Health Benefits of Smoked Catfish And Nutritional Value:
Catfish is a nutrient-dense food, with very few calories per serving, making it a perfect choice for weight watchers and fish lovers, alike.
A 100 gram serving of catfish only takes up 105 calories, with little fat and no carbohydrates, high protein with more than 20 essential minerals and vitamins to its name.
The nutritional values stated below are resourced from FoodData Central.
Serving size – 1 fillet (100g)
Macronutrients Profile | Essential Mineral Profile | Vitamin Profile |
Calories – 105 kCal | Calcium (Ca) – 11 mg | Vitamin A – 15 |
Protein – 18.47 grams | Iron (Fe) – 0.35 mg | Vitamin B1 – 0.227 mg |
Carbohydrates – 0 grams | Magnesium (Mg) – 28 mg | Vitamin B2 – 0.067 mg |
Fats – 2.85 grams | Potassium (K) – 419 mg | Vitamin B3 – 2.385 mg |
Fibre – 0 grams | Sodium (Na) – 50 mg | Vitamin B5 – 0.91 |
| Copper (Cu) – 0.039 mg | Vitamin B6 – 0.106 mg |
| Zinc (Zn) – 0.61 mg | Vitamin B 12 – 2.9 |
| Selenium (Se) – 14.3 mg | Vitamin C – 0.8 mg |
| Phosphorus (P) – 304 mg | Vitamin D – 530 IU |
| | Vitamin E – 0.39 mg |
| | Vitamin K – 105 mcg |
| | Choline – 72.7 mg |
High in Lean Protein:
A 100gms of catfish provides 18.5 grams of lean protein, with less than 3 grams of fat and a total of 105 calories, which makes it beneficial for both losing weight and building lean muscle.
Protein is the most important element of the human body, with which our body creates new cells, heal damaged organs, generate hormones and enzymes that result in proper bodily functions.
Protein helps in the building up of damaged cartilages, muscle and even blood. Without protein, our bodies will have no way to build new cells or regenerate those that are dying.
Given that catfish contains high protein, zero carb and low fat, catfish is deemed a protein-dense food.
Good source of Omega 3 fatty acids:
Although low in fat, catfish has a considerable amount of omega 3 fatty acids present, which is necessary for useful brain function.
While the amount of omega 3 resourced from catfish may not be as high as other fishes, like Salmon, Mackerel and herring, it provides enough to decrease a whopping 7% chance of death due to common ailments.