catfish nutrition facts 100g catfish nutrition facts 100g

Catfish can breathe through their skin, due to which most species lack scales and have smooth skin. Here are some of the disadvantages of eating this fish: As weve seen throughout the article, catfish is a good source of protein. Some examples you might find at your grocery store are flannel catfish, Indian butter catfish, and channel catfish, which are some of the most common types. One thing that makes them stand out is their capacity to live in extreme environments. This article evaluates the nutritional. Certain population groups, like pregnant women, infants, and the elderly, are more prone to a B12 deficiency (9). Please enable JavaScript in order to use this website. 40%. Filter out the noise and nurture your inbox with health and wellness advice thats inclusive and rooted in medical expertise. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Since catfish has a low-fat content, it can be a bland option. Calcium 13mg 1%. 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . thank you! She has several certifications in sports nutrition, health coaching, and womens health hormones. Vitamin B12 is one of the most common dietary deficiencies in the world today. Benefits of the Traditional Breakfast, 9 Health Benefits of Herring (With Nutrition Facts), The Nutritional Benefits (and Downsides) of Eel, Swordfish: Nutritional Values, Benefits, and Downsides. Catfish is extremely protein-dense. Amount of Cystine in Catfish: How much Phenylalanine is in Catfish? Recommended daily intake of essential aminoacids is provided for 180 lbs person. Most people include it while on a weight loss journey, but is it a healthy option? The foremost concern among these heavy metals is mercury, and contaminated fish is the primary cause of methylmercury exposure (3, 4). Amount of cholesterol in Catfish: How much sodium is in Catfish? Hence, consume it in moderation to enjoy its maximum benefits. and Autismi XA developmental brain condition that impacts the nervous system and impairs cognitive, interactive, physical, and emotional functions. 25.05 g. Carb. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. One 3.5-ounce (100-gram) serving of catfish provides 3239% of your daily protein needs in only 105 calories (2). It only has 62kcal per serving and 1.3g of fat. Fish, raw, wild, channel, catfish nutrition facts and analysis.. WebMD does not provide medical advice, diagnosis or treatment. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? Some research also suggests that it may reduce depression symptoms along with other mental conditions brought on by age. Its low-fat and low calorie content makes catfish an excellent option for those looking to lose weight. Amount of potassium in Catfish: How many carbs are in Catfish? People often describe the catfish taste as being milder in flavor than other fishes, similar to sweet whitefish. A single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in (1). Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? Feed is the largest cost in catfish production, accounting for more than 50 percent of total variable costs, so how fish are fed directly affects profitability of catfish farming. Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Common Serving Sizes: More Details Wild Baked Catfish Related Types: Grilled Catfish (144 cal) Fried Catfish (229 cal) Wild Catfish (95 cal) Nutrition Facts Baked Catfish Protein plays an essential role in the body. Nutrition Advance provides evidence-based food and nutrition articles. and developmental issues in children (5). She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Good source of proteins (34% of DV/100g). Adequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia (13, 14, 15, 16, 17, 18, 19, 20). These then release chemicals, causing an allergic reaction. One reason for this recommendation is that catfish and other seafood tend to provide more omega-3 fatty acids than other foods (4). It is a highly subjective process that differs among catfish farmers. Check with your doctor if you have any doubts. Catfish is a well-known fish due to its low cost and high nutritional value. There are 229 calories in 100 g of Fried Catfish. Despite considerable research, feeding catfish is far from an exact science. Since catfish contains zero carbs, it is an excellent choice for those following a keto diet. Amount of carbs in Catfish: How many net carbs are in Catfish? 