1 serving (100 grams) contains 105 calories, 18.5 grams of protein, 2.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
250 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 8% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 44.0 g | 88% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* 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 Catfish filet
Catfish fillet is a popular freshwater fish revered in Southern U.S. cuisine and widely consumed across the globe, particularly in African and Asian cuisines. Known for its mild flavor and tender texture, catfish provides a lean protein source and is low in calories. A 3-ounce cooked catfish fillet typically contains about 105 calories, 18 grams of protein, and 2.5 grams of fat, along with essential nutrients like Vitamin B12, selenium, and phosphorous. Due to its versatile flavor profile, it is commonly fried, grilled, or baked in various dishes. Farm-raised catfish is commonly available and provides consistent quality and sustainability compared to wild-caught varieties.
Health Benefits
- Supports brain function due to a high amount of Vitamin B12 (providing more than 100% of the daily value per serving).
- Promotes strong bones and teeth with phosphorus, contributing to about 20% of the daily recommended intake per fillet.
- Boosts immune health through selenium, which acts as an antioxidant and supports cellular repair.
Dietary Considerations
Selection and Storage
Store catfish fillets in the refrigerator at 32°F and use within 1-2 days or freeze immediately for longer storage. Thaw safely in the refrigerator before cooking.
Common Questions About Catfish filet Nutrition
Is catfish filet high in protein?
Yes, catfish filet is high in protein, with a 3.5-ounce (100-gram) serving providing around 18 grams of protein. This makes it an excellent choice for individuals looking to increase their protein intake while keeping calories moderate.
Can I eat catfish filet on a keto diet?
Yes, catfish filet is an excellent option for a keto diet as it is naturally low in carbohydrates, containing virtually zero carbs per serving. With its high protein content and healthy fats, it fits well into the macronutrient requirements of a ketogenic lifestyle.
What are the health benefits or concerns of eating catfish filet?
Catfish filet is a good source of lean protein, omega-3 fatty acids, vitamin B12, and selenium, which support heart health, nervous system function, and immune health. However, some varieties of catfish may be farm-raised and contain higher levels of contaminants or antibiotics, so it’s best to choose sustainably sourced or wild-caught options when possible.
What is the recommended portion size for catfish filet?
A standard portion size for catfish filet is around 3.5 ounces (100 grams). This serving provides about 105-120 calories depending on preparation, making it a balanced choice for most meals. Pair it with vegetables or healthy grains for a complete dish.
How does catfish filet compare to tilapia in terms of nutrition and taste?
Both catfish and tilapia are lean, white fish with similar mild flavors, though catfish has a slightly richer taste. In terms of nutrition, catfish contains slightly more protein and omega-3 fatty acids than tilapia, making it a better option for heart health and muscle maintenance. Tilapia, however, is slightly lower in calories, which may suit those on calorie-restricted diets.
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.
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.
