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Catfish Calories
Lean protein, source of omega-3, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Catfish (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 3.6 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Catfish Nutrition Facts
Selected: 1 piece (medium) · 120 g
126
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% DV
Fat
3.6g
· 5% 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 73% · Fat 27%
Catfish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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.
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How Many Calories in 1 Medium Catfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 126 kcal |
| 1 piece (extra small) | 60 g | 63 kcal |
| 1 piece (small) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 100 g | 105 kcal |
| 1 serving (large) | 150 g | 158 kcal |
| 1 piece (large) | 180 g | 189 kcal |
| 1 piece (jumbo) | 200 g | 210 kcal |
| 1 piece (extra large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Catfish
What does catfish taste like?
Catfish usually has a mild flavor and firm, tender flesh. Its taste can vary with the water it came from, and some fish have a slightly earthy note. Lemon, garlic, and herbs complement it without overpowering it.
What is the best way to cook catfish?
Catfish works well pan-fried, baked, or grilled. Pat the fillets dry, season them, and cook until the flesh turns opaque and flakes easily; overcooking can make the fish dry. A crisp coating is especially popular for frying.
Why does catfish sometimes taste muddy?
A muddy or earthy taste can come from naturally occurring compounds in the water where the catfish lived. Buy fresh fish and keep it cold before cooking; lemon, garlic, and seasonings can help balance the flavor.
Does catfish have a lot of bones?
A whole catfish has a backbone and rib bones, while a properly cut fillet usually has far fewer. Check fillets for pin bones before cooking, and take extra care when serving catfish to children.
Can you eat catfish skin?
Yes, catfish skin can be eaten when it has been cleaned and cooked thoroughly. Some people find it tough, so you can remove it before cooking; if you leave it on, cooking skin-side down can help it crisp.
Is catfish a freshwater or saltwater fish?
Most catfish eaten around the world are freshwater fish, although catfish species live in a range of habitats. The exact habitat depends on the species, so the name “catfish” alone does not identify where a particular fish was caught.
Can you eat catfish raw?
No, catfish should not be eaten raw because uncooked fish can carry parasites or harmful microbes. Cook it until the flesh is opaque and flakes easily, and keep raw fish and its juices away from ready-to-eat foods.
How do you remove the muddy taste from catfish?
You can reduce an earthy note by trimming any dark, strongly flavored flesh and seasoning the catfish with lemon, garlic, or herbs. Start with fresh fish and keep it properly chilled; soaking is optional, not a requirement for safe cooking.
How can you tell if catfish is fresh?
Fresh catfish should smell mild, not sour or strongly fishy, and its flesh should look moist and spring back when pressed. For a whole fish, clear eyes and brightly colored gills are useful signs of freshness.
Can you freeze catfish?
Yes, catfish freezes well when wrapped airtight to limit freezer burn. Divide it into meal-sized portions before freezing, thaw it in the refrigerator, and cook it soon afterward; do not refreeze it once it has thawed.
Catfish Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
Vitamin D
4.8µg · 24% DV
B5
0.96mg · 19% DV
B3
2.52mg · 16% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
14µg · 25% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
60mg · 3% DV
Catfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Catfish
To burn the 126 calories in 1 piece (medium) (120 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 Catfish?
Catfish are freshwater fish with mild-tasting, firm white flesh, commonly sold as fillets or steaks. They are eaten in many regions, with cornmeal-coated fried catfish especially familiar in the southern United States; elsewhere, they may be grilled, baked, or added to soups and stews. The flavour is gentle rather than strongly “fishy,” so herbs, citrus, and spices pair well with it. Catfish is a lean, protein-rich choice: a 100 g portion provides 18 g of protein and 105 calories. For a lighter meal, bake or grill it instead of deep-frying, and serve with vegetables or a crisp salad.
How Nutritious Is 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 Catfish Processed?
NOVA 1
Unprocessed
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 Catfish Contain Allergens?
Contains these allergens:
Which Diets Is Catfish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Catfish Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.