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Catfish

Seafood

Catfish

Catfish is a mild-flavored, predominantly farm-raised freshwater fish high in protein and low in calories.

Catfish is a widely consumed freshwater fish known for its mild, sweet flavor and firm texture. It is predominantly farm-raised and popular in Southern U.S. cuisine and global aquaculture.

lean protein-dense seafood

Typical serving · 113g

Common varieties · channel catfish, blue catfish, flathead catfish, farm-raised catfish, wild-caught catfish

84health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Catfish is a fast-digesting, high-protein, low-carbohydrate food. Its macronutrient profile supports muscle protein synthesis and satiety. While it contains omega-3 fatty acids, levels are lower than in fatty fish like salmon. Farmed varieties have consistent nutrient profiles but may possess a less favorable omega-3 to omega-6 ratio compared to wild-caught due to grain-based feed.

Varieties: channel catfish · blue catfish · flathead catfish · farm-raised catfish · wild-caught catfish

#catfish#seafood#lowcaloriefish#highprotein#lowmercury#farmraisedfish#ketoseafood#diabeticfriendlyfish#leanprotein

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

105kcal

Density 1.05 kcal/g

Protein

18g

Carbs

0g

Fat

2.9g

Fiber

0g

Sugar

0 g

Sodium

51 mg

Potassium

358 mg

Glycemic index

0

Glycemic load

0

Water content

76.5%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle growth and tissue repair

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Vitamin D

    moderate

    Supports bone health and immune function

  • Omega-3 Fatty Acids

    low

    Supports cardiovascular health

  • Selenium

    moderate

    Acts as an antioxidant and supports thyroid function

Wellness map

Health scores & processing

Weight loss
85
Satiety
82
Blood sugar
95
Gut health
70
Heart health
75
Fitness
88
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen catfish fillets are unprocessed whole foods. Breaded or pre-fried catfish products fall into Nova Group 3 or 4 due to added fillers, sodium, and industrial coatings.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

US farm-raised catfish is considered a safe, low-mercury seafood choice. Imported varieties may carry higher risks of antibiotic residues and contamination. Proper cooking eliminates microbial risks.

82safety

Evidence confidence 88%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • mercury
  • PCBs
  • microplastics
  • bacteria

Safer choices

US farm-raised catfish

Prep tips

Rinse fillets under cold water and pat dry before cooking. Cook to an internal temperature of 145°F (63°C) to ensure safety.

Imported catfish may face less stringent antibiotic and chemical regulations compared to US farm-raised catfish, which are tightly regulated by the USDA.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and low calorie content promote satiety and help maintain muscle mass during calorie restriction.

  2. Blood sugar

    Zero carbohydrates mean catfish has no direct impact on blood sugar levels, making it highly suitable for glycemic control.

  3. Fitness & energy

    Provides a solid source of complete protein for muscle repair and growth, though it lacks carbohydrates for immediate glycogen replenishment.

  4. Gut health

    Easily digestible due to its protein structure and lack of fiber, but it does not contribute prebiotics or dietary fiber to the gut microbiome.

  5. Processing quality

    Fresh catfish is a whole food. Breaded or fried preparations significantly degrade its nutritional profile by adding refined carbs and unhealthy fats.

  6. Food safety

    Choosing US farm-raised catfish minimizes exposure to heavy metals and unregulated antibiotics often found in some imported fish.

  7. Common mistakes

    Frying catfish in heavy batters or oils transforms a lean protein into a high-calorie, high-fat meal, negating its weight loss benefits.

  8. Best preparation

    Baking, grilling, broiling, or blackening with spices to maintain low calorie and fat content while enhancing flavor.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout dinner

    Provides high-quality protein to support muscle repair and growth after exercise.

  • low-carb diet staple

    Zero carbs make it an easy fit for ketogenic and other low-carbohydrate eating plans.

  • weight loss meal prep

    Low calorie and high satiety help manage hunger while maintaining a caloric deficit.

Balance sheet

Pros & cons

Upsides

  • High in complete protein for muscle maintenance
  • Very low in calories and carbohydrates
  • Low mercury levels compared to larger fish
  • Good source of vitamin B12 and vitamin D
  • Mild flavor adapts well to various seasonings

Trade-offs

  • Lower in heart-healthy omega-3s than fatty fish
  • Farmed varieties may have less favorable omega-3 to omega-6 ratios
  • Commonly fried, which drastically reduces its health profile
  • Imported varieties may carry higher contamination risks

Fit check

Who is it for?

Great match

  • weight loss diets
  • low-carb and keto diets
  • post-workout recovery meals
  • people seeking low-mercury seafood

Consider alternatives

  • those seeking high omega-3 intake
  • strict whole-food plant-based diets
  • people avoiding farm-raised seafood

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Catfish

    This food

    Catfish

    VS90% alike
    Tilapia

    Compare with

    Tilapia

    Catfish and tilapia are similar mild, lean white fish, but catfish offers slightly more healthy fats and vitamin D, while tilapia is marginally lower in calories.

