Catfish
An affordable farmed fish widely eaten in the US, Africa and Southeast Asia.
Nutrition per 100 g
Standardised to 100 g of catfish, cooked for fair comparison. Typical serving: 100 g cooked — 105 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 105 kcal | 105 kcal | 100 kcal |
| Protein | 18 g | 18 g | 17.1 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 2.9 g | 2.9 g | 2.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of catfish, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 15 µg | 15 µg | 2% |
| Vitamin C | 0.8 mg | 0.8 mg | <1% |
| Thiamin | 0.23 mg | 0.23 mg | 19% |
| Riboflavin | 0.067 mg | 0.067 mg | 5% |
| Niacin | 2.4 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.11 mg | 0.11 mg | 6% |
| Folate | 10 µg | 10 µg | 3% |
| Vitamin B12 | 2.9 µg | 2.9 µg | 121% |
| Pantothenic acid | 0.91 mg | 0.91 mg | 18% |
| Minerals | |||
| Calcium | 11 mg | 11 mg | <1% |
| Iron | 0.35 mg | 0.35 mg | 2% |
| Magnesium | 28 mg | 28 mg | 7% |
| Phosphorus | 304 mg | 304 mg | 24% |
| Potassium | 419 mg | 419 mg | 9% |
| Sodium | 50 mg | 50 mg | 2% |
| Zinc | 0.61 mg | 0.61 mg | 6% |
| Selenium | 14.3 µg | 14.3 µg | 26% |
| Copper | 0.039 mg | 0.039 mg | 4% |
| Manganese | 0.027 mg | 0.027 mg | 1% |
Source: USDA FoodData Central — Fish, catfish, channel, wild, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat catfish?
- Cheap protein with good vitamin D and B12.
- Mild flavour that takes strong seasoning.
How to include it
- Bake or grill with a spice rub.
- Simmer into stews and pepper soups.
Things to consider
- Traditional cornmeal-fried preparations add a lot of fat.
- Farming standards vary by country.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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