100 g Tilapia (Fish) Nutrition Facts Serving Size 100 g Amount Per Serving Calories 96 % Daily Values* Total Fat 1.7g 2% Saturated Fat 0.571g 3% Trans Fat - Polyunsaturated Fat 0.387g Monounsaturated Fat 0.486g Cholesterol 50mg 17% Sodium 52mg 2% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 20.08g Vitamin D - Calcium 10mg 1% Iron In this article, we examine the nutrition profile and health benefits of catfish. Catfish nutrition facts 100g/Nutritional value of catfish A serve of catfish contains; *Calories: 105. Now that we know the basic differences of tilapia vs catfish, lets further understand if there are any side effects of including catfish in your diet. Nutrition Facts. No, while they are related, they are completely different fish. 6%, Phosphorus Fish is known for being one of the healthiest sources of protein and omega-3, two vital nutrients for a perfect eating plan. Amount of Iron in Catfish: How much Magnesium is in Catfish? Including the quantity of protein, fat, carbs, fiber and other micronutrient breakdown. The omega-3 in catfish is in the most bioavailable forms of EPAi XEicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. These are essential fatty acids the body cannot produce. your calorie needs. Protein is important for building and maintaining lean muscle mass. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Should I Buy Wild-Caught or Farm-Raised Catfish. When you are exposed to potential allergens, your immune system produces IgE antibodies in response. Making it a great option for those with an increased risk of heart disease. 3%, Niacin This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. You can pair the catfish preparation as a side dish with brown rice or couscous, some steamed vegetables, and salad to make it a wholesome nutritious meal. As shown in the nutrition profile section, just one fillet of catfish supplies 69% of the daily recommended B12 intake. Fish is high in omega-3 fatty acids, and can help protect against many diseases. One of the biggest benefits of catfish is that it is low in calories. This item has no fiber content (0% of DV/100g). Amount of Docosapentaenoic acid (DPA) in Catfish: How much Total Omega 3 is in Catfish? It also has minimum mercury contamination and helps maintain lean muscle mass. We promise not to spam you. Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. Varsha Patnaik MSc (Biotechnology), Certified Diet & Nutrition Coach, Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. Stir in the lime juice, pepper, garlic powder, and salt if desired. How the fish is raised can affect its nutritional profile. The following two tabs change content below. For example, they are a great source of fish oil and protein. StyleCraze provides content of general nature that is designed for informational purposes only. Catfish can absolutely be part of a balanced diet, but cooking methods greatly influence how healthy it is. . Amount of Manganese in Catfish: How much Selenium is in Catfish? Serving size: 3 ounces Calories: 129 Protein: 16 g Fat: 7 g Saturated: 2 g Monounsaturated: 4 g Polyunsaturated: 1 g Carbohydrate: 0 g Amount of Phenylalanine in Catfish: How much Tyrosine is in Catfish? Create This table examines how various cooking methods affect the calorie, sodium, and fat contents in a 3.5-ounce (100-gram) serving of catfish (22, 23, 24): Though catfish is commonly fried, other cooking options result in lower calorie, fat, and sodium contents. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. Catfish are one the oldest and most widespread fish species. Catfish has white flesh, it is relatively lean, and it only contains small amounts of fat. This article gives you the, When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. 27 Healthy Types of Seafood: Nutrition, Benefits, and More, 9 Health Benefits of Mackerel (and Full Nutrition Facts), Sardines 101: Nutrition Facts and Potential Health Benefits, What Are Kippers? Protein is crucial for the human body because it works as the main muscle-building block. High-protein foods can help increase satiety which can help prevent snacking and make you have smaller portions, which can help you with weight loss. For example, you can turn common pasta into catfish pasta primavera simply by adding pepper, onions, and shallots along with a few pieces of cooked catfish. It is also a building block responsible for the production of enzymes and hormones that affect every function of our body (7). Click to see Farmed Catfish (raw) Nutrition Facts. clicking our Amazon buttons will give us a little referral bonus. Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. Oat the catfish in the cornmeal mixture and shake off excess. They are essential to keep the body healthy and can help boost the immune system. 0%, Vitamin C Take cornmeal and seafood seasoning in a shallow bowl and mix. Eicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. Healthline Media does not provide medical advice, diagnosis, or treatment. This also makes it ideal for replacing other, more caloric meats such as poultry in most recipes. Catfish is actually even better than the popular low-mercury options in fish like mackerel and herring. Omega-3 fatty acids may positively affect blood clotting and vessel constriction while also improving conditions such as irregular heartbeat. Last medically reviewed on April 22, 2021. Many people are concerned about exposure to contaminants from seafood of any type. Most of the steak is edible, but youll have to remove the bone yourself.. Catfish is a type of freshwater fish. In fact, swai fish is lower in calories and fats compared to catfish. 