Fish, catfish, fried
Common food
Fried catfish is a Southern staple, featuring tender, flaky white fish coated in a crunchy, golden cornmeal crust. Each 100g serving delivers a satisfying 255 calories with a solid 13.49g of protein, balanced by a crispy, savory batter. The texture is a delightful contrast between the moist, mild flesh and the coarse, seasoned exterior.
Calorie split: 22% protein · 19% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore fried catfish for its comforting, savory crunch and the way it pairs perfectly with tangy coleslaw, hushpuppies, and hot sauce. It's a beloved centerpiece of Southern U.S. culture, especially during fish fries and community gatherings.
⚠️ Watch-outs & how to enjoy it better
The frying process significantly increases fat and calorie content, which can be a concern for those managing weight or heart health. To mitigate this, choose air-fried or oven-baked versions, practice strict portion control, and pair with high-fiber, non-starchy vegetables to slow digestion and improve satiety.
Key benefits
- High-quality complete protein for muscle maintenance
- Good source of essential minerals like phosphorus and selenium
- Provides B-vitamins for energy metabolism
- Satisfying crunch and flavor can aid dietary adherence
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Catfish are bottom feeders with no scales, and their whisker-like barbels (which give them their name) are actually highly sensitive taste organs used to find food in murky water.
Full nutrition (USDA data · scales with serving)
| Water | 57.3 g |
| Energy | 255 kcal |
| Protein | 13.5 g |
| Total lipid (fat) | 16.7 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 418 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 9.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 31.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 56.3 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 2.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 13.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.58 g |
| Fatty acids, total monounsaturated | 7.0 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.5 g |
| PUFA 18:2 | 4.7 g |
| PUFA 18:3 | 0.57 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 48.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is fried catfish healthy?
While fried catfish provides good protein, the frying process adds significant fat and calories. It can be part of a balanced diet in moderation, especially if paired with vegetables and whole grains.
What is the best way to cook catfish to reduce fat?
Baking, grilling, or air-frying catfish can achieve a crispy texture with much less added fat than deep-frying. Using a light cornmeal or panko coating can also help.
Can fried catfish be part of a low-carb diet?
The fish itself is low-carb, but traditional breading adds carbohydrates. For a low-carb option, use almond flour or crushed pork rinds for coating instead of cornmeal.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.55 kcal/g · 21% calories from protein · 0.5 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.