Is Catfish Healthy? Nutrients, Benefits, and More

Catfish are low in calories and a lean protein source. They contain good fats, such as monosaturated and polyunsaturated fats, which make this a heart-healthy choice for people with cardiovascular disease and obesity. It helps with the overall development of the brain and nervous system.

Catfish is decently priced and has a sweet and mild flavor. There are different types of catfish with slightly different protein content and nutritional value. For every 100 grams of catfish fillet, you get approximately 19 grams of protein and 100 to 110 calories.

Channel, blue, white, flathead, and black bullhead catfish are some of the varieties that are available on the market.

Catfish are famous for their nutritional benefits. They are a great source of protein, omega-3 and omega-6 fatty acids, vitamins, and minerals.

The amount per serving of 85 grams contains:

1. A healthy heart
   • A good amount of omega-3 fatty acids make catfish a healthy option. These good fats reduce inflammation, fight oxidative stress, and help regulate blood cholesterol levels, which enhance heart health.
2. Brain health
   • Catfish offers a great content of omega-3 fatty acids, which are beneficial for brain health. Vitamin B12 plays an important role in red blood cell formation and brain health.
   • Per serving (3-ounce standard) provides 237 to 240 mg of omega-3 fatty acids, which is 15 to 20 percent adequate in healthy adults. However, this is less compared with fatty fish that are available on the market.
3. Eye health
   • There are several cases every year of age-related macular degeneration. The omega-3 fatty acids present in catfish have a significant impact on your eye health.
4. Healthy growth of children
   • Catfish are a great source of vitamin D.
   • Vitamin D plays a crucial role in a child's growth, especially bone health. Healthy growth in children helps them attain maximum height or potential.
   • Good fats in fish help with healthy nervous system development in children.

Omega-3 and omega-6 fatty acids are good for health; however, in the case of omega-6 fatty acids, some studies suggest that their excess consumption may harm you in the long run.

• Excess consumption of omega6 fatty acids may put you at an increased risk of having inflammatory bowel disease.
• Even though catfish is ranked very low in the percentage of metals, such as mercury, it still poses a risk when consumed in higher quantiles, especially in children. Mercury contamination has been an issue, but catfish have lower mercury concentration compared to tuna, swordfish, and other fresh and saltwater fish.