1 serving (135 grams) contains 277 calories, 23.2 grams of protein, 15.0 grams of fat, and 10.5 grams of carbohydrates.
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Nutrition Information
Calories |
276.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 87.8 mg | 29% | |
| Sodium | 494.1 mg | 21% | |
| Total Carbohydrates | 10.5 g | 3% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.2 g | ||
| protein | 23.2 g | 46% | |
| Vitamin D | 16.2 mcg | 81% | |
| Calcium | 25.6 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 449.6 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked catfish
Baked catfish is a dish made by cooking catfish fillets in the oven, often seasoned with spices, herbs, and a touch of oil or citrus. Catfish is a popular freshwater fish native to North America, and it is particularly favored in Southern U.S. cuisine. Nutritionally, catfish is a low-calorie, protein-rich food with essential nutrients such as vitamin B12, phosphorus, and omega-3 fatty acids. A 3.5-ounce (100-gram) serving of baked catfish provides about 105 calories, 18 grams of protein, 2.9 grams of fat, and is low in carbs, making it a heart-healthy and satisfying choice for meals. It can be a versatile addition to diets focused on balanced macronutrient intake and promoting overall wellness.
Health Benefits
- Rich in protein (18g per 100g serving), supporting muscle repair and growth.
- High in vitamin B12 (15.2 mcg per serving), essential for red blood cell formation and neurological health.
- Contains omega-3 fatty acids, which contribute to heart health by reducing inflammation and supporting brain function.
Dietary Considerations
Selection and Storage
Store raw catfish in the refrigerator for 1-2 days or freeze immediately for up to 3 months. After baking, refrigerate leftovers in an airtight container and consume within 3 days.
Common Questions About Baked catfish Nutrition
Is baked catfish high in protein?
Yes, baked catfish is an excellent source of protein. A 3-ounce serving of baked catfish provides around 15-20 grams of protein, making it a great option for muscle repair and overall cell function.
Can I eat baked catfish on a keto diet?
Yes, baked catfish is suitable for a keto diet as it is low in carbohydrates and rich in healthy fats and protein. A 3-ounce serving contains approximately 0-2 grams of carbs, depending on preparation, which fits well within keto guidelines.
What are the health benefits of eating baked catfish?
Baked catfish is packed with nutrients, including omega-3 fatty acids, vitamin D, and vitamin B12, which support heart health, brain function, and bone strength. It is also low in calories and saturated fat, making it a heart-healthy choice. However, sourcing catfish from reliable sources is recommended to avoid potential contaminants in some farm-raised varieties.
What is a recommended serving size for baked catfish?
A standard serving size for baked catfish is about 3-4 ounces, which is roughly the size of a deck of cards. This portion provides about 120 calories and fits well into a balanced diet. Adjust portions based on individual calorie or protein needs.
How does baked catfish compare to other types of fish?
Compared to fish like salmon, baked catfish is lower in fat and omega-3 fatty acids but still offers substantial protein and essential nutrients. Unlike tilapia, catfish tends to have a milder taste and can be baked with minimal seasoning to retain its nutritional value. Always choose high-quality, sustainably sourced options for the best health benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Baked catfish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
