Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Pan-Fried Catfish Calories
High in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Fried Catfish (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 27.3 g of protein, 18.6 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Fried Catfish Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.3g
· 55% DV
Fat
18.6g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 39% · Fat 61%
Pan-Fried Catfish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.3 g | 55% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Pan-Fried Catfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 piece (small) | 85 g | 162 kcal |
| 100 g | 100 g | 190 kcal |
| 1 cup (chopped) | 140 g | 266 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 220 g | 418 kcal |
| 1 serving (large) | 250 g | 475 kcal |
| 1 piece (extra large) | 300 g | 570 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Pan-Fried Catfish
How do you cook pan-fried catfish?
Pan-fried catfish is best cooked in a preheated skillet with a little oil. Pat the fillets dry, season them, and cook in a single layer, turning once the first side is browned. Check that the thickest part is opaque and flakes easily.
What seasoning is best for pan-fried catfish?
Pan-fried catfish pairs well with paprika, black pepper, garlic, and a little cayenne. Lemon brightens its mild flavor, while Cajun seasoning gives it a spicier Southern-style profile. Season the fish evenly before it goes into the skillet.
How do you make pan-fried catfish crispy?
A dry surface and a light cornmeal coating help make pan-fried catfish crispy. Pat the fillets dry, coat them thinly, shake off excess, and place them in hot oil without crowding the pan. Turn only after the crust has browned.
Why does pan-fried catfish fall apart?
Pan-fried catfish often falls apart because it is turned too soon, handled roughly, or cooked in a pan that is not hot enough. Dry the fillets and let the first side form a browned crust before flipping them once with a wide spatula.
How do you know when pan-fried catfish is done?
Pan-fried catfish is done when the flesh turns opaque and flakes easily with a fork. Check the thickest section rather than relying only on the color of the crust. If the center still looks translucent, continue cooking gently.
Does pan-fried catfish taste muddy?
Pan-fried catfish can have an earthy or muddy taste, but that is not inevitable. The flavor varies with how and where the fish was raised and its freshness. Lemon and seasoning can complement it, but discard fish that smells sour or ammonia-like.
Should you leave the skin on pan-fried catfish?
Yes, you can cook pan-fried catfish with the skin on; it can help hold the fillet together and becomes pleasant when crisp. Start skin-side down and let it brown before turning. If you do not enjoy the texture, remove the skin after cooking.
What goes well with pan-fried catfish?
Pan-fried catfish goes well with coleslaw, cornbread, greens, or a simple salad with lemon. For a lighter plate, serve it with roasted vegetables. The crisp coating and mild fish pair especially well with tangy or fresh sides.
Can you pan-fry catfish from frozen?
It is better to thaw catfish in the refrigerator before pan-frying it. Pat it dry after thawing so the fish browns instead of steaming and the oil is less likely to splatter. Do not refreeze raw catfish that has already thawed.
How long does leftover pan-fried catfish keep?
Leftover pan-fried catfish keeps in a covered container in the refrigerator for up to 3 days. Refrigerate it promptly, then reheat until hot throughout; an oven or skillet helps the coating stay crisper than a microwave. Discard it if its smell or texture changes.
Pan-Fried Catfish Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
5.1mg · 32% DV
B5
1.08mg · 22% DV
B6
0.3mg · 18% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
315mg · 45% DV
Potassium ⭐
510mg · 15% DV
Copper
0.09mg · 10% DV
Sodium
87mg · 4% DV
Pan-Fried Catfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Catfish
To burn the 285 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pan-Fried Catfish?
Pan-fried catfish is catfish cooked in a hot pan, often with a little oil and simple seasoning. Catfish is a freshwater fish with mild-tasting, tender flesh; the pan gives it a browned exterior while keeping the inside moist. In the American South, it is often seasoned or coated before frying and served with familiar sides such as greens, beans or cornbread. Elsewhere, it works well with lemon, vegetables or a simple salad.
It is high in protein and contains no carbohydrates; the amount of oil used affects its overall fat content. For a lighter meal, use just enough oil to prevent sticking and pair it with vegetables.
How Nutritious Is Pan-Fried Catfish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pan-Fried Catfish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-Fried Catfish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Catfish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-Fried Catfish Fat Profile
SATURATED
3.38g
MONOUNSATURATED
7.88g
POLYUNSATURATED
2.78g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
Compare Pan-Fried Catfish
Foods Similar to Pan-Fried Catfish
Have another question about Pan-Fried Catfish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.