish: How much protein is in Catfish? Calories in Grilled Catfish (100 g, 1 g) Nutrition Facts and And it is all related to the type of diet they have. Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. Keep in mind that if you are following a keto diet, you have to consume enough healthy fats, and catfish is very low in this nutrient. High-protein foods can help increase satiety which can help prevent snacking and make you have smaller portions, which can help you with weight loss. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). Hearst Magazine Media, Inc. All Rights Reserved. Catfish is a type of freshwater fish. Fish, raw, wild, channel, catfish nutrition facts and analysis per 3 oz (85 g) Fish, dry heat, cooked, wild, channel, catfish Fish, raw, wild, rainbow, trout Catfish only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight. Learn about the number of calories and nutritional and diet information for Catfish, Fillet, Raw. 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. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). No, catfish is not fattening. and developmental issues in children (5). But what are the health benefits you might obtain from including this food in your diet? Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. For an idea of how this compares to other species of fish, see the table below; As shown in the table, catfish has one of the lowest mean mercury concentrations among popular commercial fish. Omega-3 fatty acids are known for their potential role in maintaining cardiovascular health and helping proper brain functioning. Whats more, omega-3s are linked to improvements in skeletal muscle strength, heart health, and even the gut microbiome the collection of healthy bacteria in your gut (7, 8, 9, 10). However, you can choose to grill, bake or broil the catfish as well to keep the fat intake in check. Amount of Zinc in Catfish: How much Copper is in Catfish? Also, it is high in protein and low in fat. Amount of potassium in Catfish: How many carbs are in Catfish? While catfish is a good source of protein, there are still some disadvantages to eating it. Nutrition Facts and Health Benefits, https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients, Is Corned Beef Healthy? Hence, consume it in moderation to enjoy its maximum benefits. 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. One hundred grams of channel catfish contains 500 IU of vitamin D (21). Catfish 101: Nutrition Facts and Health Benefits . 100g. If youre looking to eat more seafood, catfish is well worth incorporating into your routine. Fat. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. No, catfish only has 2.82g of fat per 100g, making it a very low-fat fish. On the other hand, wild-caught fishes are lower in omega-3 fatty acids but often remain the better option due to the previous concerns. Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. For this reason, the FDA ranks catfish among the healthiest fish to eat. 1%, Iron Thats not too many calories contemplating its high nutrient profile. 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). a meal plan in 2 clicks for free! While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. 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). However, how does it compare to other wild fish? 65: 1 lb = 454g. Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. Colorado State University: Wild caught vs. farm raised seafood., EDF Seafood Selector: The benefits of eating fish., EUFIC: What Are Proteins and What Is Their Function in the Body?, Food Science and Nutrition: Chemical and nutritional properties of channel and hybrid catfish byproducts, Michigan Department of Natural Resources: Catfish and Bullheads., Southern Regional Aquaculture Center: You Can Do Catfish., Texas Parks & Wildlife: Channel Catfish (Ictalurus punctatus)., U.S. Department of Agriculture: Fish, catfish, channel, farmed, raw.. Protein is important for building and maintaining lean muscle mass. Dietary Fiber 0g 0%. Adequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia (13, 14, 15, 16, 17, 18, 19, 20). Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Done. However, only a few are available for commercial use. If you discover any discrepancy in our content, you may contact us. Eicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). If you want to boost the nutrient value of the plate, you can always add some fish eggs on the side. Bacon tastes delicious, but it is far from being protein-dense (9). Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. Fantastic protein source.Like most fish, catfish is known for providing a lot of protein a 100-gram serving contains 13 grams, representing 26% of the recommended daily quantity. Catfish intake may help improve signs of depression due to its omega-3 fatty acids. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Experts recommend eating fish at least two times per week for a balanced diet.. However, it has 3g less protein than catfish. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. Garnish with lime slices and parsley if desired. Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g While this may seem like a disadvantage, it also means that catfish can easily be adapted into your diet through various recipes. Catfish contains far lower levels of mercury than fish like herring and mackerel, which are often promoted as being low mercury options..

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