100 g: Amount Per Serving. A 3.5-ounce (100-gram) serving of fresh catfish provides (1): In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals. Amount of polyunsaturated fat in Catfish: How much cholesterol is in Catfish? Amount of Lysine in Catfish: How much Methionine is in Catfish? In addition, it seems that consuming foods that are high in omega-3 can help decrease the risk of macular degeneration. Although some species of fish are high in mercury, catfish rank as one of the lowest. You may wonder about adding anchovies to your diet. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). Furthermore, according to the USDA Food and Nutrient Database, farmed catfish provides (18); All in all, catfish is a nutritious fish with several key benefits. Given that your body cannot produce omega-3s on its own, you need to get them through your diet. It only has 95kcal per 100g, making it a great option for losing weight. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 229: 1 g. 2.29: 1 fillet = 87g. It increases the potential risks of neurodegenerative disorders like Alzheimersi XA progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. Whats more, omega-3s are linked to improvements in skeletal muscle strength, heart health, and even the gut microbiome the collection of healthy bacteria in your gut (7, 8, 9, 10). Possible Side Effects And Allergies Of Catfish. Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. Amount of Copper in Catfish: How much Manganese is in Catfish? Catfish can make it easier to reach this amount. Affiliate links on our site may earn us commissions. Contain a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz). Amount of Selenium in Catfish: How much Retinol is in Catfish? 1%, Iron Key Point: Catfish offers exceptional protein density. Amount of saturated fat in Catfish: How much monounsaturated fat is in Catfish? 0% carbs, 26% fat, and 0% alcohol. Catfish are low in calories and nutrient dense. Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. Soy Protein Vs. Whey Protein: Pros And Con Soy Protein Vs. Whey Protein: Pros And Cons + Which Is Better. This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled. Colorado State University: Wild caught vs. farm raised seafood., EDF Seafood Selector: The benefits of eating fish., EUFIC: What Are Proteins and What Is Their Function in the Body?, Food Science and Nutrition: Chemical and nutritional properties of channel and hybrid catfish byproducts, Michigan Department of Natural Resources: Catfish and Bullheads., Southern Regional Aquaculture Center: You Can Do Catfish., Texas Parks & Wildlife: Channel Catfish (Ictalurus punctatus)., U.S. Department of Agriculture: Fish, catfish, channel, farmed, raw.. Quick stats 26.9 Calories 0g Carbs (0g net carbs) 0.8g Fat 4.6g Protein Estimated $0.21 I want to eat calories I like to eat Try these: Catfish Catfish Fish, channel, wild, cooked, dry heat Catfish Thats not too many calories contemplating its high nutrient profile. High in vitamin B12. In a systematic review of 23 studies, a dose-response analysis found that all-cause mortality drops by 7% per 0.2 g increase in daily omega-3 (2). Upon eating, these contaminants can move into your system resulting in potential toxicities. Certain population groups, such as infants, pregnant women, the elderly, and vegetarians are especially vulnerable to B12 deficiency (14). What's more, the exact nutrition of fish also varies depending on the variety. Frying is a common and traditional method for cooking catfish. *Percent Daily Values are based on a 2,000 calorie diet. Furthermore, omega-3s play a wide-ranging role in the human body, and they are especially crucial to the brain and cardiovascular health (1). Settings. While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Dietary Fiber 0g 0%. Calories. Catfish is easy and quick to make and integrates well into pretty much any recipe that calls for fish. You can distinguish tilapia vs catfish from the pointers in the table: Has a little amount of omega-3 fatty acids, Catfish need to be supplemented with Vitamin E. Scaleless, cylindrically shaped body with a flattened underbelly, and characteristic whisker-like barbels. 2,000 calories a day is used for general nutrition advice. Catfish has a good omega-3 fatty acids content. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Omega-3 is an essential fatty acid (EFA), which means that we need to obtain it from our diet. In 100g of catfish, you only get 95kcal. Catfish can make it easier to reach your protein requirements to help preserve muscle mass or increase it since it has 16.4g of protein per 100g. 26% Fat. Feeding. In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures. The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more. Farmed Channel Catfish (Cooked, Dry Heat), Hello Fresh Thai Chili Apricot Barramundi, Bumble Bee Snack on The Run! There are 135 calories in 100 grams of Channel Catfish (Farmed). This common fish has a terrific nutritional profile. Total Carbohydrates 0g 0%. However, fish that are larger and live longer than catfish tend to have the highest levels of mercury. Vegetable Oil: Nutrition Facts And Differences. Supplementing your diet with catfish can potentially help balance out any deficiencies. