Catfish (Channel, Farmed, Raw) – Nutritional Information
Catfish, particularly farmed channel catfish, is a lean, nutrient-rich protein source that offers a wide variety of essential vitamins and minerals. This fish is an excellent option for those seeking a low-carbohydrate, high-protein meal, as it contains 15.23 grams of protein per 100g serving and only a small amount of fat—5.94 grams, with 1.31 grams of saturated fat. It provides important micronutrients such as phosphorus (204 mg), potassium (302 mg), and magnesium (19 mg), which contribute to bone health, muscle function, and overall wellness.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 119 kcal |
| Protein | 15.23 g |
| Fat | 5.94 g |
| Saturated Fat | 1.31 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8 mg |
| Iron | 0.23 mg |
| Magnesium | 19 mg |
| Phosphorus | 204 mg |
| Potassium | 302 mg |
| Sodium | 98 mg |
| Zinc | 0.48 mg |
| Copper | 0.032 mcg |
| Manganese | 0.015 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.083 mg |
| Niacin | 2.105 mg |
| Vitamin B6 | 0.154 mg |
| Folate | 10 mcg |
| Vitamin B12 | 2.88 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.81 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information:
Catfish is a common allergen and should be avoided by individuals with fish allergies. Make sure to check with your guests or family members if they have any known seafood allergies before serving.
Dietary Preferences:
This farmed catfish is an ideal choice for those following low-carb, high-protein, or ketogenic diets due to its minimal carbohydrate content. It also offers a solid amount of Vitamin B12, beneficial for those on a primarily plant-based diet. Additionally, it can be enjoyed by individuals seeking to increase their intake of omega-3 fatty acids, as farmed catfish provides a modest amount of these beneficial fats.
Advice:
For a delicious and nutritious meal, consider grilling or baking your farmed catfish to retain its delicate flavor while preserving its healthful qualities. Pair it with a light salad or sautéed vegetables to balance out the meal. The fish is versatile and can also be used in stews, casseroles, or served as a fish taco filling for a family-friendly meal.
Conclusion:
Farmed channel catfish is a nutritious, protein-packed fish, offering a wealth of essential vitamins and minerals while remaining low in carbohydrates. It’s a great option for those looking to diversify their protein sources while supporting overall health. With its mild flavor and adaptability in the kitchen, catfish is a wonderful addition to any diet.