    Catfish provides slightly more vitamin D and healthy fats than tilapia, while tilapia is marginally lower in calories.

    Catfish vs Tilapia
  • Catfish

    This food

    Catfish

    VS70% alike
    Salmon

    Compare with

    Salmon

    Salmon provides significantly more omega-3s and is better for heart health and fitness recovery, while catfish is lower in calories and fat for weight loss.

    Salmon is rich in omega-3s for heart health, while catfish is a leaner, lower-calorie option for weight loss.

    Catfish vs Salmon
  • Catfish

    This food

    Catfish

    VS85% alike
    Cod

    Compare with

    Cod

    Cod is lower in calories and fat than catfish, making it slightly better for strict weight loss, but catfish provides more satiety due to its slightly higher fat content.

    Cod is lower in calories, but catfish offers more satiety per serving due to its slightly higher fat content.

    Catfish vs Cod
  • Catfish

    This food

    Catfish

    VS75% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is lower in calories and fat than catfish, but catfish offers a more substantial, filling portion size for meals.

    Shrimp is lower in calories, while catfish provides a heartier, more filling portion size for meals.

    Catfish vs Shrimp
  • Catfish

    This food

    Catfish

    VS80% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is higher in protein and lower in fat than catfish, making it superior for muscle gain, while catfish offers beneficial marine nutrients like vitamin D.

    Chicken breast is higher in protein for muscle gain, while catfish provides unique marine nutrients like vitamin D.

    Catfish vs Chicken Breast
  • Catfish

    This food

    Catfish

    VS95% alike
    Swai

    Compare with

    Swai

    US farm-raised catfish is a safer, more regulated choice than imported swai, offering better food safety and nutritional consistency.

    US farm-raised catfish is a safer, more regulated choice than imported swai, offering better food safety and consistency.

    Catfish vs Swai
  • Catfish

    This food

    Catfish

    VS75% alike
    Tuna

    Compare with

    Tuna

    Tuna provides more protein and is lower in fat, but catfish is a safer low-mercury alternative for frequent consumption.

    Tuna offers more protein, but catfish is a safer low-mercury option for frequent seafood consumption.

    Catfish vs Tuna
  • Catfish

    This food

    Catfish

    VS80% alike
    Pollock

    Compare with

    Pollock

    Pollock is lower in calories and fat, making it slightly better for weight loss, while catfish has a firmer texture and more vitamin D.

    Pollock is lower in calories for dieting, while catfish provides a firmer texture and more vitamin D.

    Catfish vs Pollock
  • Catfish

    This food

    Catfish

    VS80% alike
    Trout

    Compare with

    Trout

    Rainbow trout offers more omega-3 fatty acids for heart health, while catfish is a leaner, lower-calorie option for weight management.

    Trout provides more omega-3s for heart health, while catfish is a leaner, lower-calorie option for weight loss.

    Catfish vs Trout
  • Catfish

    This food

    Catfish

    VS82% alike
    Haddock

    Compare with

    Haddock

    Haddock is lower in calories and fat than catfish, but catfish provides a richer flavor and more satisfying texture due to its slightly higher fat content.

    Haddock is lower in calories, but catfish offers a richer flavor and more satisfying texture for meals.

    Catfish vs Haddock

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is catfish good for weight loss?

    Yes, catfish is excellent for weight loss. It is a low-calorie, high-protein food that increases satiety and helps preserve lean muscle mass when eaten baked or grilled instead of fried.

  • Does catfish have a lot of mercury?

    No, catfish is considered a low-mercury seafood. As bottom feeders that are mostly farm-raised, they accumulate significantly less mercury than large predatory fish like tuna or swordfish.

  • Is farm-raised catfish safe to eat?

    US farm-raised catfish is highly regulated and safe to eat, often testing lower in contaminants than wild-caught. However, imported catfish may have less stringent safety standards regarding antibiotics and chemicals.

  • Can diabetics eat catfish?

    Yes, catfish contains zero carbohydrates and will not spike blood sugar. Its high protein content also helps stabilize post-meal glucose levels.

  • Is catfish a good source of protein?

    Yes, a 3.5 ounce serving provides about 18 grams of high-quality complete protein, making it a strong choice for muscle maintenance and repair.

  • What is the healthiest way to cook catfish?

    Baking, grilling, or broiling catfish are the healthiest methods. Frying adds significant calories, unhealthy fats, and carbohydrates from the breading.

  • Is catfish considered a fatty fish?

    Catfish is relatively lean, though farmed catfish has a slightly higher fat content than wild-caught. It does not qualify as a high omega-3 fatty fish like salmon or mackerel.

  • What is the difference between catfish and swai?

    Swai is a type of catfish imported from Southeast Asia. It is generally cheaper but raised with less regulatory oversight than US farm-raised catfish, potentially posing higher contamination risks.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

92

Nutrition data

90

Health analysis

88

Food safety

90

Comparisons