Katla fish

Seafood

Item Rating: 76/100

1 serving (100 grams) contains 111 calories, 17.0 grams of protein, 4.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		264.3
% Daily Value*
Total Fat		10.7 g	13%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		166.7 mg	55%
Sodium		142.9 mg	6%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		40.5 g	81%
Vitamin D		476.2 mcg	2381%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 96 cal (37.3%)

Protein: 162 cal (62.7%)

Carbs: 0 cal (0.0%)

About Katla fish

Katla fish, also known as Catla or Indian Carp, is a freshwater fish native to the Indian subcontinent. It is a staple in South Asian cuisines, particularly in Bengal, Odisha, and Assam, where it is commonly prepared in curries, steamed dishes, or fried recipes. With firm, white flesh and mild flavor, Katla fish is rich in protein and essential fatty acids. A 100-gram serving of cooked Katla fish typically provides around 140 calories, 19 grams of protein, and 6 grams of fat, including beneficial omega-3 fatty acids. It is also a good source of vitamins like B12 and minerals such as phosphorus, selenium, and zinc, which contribute to various physiological functions. Its nutritional profile makes it a popular choice among health-conscious individuals looking for high-quality, lean protein sources in their diets.

Health Benefits

• Supports brain health due to its omega-3 fatty acids, which are essential for cognitive function.
• Aids in energy production and red blood cell formation as it contains vitamin B12.
• Promotes bone health with high levels of phosphorus contributing to strong bones and teeth.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diets, high-protein diets, ketogenic diets

Not suitable for: Vegetarian diets, vegan diets

Selection and Storage

Store Katla fish in the refrigerator at 0-4°C (32-39°F) and consume within 1-2 days. For longer storage, freeze it at -18°C (0°F) for up to 3 months.

Common Questions About Katla fish Nutrition

Is Katla fish high in protein?

Yes, Katla fish is rich in protein, providing approximately 19 grams of protein per 100 grams serving. It is an excellent choice for muscle building and recovery due to its high quality and easily digestible protein content.

Can I eat Katla fish on a keto diet?

Yes, Katla fish is suitable for a keto diet as it is low in carbohydrates and high in protein and healthy fats. A 100-gram serving contains around 89 calories, making it a nutrient-dense option for those following a ketogenic lifestyle.

What are the health benefits of Katla fish?

Katla fish is a rich source of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. It also provides essential vitamins like B12, helping support brain function and red blood cell formation. However, consuming farmed Katla fish may raise concerns regarding mercury or contaminants, so sourcing responsibly is important.

What is the recommended portion size for Katla fish?

A standard portion size for Katla fish is typically 100-150 grams, depending on individual dietary needs. For balanced nutrition, pair it with fiber-rich vegetables and whole grains in a meal.

How does Katla fish compare to Rohu fish in terms of nutrition and taste?

Katla fish has slightly higher fat content than Rohu fish, making it richer in flavor and calories. Both are excellent sources of protein and omega-3 fatty acids, but Rohu is milder in taste and often preferred for lighter preparations. Cooking techniques like grilling or steaming work well for both types.

Data Sources & Scientific References