Is Catfish Healthy Food: A serving of catfish is packed with lean protein, healthy fats, vitamins, and minerals.

is catfish healthy food: Catfish is one of the oldest and most widely cultivated fish species.

Catfish are so well adapted to their environment that they thrive worldwide, except for a few places with extreme temperatures.

You’ll see this fish on restaurant menus and in grocery stores, so it’s natural to wonder if it’s healthy for you.

This article discusses catfish nutrition, its benefits, and its drawbacks.

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Nutrition Facts

This common fish is incredibly nutritious.

A 3.5-ounce (100-gram) serving of fresh catfish provides (1):

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

In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals.

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Health Benefits of Catfish

Catfish is a good source of various nutrients but is low in calories, so it is considered nutrient-dense. But in fact, it can provide many benefits.

Packed with lean protein

Protein is one of the main sources of energy in your diet. It also works to build and repair tissue and muscle, as well as acting as a building block for many hormones, enzymes, and other molecules.

A 3.5-ounce (100-gram) serving of catfish provides 32-39% of your daily protein needs for just 105 calories.

For comparison, the same serving of salmon provides about half of your daily protein needs but more than 230 calories.

A nutrient-dense protein source like catfish can help you lose weight by increasing feelings of fullness. This fish is a great option for those who are watching their calorie count but want to make sure they are getting enough nutrients.

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Contains Omega-3 Fatty Acids

The United States Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood per week. One reason for this recommendation is that catfish and other seafood provide more omega-3 fatty acids than other foods.

Omega-3 fatty acids are known for their role in brain health.

Although more research is needed, they may also help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression.

What’s more, omega-3s have been linked to improved skeletal muscle strength, heart health, and even the gut microbiome — the collection of healthy bacteria in your gut.

A review of 23 studies involving more than 1 million people found that for every 200 milligrams of omega-3s consumed per day, the risk of death was reduced by 7%.

Since your body can’t make omega-3s on its own, you should get them from your diet. A 3.5-ounce (100-gram) catfish fillet provides 237 milligrams or 15–20% of the adequate intake (AI) for adults.

Although studies have shown that catfish does provide omega-3s, it is a lean fish that provides fewer fatty acids than fatty fish like salmon.

A 3-ounce serving of fatty fish like salmon can contain up to 1,800 milligrams of omega-3s, while a 3-ounce serving contains only 200 milligrams of omega-3s.

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A good source of vitamin B12

A single 3.5-ounce (100-gram) serving of catfish provides up to 121% of the daily requirement for vitamin B12, which many people are deficient in.

While many fish are high in this vitamin, catfish is a particularly notable source.

Adequate vitamin B12 levels have been linked to several potential health benefits, including improved mental health & protection against heart disease, and prevention and treatment of anemia.

However, more research is needed on these benefits.

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Catfish Cooking Methods

Catfish can be a part of a balanced diet, but cooking methods greatly affect how healthy it is.

This table examines how different cooking methods affect the amount of calories, sodium, and fat in a 3.5-ounce (100-gram) serving of catfish:

	Dry heat without oil	Baked or broiled with oil	Breaded and fried
Calories	105	178	229
Fat	2.9 grams	10.9 grams	13.3 grams
Sodium	50 mg	433 mg	280 mg

Catfish is usually fried, with other cooking methods being lower in calories, fat, and sodium.

Compared to dry heat cooking, fried catfish adds 124 calories and over 10 grams of fat. In contrast, some healthier dry heat cooking methods include baking, broiling & grilling & roasting, and pan frying.

Wild-caught vs. farm-raised catfish

Aquaculture, or fish farming, is usually done in large ponds and cages or round tanks. Most of the world’s catfish supply comes from freshwater sources.

However, some people may prefer wild-caught catfish.

Nutritional Differences

The nutritional composition of catfish can often differ depending on whether they are farmed or wild-caught.

Farm-raised catfish are fed a high-protein diet that includes soy and grains like corn and wheat. Vitamins, antioxidants, minerals, fatty acids, and even probiotics are routinely added to their diet.

Wild-caught catfish, on the other hand, are bottom feeders, meaning they eat algae, aquatic plants, fish eggs, and sometimes other fish.

These dietary differences can alter their vitamin and mineral composition.

One study compared the nutrition of wild and farm-raised African catfish. Although mature farm-raised fish had the highest levels of amino acids, the fatty acid levels were different. For example, wild catfish had more linoleic acid than farm-raised fish but less eicosanoid acid.

A second study on the same species of African catfish found that wild fish contained significantly more fat, protein, fiber, and overall calories than farmed catfish.

A study on Indian butter catfish found that farmed fish had slightly higher fat content but wild fish had higher levels of most minerals, except iron, which was significantly higher in farmed fish.

Are there contaminants in catfish?

Many people are concerned about exposure to contaminants in any type of seafood.

Fish can easily absorb toxins from the water they live in. So, you can ingest these contaminants when you eat seafood.

The heavy metal mercury is of particular concern.

It is a potential risk factor for certain neurological conditions, especially in children. These include autism and Alzheimer’s disease.

However, fish that are larger and live longer than catfish tend to have the highest levels of mercury. On average, swordfish can have 40 times more mercury than catfish.

The Food and Drug Administration (FDA) lists catfish as one of the species with the lowest levels of mercury. So, it may be one of your best seafood choices if you are concerned about exposure to contaminants.

Summary

is catfish healthy food? Catfish is low in calories and contains lean protein, healthy fats, vitamins, and minerals.

It is especially rich in heart-healthy omega-3 fats and vitamin B12.

It can be a healthy addition to any meal, although deep frying adds significantly more calories and fat than dry-heat cooking methods like baking or broiling.

If you want to enjoy more seafood, catfish should be included in your routine.

is catfish healthy food? is catfish healthy food?

Here are five FAQs about Catfish as a Healthy Food: