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Catfish Nutrition Facts: Is Catfish Good for You?
Cooked, farmed catfish is a source of several key nutrients. It is high in protein, phosphorus, and vitamin B12, providing over 100% of the daily value for B12 in a 100-gram serving. It’s also a good source of selenium, niacin, and vitamin B6. With no carbohydrates or sugar, its place in a healthy diet depends on portion size and how it’s prepared, as part of a balanced eating plan.
Per 100 g · Fish, catfish, channel, farmed, cooked, dry heat
What stands out in catfish
- High in vitamin B12. A 100-gram portion of cooked catfish provides 2.8 mcg of vitamin B12. This amount represents 116% of the Daily Value (DV) for this nutrient.
- High in protein. Catfish is high in protein, with 18.4 grams per 100-gram serving. This supplies 37% of the DV for protein.
- Source of key minerals. A 100-gram serving is high in phosphorus (20% DV) and a good source of selenium (18% DV).
- No carbs or sugar. This data shows that cooked, farmed catfish contains 0 grams of carbohydrates, dietary fiber, or total sugars.
What to keep in mind
- A 100-gram serving of cooked catfish contains 66 mg of cholesterol, which is 22% of the Daily Value.
- This data is for catfish cooked with dry heat; preparation methods like frying can add significant fat, calories, and sodium.
Catfish nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 144 kcal | – |
| Protein | 18.4 g | 37% |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.6 g | 8% |
| Monounsaturated fat | 3.1 g | – |
| Polyunsaturated fat | 1.4 g | – |
| Cholesterol | 66 mg | 22% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 74.7 g | – |
| Sodium | 119 mg | 5% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 366 mg | 8% |
| Calcium | 9 mg | 1% |
| Iron | 0.28 mg | 2% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 247 mg | 20% |
| Zinc | 0.58 mg | 5% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.02 mg | 1% |
| Selenium | 9.9 mcg | 18% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 2.5 mcg | 2% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.5 mg | 16% |
| Vitamin B6 | 0.18 mg | 10% |
| Folate (DFE) | 12 mcg | 3% |
| Vitamin B12 | 2.8 mcg | 116% |
| Choline | 78.7 mg | 14% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Catfish by portion
The nutrition information changes with portion size. A single fillet, weighing 143 grams, contains 206 calories, about 26 grams of protein, and 10 grams of fat. A smaller 3-ounce serving (85 grams) provides 122 calories, about 16 grams of protein, and 6 grams of fat. Both of these portion sizes contain zero carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 fillet | 143 g | 206 | 26.3 g | 0 g | 0 g | 10.3 g |
| 3 oz | 85 g | 122 | 15.6 g | 0 g | 0 g | 6.1 g |
How catfish compares with other fish and seafood
Among 11 types of fish and seafood on this site, this farmed catfish ranks relatively high for calories (3rd) and total fat (3rd). It ranks lower for protein content (10th) and iron (11th). Per 100 grams, catfish has more calories and fat than tilapia, tuna, and cod. For example, cod has 105 calories and less than 1 gram of fat, while catfish has 144 calories and about 7 grams of fat. Tilapia and tuna both provide more protein (about 26 g and 29 g, respectively) compared to catfish’s 18.4 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Catfish | 144 | 18.4 g | 0 g | 0 g | 7.2 g |
| Tuna | 130 | 29.1 g | 0 g | 0 g | 0.59 g |
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
Quick answers
How many calories are in a catfish fillet?
According to USDA data, one 143-gram fillet of cooked, farmed catfish has 206 calories. A smaller 3-ounce serving has 122 calories.
How much protein is in catfish?
A single 143-gram catfish fillet contains 26.3 grams of protein. A 100-gram serving provides 18.4 grams of protein, which is 37% of the Daily Value.
Does catfish have carbs?
No, based on this data, cooked catfish contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of sugar.
When to talk to a doctor or dietitian
- Catfish contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 366 mg of potassium per 100 g, catfish is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how catfish fits your situation.
Last updated October 21, 2026