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. 3%, Thiamin As we previously saw, it can help support muscle mass. Daily values are based on a 2000 calorie a day diet. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. 9%. Food images may show a similar or a related product and are not meant to be used for food identification. Nutrition labels presented on this site is for illustration purposes only. However, they are generally more expensive, so keep that in mind before you go to the store. Catfish is available all over the world and is commonly found as farm-raised catfish or wild-caught ones. However, other nations may not have as stringent requirements (30). One study compared the nutrient profiles of wild and farm-raised African catfish. Fillets.Fillets are small steaks that have been separated from the backbone, making them entirely edible. She presents herself as a fertility advisor and gut specialist. Read our editorial policy to learn more. Another study on the Indian butter catfish reported that farm-raised fish had higher fat and iron content while the wild fish had higher levels of most other minerals (13). Also, it is high in protein and low in fat. A catfish has about 10,000 taste buds that spread across their bodies and help them detect chemicals in the water. Nutrition Facts and Benefits, Ham 101: Is It Healthy? All nutritional values are from the USDA Food and Nutrient Database. Garnish with lime slices and parsley if desired. Fried Catfish. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. A packaging location may also be included. Catfish and tilapia are very common fish found and farmed worldwide. Some studies indicate that as much as 70% of seafood is often mislabeled (31). Learn about the number of calories and nutritional and diet information for Catfish, Fillet, Raw. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). In 2008, catfish production exceeded that of salmon and led a group of scientists to compare the potential allergens (proteins in the fish that bind to human Immunoglobulin E (IgE) antibodies) in catfish and salmon. This article explores the health benefits of catfish, its nutrition facts, possible side effects, and the ways you can add it to your diet. Despite being low in calories, the fish offers a wide range of nutrients including high amounts of some essential vitamins. Fish catfish channel wild cooked dry heat, Dietary n-3 PUFA fish consumption and depression: A systematic review and meta-analysis of observational studies, Fish long chain omega-3 polyunsaturated fatty acids consumption and risk of all-cause mortality: a systematic review and dose-response meta-analysis from 23 independent prospective cohort studies, Environmental Mercury and Its Toxic Effects, Mercury Levels in Commercial Fish and Shellfish (1990-2012), 6-fatty acid desaturase and fatty acid elongase mRNA expression phagocytic activity and weight-to-length relationships in channel catfish (Ictalurus punctatus) fed alternative diets with soy oil and a probiotic, COMPARATIVE STUDIES OF NUTRIENT COMPOSITION OF WILD CAUGHT AND POND REARED AFRICAN CATFISH CLARIAS GARIEPINUS, Comparative study of seasonal variation in proximate composition and nutritional quality of farmed and wild Indian butter catfish (Ompok bimaculatus) in Tripura India, Fish and fish products as risk factors of mercury exposure, Insights into the Potential Role of Mercury in Alzheimer\s Disease, The relationship between mercury and autism: A comprehensive review and discussion, Expanding the allergen repertoire of salmon and catfish, Fish catfish channel cooked breaded and fried. Catfish can make it easier to reach your protein requirements to help preserve muscle mass or increase it since it has 16.4g of protein per 100g. Wild Freshwater Catfish Nutrition (per 3 oz serving): 81 calories, 2.4 g fat (0.6 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g protein Protein (g per 3 oz): 13.9 Omega-3s (mg per 3 oz): 309 Mercury levels (parts per billion): 144 They might fulfill your daily minimum omega-3 requirement, but catfish are not that clean. Many catfish products can be found on the market, each with its own pros and cons. Additionally, it is also low in fats, making it a great option for those who want to lose weight. All rights reserved. Catfish found in the wild are bottom feeders which means that they survive on algae, aquatic plants, fish eggs, and other fish found at the bottom of their water habitat. No, catfish is not fattening. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. However, you can choose to grill, bake or broil the catfish as well to keep the fat intake in check. Catfish is a game fish famous for being affordable and available throughout the U.S. Catfish is also rich in iron, vitamin A and vitamin C. For more healthy fish options, see here for the benefits of trout. