Calories in Catfish: Nutrition Facts & Serving Sizes
Per 1 fillet (159g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One fillet of catfish (159g) contains 189 calories with 24.2g of protein, 9.4g of fat, and zero carbs. Per 100g, catfish provides 119 calories, 15.2g of protein, 5.9g of fat, and no carbs. It is a moderately fatty white fish with a mild flavor that is popular in Southern US cooking. Catfish delivers vitamin B12 at 2.9mcg per 100g (121% daily value), making it an excellent B12 source. It also provides 302mg of potassium and 204mg of phosphorus per 100g. As a high-protein, zero-carb option, catfish is a solid choice for anyone looking to diversify their protein sources beyond chicken and tuna, especially given the accessible price point.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 101.2 | 12.9g | 0g | 5g | 0g |
| 1 fillet (159g) | 189.2 | 24.2g | 0g | 9.4g | 0g |
| 100g | 119 | 15.2g | 0g | 5.9g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 119 | 6% |
| Protein | 15.2g | 30% |
| Total Fat | 5.9g | 8% |
| Saturated Fat | 1.3g | 7% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 98mg | 4% |
| Cholesterol | 55mg | 18% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 55mg | 18% |
| Calcium | 8mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 302mg | 6% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 2.9mcg | 121% |
| Magnesium | 19mg | 5% |
| Phosphorus | 204mg | 16% |
| Zinc | 0.5mg | 5% |
| Selenium | 8.2mcg | 15% |
| Folate | 10mcg | 3% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Catfish
Catfish delivers a high vitamin B12 content at 2.9mcg per 100g, which covers the full daily requirement in a single 100g serving. Vitamin B12 is essential for red blood cell formation, nerve function, and DNA synthesis. Many people, particularly those who eat limited animal products, run low on B12. Catfish is a cost-effective way to cover this need.
The 15.2g of protein per 100g makes catfish a solid lean protein source that covers muscle building and repair needs after training. A full fillet (159g) provides 24.2g of protein, which hits the threshold for maximally stimulating muscle protein synthesis in a single meal.
Catfish also contains 204mg of phosphorus per 100g (23% daily value), which is important for bone mineralization and energy metabolism. The 302mg of potassium per 100g supports electrolyte balance and muscle contraction.
The fat content (5.9g per 100g) is moderate for a fish, with a reasonable breakdown of 2.6g monounsaturated and 1.1g polyunsaturated fats. Unlike salmon, catfish is not a significant omega-3 source. But at 119 calories per 100g with solid protein, it is a practical, affordable fish to rotate into a high-protein diet.
Dietary Considerations
Catfish is naturally gluten-free, dairy-free, and paleo. It is not suitable for vegetarian or vegan diets. It is keto-friendly with zero carbs. At 119 calories per 100g with 15.2g of protein, it is an excellent choice for weight loss and cutting phases. Farm-raised catfish is widely available and affordable. It is commonly fried in Southern recipes, which adds significant calories. For calorie-conscious preparations, bake, grill, or blacken catfish instead of frying it.
Daily Intake (100g)
100g of catfish provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in catfish?
One fillet of catfish (159g) has about 189 calories. A 3 oz serving (85g) has 101 calories. Per 100g, catfish contains 119 calories. These figures are for plain cooked catfish. Fried catfish can have 2 to 3 times more calories depending on the breading and oil used.
Is catfish good for weight loss?
Catfish is an excellent food for weight loss. At 119 calories per 100g with 15.2g of protein and zero carbs, it provides strong satiety for a low calorie cost. It is versatile in meal prep, easy to cook in bulk, and pairs well with vegetables and rice for balanced meals.
How much protein in catfish?
Catfish has 15.2g of protein per 100g. One full fillet (159g) provides 24.2g of protein. A 3 oz (85g) serving delivers 12.9g of protein. These figures are for plain cooked catfish without breading.
Is catfish healthy to eat?
Yes, catfish is healthy when prepared without heavy breading or frying. It is a solid source of protein, vitamin B12, phosphorus, and potassium. Farm-raised catfish is typically low in contaminants compared to some wild-caught fish. It is a budget-friendly way to increase fish intake.
How does catfish compare to tilapia?
Catfish (119 cal/100g, 15.2g protein) is slightly higher in calories and fat than tilapia (96 cal/100g, 20.1g protein). Tilapia has a higher protein-to-calorie ratio. Catfish has a richer flavor. Both are budget-friendly white fish options with zero carbs that work well for high-protein diets.
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