Calories in Catfish
Catfish is a freshwater fish known for its mild, slightly sweet flavor and firm, flaky white flesh. It's a lean protein source, rich in essential nutrients like Vitamin B12 and phosphorus, making it a healthy addition to many diets.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 fillet (5" x 2-1/2" x 3/8") (75g) | 1 fillet (5" x 2-1/2" x 3/8") (75g) | 182 | 11.1g | 5g | 12.8g |
| 1 oz boneless (28g) | 1 oz boneless (28g) | 69 | 4.2g | 1.9g | 4.8g |
| 1 nugget (18g) | 1 nugget (18g) | 44 | 2.7g | 1.2g | 3.1g |
Health Benefits
Excellent source of lean protein, essential for muscle repair and growth.
Rich in Vitamin B12, crucial for nerve function and red blood cell formation.
Contains beneficial omega-3 fatty acids, supporting heart and brain health.
Nutrition Tips
- Opt for grilled, baked, or broiled catfish instead of fried to reduce fat and calorie intake.
- Pair catfish with a generous serving of non-starchy vegetables for added fiber and nutrients.
- Use herbs, spices, and lemon juice to flavor catfish instead of heavy sauces or excessive salt.
- Catfish is a good source of lean protein; incorporate it into your meals to support muscle health and satiety.
- Be mindful of portion sizes, especially with larger fillets, to manage calorie intake effectively.
GAYA Tracking Tip
For accurate tracking of catfish, especially when breaded or sauced, try to photograph the plain fillet before any additions. If fried, estimate the amount of breading and oil absorbed.
Frequently Asked Questions
Is catfish a healthy fish to eat?+
Yes, catfish is generally considered a healthy fish. It's a lean source of protein, low in saturated fat, and provides essential nutrients like Vitamin B12 and phosphorus. Its omega-3 content also contributes to its health benefits.
How does the nutritional value of fried catfish compare to grilled catfish?+
Fried catfish typically has significantly more calories, fat, and carbohydrates due to the breading and oil used in frying. Grilled catfish, on the other hand, retains its lean protein profile with minimal added fat, making it a healthier option.
Does catfish contain mercury?+
Catfish generally has very low levels of mercury compared to larger, longer-lived predatory fish. This makes it a safe choice for regular consumption, even for pregnant women and young children, in moderation.
Related Foods
Track Catfish with a photo
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