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. There are 150 calories in Cooked Catfish coming from 74% protein, 0% carbs, 26% fat, and 0% alcohol. Thanks to its low-fat content, it is an excellent option for losing weight. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Catfish may vary in nutrients based on whether it was farmed or caught in the wild. Catfish Nutrition Facts - Eat This Much Catfish Fish, channel, wild, raw Find on Amazon Percent calories from. 0% carbs, 2.88% fat, and 0% alcohol. See, Is Catfish Healthy? Get full nutrition facts and other common serving sizes of Catfish including 1 oz, with bone and 1 oz, with bone, cooked. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and synthesizing DNA (16). Sugars 0g. You can create delicious-tasting recipes. There are 144 calories (on average) in 100 g of Grilled Catfish. You can unsubscribe at any time. If you want to build more muscle, add this delicious fish to your diet right away! No, catfish only has 2.82g of fat per 100g, making it a very low-fat fish. Data from USDA National Nutrient Database. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. Even then, one fillet of catfish can provide you with 253 mg of omega-3 fatty acids (1). The omega-3 fats in catfish help promote cardiovascular health. Its particularly rich in heart-healthy omega-3 fats and vitamin B12. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 74% Protein. Amount of fiber in Catfish: How much protein is in Catfish? Chronic inflammation can lead to more body aches, trouble losing weight, and problems with digestion, and research shows that omega-3 fatty acids can help reduce it. Basa is a white fish native to Southeast Asia that's been claimed to carry some health risks. Vitamin A 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories ( 1 ). According to research undertaken by the FDA that ran from 1990 until 2012, catfish only contains a mean average mercury content of 0.024 PPM (6). A 3-ounce serving of fatty fish like salmon can contain up to 1,800 mg of omega-3s compared with a 3-ounce serving of catfish which contains only 200 mg of omega-3s (12). For example, they can thrive in scalding hot waters and freezing temperatures. . Sodium 170mg 7%. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. This article explains all you need to know about anchovies' nutrition, health benefits, and, Cod is a fish with flaky, white flesh and a mild flavor. Saturated Fat. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. They usually live in lakes and streams, although you can also find their nests in deep pools that provide cover for the younger catfish. 12%, Magnesium A pie chart showing the macro nutrient componenets for Cooked Catfish. Whats more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12. Docosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. We may earn commission from links on this page, but we only recommend products we back. Given that catfish is a good source of various nutrients but low in calories, its considered nutrient dense. There are 116 calories in 1 fillet of Baked or Broiled Catfish. Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Amount of Histidine in Catfish: How much Alanine is in Catfish? Amount of Alanine in Catfish: How much Aspartic acid is in Catfish? B vitamins B, C, E, and K, are Abundant in this. Olive Oil Vs. Mix the lemon and the ghee and drizzle over the filet. Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Protein 26g. Protein is important for building and maintaining lean muscle mass. Your daily values may be higher or lower depending on your calorie needs. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). Nutrition, Recipes, Side Effects, And More, Is Swai Fish Healthy? and DHAi XDocosahexaenoic acid; found in fatty fish that improves brain health and functioning, high cholesterol, and high blood pressure. A progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. It is lower in calories and fat compared to catfish. *Thiamine: 15% of the DV. 2.6 g. Protein. Amount of Aspartic acid in Catfish: How much Glutamic acid is in Catfish? 0% Alcohol. Benefits, Side Effects, And More, Tilapia Fish Nutrition Profile, Benefits, And Recipes, 5 Potential Benefits Of Wild Rice, Recipes, And Side Effects, Lima Beans Nutrition: Benefits, Preparation, And Risks, 29 Healthy Vitamin-D Rich Foods To Add To Your Diet, 8 Benefits Of Soybeans, Nutrition Facts, And Side Effects, 13 Amazing Benefits Of Shallots For Skin, Hair, And Health. A study on 23 individuals reported a 7% decrease in all-cause mortality with a regular consumption increase of 0.2g of omega-3 fatty acids (3). Amount of Methionine in Catfish: How much Cystine is in Catfish? But as an example, 1/2 of a wild Atlantic salmon fillet (154g) contains 280 calories, 12.5g of fat, most of which is monounsaturated and polyunsaturated, 86mg sodium, 39.2g of protein, and no carbs, fiber, or sugars. Almost every food provides at least some protein, but not all food is dense in protein.