This common fish has a terrific nutritional profile. A 3.5-ounce (100-gram) serving of fresh catfish provides:

• Calories: 105
• Fat: 2.9 grams
• Protein: 18 grams
• Sodium: 50 mg
• Vitamin B12: 121% of the Daily Value (DV)
• Selenium: 26% of the DV
• Phosphorus: 24% of the DV
• Thiamine: 15% of the DV
• Potassium: 19% of the DV
• Cholesterol: 24% of the DV
• Omega-3 fatty acids: 237 mg
• Omega-6 fatty acids: 337 mg

In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals. Catfish is low-calorie, high-protein seafood that’s a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids.

One of your diet's main sources of energy is protein. Additionally, it is essential for the development and maintenance of muscle and tissue as well as the synthesis of several hormones, enzymes, and other substances. Catfish delivers 32–39% of your daily protein requirements in just 105 calories, or 3.5 ounces (100 grams).

For instance, the same amount of salmon has more than 230 calories but around half of your daily need for protein. By increasing feelings of fullness, protein sources that are high in nutrients, like catfish, may promote weight reduction. People who want to make sure they are receiving adequate nutrients while monitoring their calorie intake may consider this fish as well.

Up to 8 ounces of fish or other seafood should be consumed each week, according to the U.S. Department of Agriculture (USDA). This advice is given, among other things, since catfish and other seafood often contain more omega-3 fatty acids than other meals. The benefits of omega-3 fatty acids for brain function are well known.

They may potentially aid in the treatment of neurological and mental problems like memory loss, attention deficit hyperactivity disorder (ADHD), and depression, however, more study is required in this area. \ Omega-3s are also associated with increases in heart health, skeletal muscular strength, and even the gut microbiome, or group of good bacteria in your gut. A study of 23 trials involving more than 1 million participants found that eating fish generally reduced mortality risk and that every 200 mg of omega-3 fatty acids daily reduced mortality risk by 7%.

Catfish contain 168 mg of phosphorus per 100 grams. It has been established that catfish have greater levels of phosphorus than eggs. 100 mg is found solely in eggs. The phosphor helps in DNA synthesis, calcium absorption, extract metabolism, and giving power and energy to fat cells. It also supports the health of gums and teeth.

A pregnant woman requires a lot of phosphorus because it helps the bones of the fetus develop. The fetus will draw phosphorus from the mother if her levels are low when she is pregnant. Osteoporosis can result from this item. You can learn more about osteoporosis symptoms and prevention. If you like to eat wild catfish, this fish is an excellent source of vitamin D, which isn't found in too many foods naturally. This nutrient is important for your bones because it helps your body absorb calcium. It also helps maintain the function of your immune system and regulates cellular growth throughout your body.

According to research, those who consume seafood have a lower risk of developing dementia and other cognitive disorders. Additionally, catfish's nutrients support increased brain function. According to studies, eating a diet high in fish oil can assist the body to fend off major bowel diseases. Additionally, some research indicates that omega-3 fatty acids may aid in halting the progression of inflammatory bowel diseases. The neurological system's health may be preserved by the vitamin B12 in catfish. One of the finest catfish health advantages is this.

People with extreme blood pressure might think about regularly eating potassium-rich catfish to help control their high blood pressure. It encourages heart health. Eating catfish frequently can reduce one's chance of developing heart attack, heart disease, and stroke thanks to the heart-healthy lipids that are present in catfish in significant proportions.