If you are looking to replace wild-caught salmon with something leaner, catfish is the best option. Catfish can make it easier to reach this amount. While the amount of protein varies according to weight, a good recommendation is to consume 20–30g of protein per meal, even snacks. As we previously saw, it can help support muscle mass. Protein plays an essential role in the body. That’s not too many calories contemplating its high nutrient profile. One of the biggest benefits of catfish is that it is low in calories. Nutritional value per 100g Calories (kcal) The following table gives you information on 100g of wild catfish to help you understand its nutritional benefits. But what are other nutritional facts we need to know?Ĭatfish is low in fats, low in calories, has zero carbs, and is high in certain nutrients.

Wild-caught is expensive – even though it has a higher nutritional value, it can be more expensive, which might be less affordable.Īs we’ve seen throughout the article, catfish is a good source of protein.

Farm fish might be lower quality – compared to wild fish, it might have less healthy fats and higher antibiotic content.

It might contain toxins and bacteria – catfish can contain mercury, bacteria, or toxins like per- and polyfluoroalkyl, which can cause health issues.

Here are some of the disadvantages of eating this fish: While catfish is a good source of protein, there are still some disadvantages to eating it. Also, it can help improve cognitive function and improve mood. Omega-3 fatty acids are crucial during pregnancy since they help in the brain development of the baby. #5 Promotes brain healthįinally, catfish filets can also improve brain function due to their fatty acid content. In addition, it seems that consuming foods that are high in omega-3 can help decrease the risk of macular degeneration. Studies show that a lack of certain types of omega-3, like DHA, can increase the risk of eye disorders. Omega-3 fatty acids are a structural component in the retina. Thanks to its high omega-3 content, catfish can help support eye health. So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. So, they need to come through diet.Ĭhronic inflammation can lead to more body aches, trouble losing weight, and problems with digestion, and research shows that omega-3 fatty acids can help reduce it.

These are essential fatty acids the body cannot produce. #3 Helps reduce inflammationĬatfish has a good omega-3 fatty acids content. #2 Aids in weight lossĬatfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss.Įvidence suggests that a high-protein diet can increase metabolism, helping you burn more calories and increase fullness levels allowing you to reach a caloric deficit. This means that someone who weighs 180lbs should consume 97–147g of protein per day.Ĭatfish can make it easier to reach your protein requirements to help preserve muscle mass or increase it since it has 16.4g of protein per 100g. In fact, it is recommended to consume 0.54–0.82g of protein per pound of body weight. Thus, high-protein options like other commonly consumed fish (tilapia, salmon, tuna), chicken, or cottage cheese can help promote muscle mass.

Protein is crucial for the human body because it works as the main muscle-building block. But what are the health benefits you might obtain from including this food in your diet? #1 Supports muscle mass 5 Health Benefits of CatfishĬatfish is a healthy source of protein. For example, they can thrive in scalding hot waters and freezing temperatures. One thing that makes them stand out is their capacity to live in extreme environments. Some examples you might find at your grocery store are flannel catfish, Indian butter catfish, and channel catfish, which are some of the most common types. However, only a few are available for commercial use. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. What Is Catfish?Ĭatfish is a type of freshwater fish. So, if you want to have the healthiest version of catfish, make sure to stay away from farm-raised catfish, although it would be cheaper than wild-caught. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation.īut keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. Additionally, it is also low in fats, making it a great option for those who want to lose weight. It is high in protein, which can support muscle mass.

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