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July 07, 2020

Is Catfish Healthy? Nutrients, Benefits, and More !!

Catfish is the most common and widely spread used fish around the globe, and it has hundreds of benefits. Omega 3 benefits are amazing. 

In fact, catfish can be found everywhere in the world because they adapt so well to their environment. But there are a few places with extreme temperature where you won’t see this fish thriving. 

 If you’re a fish enthusiast, you’ll witness this fish on the majority of  restaurant menus and at the grocery stores as well. But, you might be wondering, “If it’s healthy or not, right?”

To clear all the misconceptions, we have decided to write this article. We will cover the details of Nutrients, Benefits, and Disadvantages of Catfish. When we research the benefits of “is catfish healthy ? We want to give you a perspective of pro’s cons and even potentially side effects if any. 

Let’s get started!

is catfish good for you ?

Let’s break down the nutrition facts about the Catfish First before we head towards the benefits of it. 

Here’s the detail. 

Nutrition Facts

This common fish profile of nutrition will blow your mind. Have a look at the profile down below:

100 grams of catfish provides you with:

  • Calories: 105 - This is great way to get your macronutrients with a low calorie high protein option
  • Fat: 2.9 grams - healthy fats like Omega 3’s are beneficial for cardiovascular health
  • Protein: 18 grams - You need about 1 gram of protein per your body weight each day 
  • Sodium: 50 mg - Catfish is a lower sodium fish which is amazing at keeping your blood pressure regulated
  • Vitamin B12: 121% of the Daily Value (DV) - Your body does not make B12 on its own so you need this fish in your diet or any healthy fish for that matter
  • Selenium: 26% of the DV -Selenium for cancer prevention
  • Phosphorus: 24% of the DV
  • Thiamine: 15% of the DV
  • Potassium: 19% of the DV
  • Cholesterol: 24% of the DV
  • Omega-3 fatty acids: 237 mg - Catfish benefits reduce the risk of heart disease due to Omega -3
  • Omega-6 fatty acids: 337 mg - Catfish is also a powerful antioxidant with Omega 6 Fatty Acids to reduce LDL the bad cholesterol. 

The catfish is low in calories, extremely high in protein, and you’ll get healthy fats along with Vitamins & Minerals. The evidence of everything we have written above ishere.

In short,*Catfish is low in calories, full of protein, and provides you healthy fats, Vitamins and Minerals. 

Now, it’s time to discuss the benefits of “Catfish” with complete research works to help you understand “If the catfish is worth it or not.”

Benefits of Catfish

As discussed above, that “It’s low in calories and provides you with other Nutrients Value.” It may have a number of other benefits as well. 

Here they are:

Provides you “Lean Protein.”

Protein is considered as one of the most important sources of energy in your diet. Additionally, protein is also responsible for building, repairing tissues, and muscles. 

If you’re taking 100 grams of catfish daily, it will help you get 35-40% of the daily protein needed with 105 calories only.

Isn’t it amazing?

If we compare Catfish with Salmon fish, then Salmon fish helps you get “50%” of the daily protein needed with 250 calories. 

If you’re going through a tough phase of “Weight Loss,” you can add catfish in your diet because it helps you boost the feeling of “Fullness.”

A catfish is a great option for the ones who are “Watching their calorie intake strictly,” but they really want to get enough nutrients as well. 

Read the complete research about the benefits we have listed abovehere

Rich in Omega-3

The United States Department of Agriculture recommends that one should eat 8 portions of fish (100 Grams Each) every week. 

The reason behind this recommendation is, “Catfish provides you with more Omega-3 as compared to other “Foods.”

Omega-3 is essential for brain health, and if you’re taking enough omega-3 on a daily basis, you can perform everything clearly and better. But, we seriously need more research to use it for the “Brain Functionality and mental health conditions. 

According toresearch, omega-3 is linked with the improvement of “Skeletal Muscle Strength, Heart Health, and Gut Microbiome. 

You can’t get omega-3 naturally; because there’s no way that your body produces it on its own. So, taking omega-3 in an adequate amount is necessary and especially for the adults. 

More benefits of Omega-3 are listed below:

  • It lowers your blood pressure
  • It also reduces triglycerides
  • Reduce the chances of Heart Attack and Stroke
  • Lessen the chances of Sudden Death because of Heart Diseases

So, these are the advantages that are linked with the “Omega-3,” and you should be keeping the in-take as per the recommendation of USDA. 

Let’s now move towards the next one. 

Great Source of Vitamin B-12

100 grams of Catfish can help you get “12%” of Vitamin B-12, which many people lack, and there are a lot of fishes that are high in Vitamins, but catfish is a great source of getting B-12. 

According toresearch, Vitamin B-12 can improve your mental health, protects you against heart diseases, and treat anemia as well. 

But again, we still need a lot of research work to be done before we actually use it for the “Heart Health and Mental Health Purposes.”

But, you should meet the needs of daily Vitamin B-12 as well because it’s necessary for your body. 

Now, you must be wondering about the cooking method of “Catfish,” right? Let’s rock and roll!

Cooking Methods of Catfish

Catfish can be the best companion for the “Balanced Diet,” but how you cook the catfish can highly influence “How healthy the fish is.”

Have a look at the table below: 

Dry Heat Without Oil


Breaded and Fried






2.9 Grams

10.9 Grams

13.3 Mg


50 Mg 

433 Mg

280 Mg


We all know that most of the people love to go for the “Fried” version, but if you’re strictly watching your calorie intake, then you’ve to look for the cooking methods we have given above. 

If we compare the Dry Heat without Oil with the Fried version, then there’s a clear difference of “Calorie.”

So, it’s completely dependent on you that “How you want to consume the catfish” and guess what? If you’re on a weight-loss campaign, then Dry Heat Without Oil is the way to go.


You can even consider cooking catfish in an air fryer which is a quick and great method for getting that crip texture without using oil and deep frying it. 

So that’s all from the topic “Is Catfish Healthy,” and if you still have any questions rolling in your mind, then feel free to comment down below.  Do you like Catfish ? What is your favorite fish? We would love to hear from you ! Thank you for reading - Enzymatic Vitality

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