Fish, catfish, grilled
Common food
Photo: Wikipedia
Grilled catfish is a firm, flaky freshwater fish with a mild, slightly sweet flavor and a satisfying, meaty texture. Its white flesh develops a beautiful char and smoky aroma when grilled, making it a hearty, protein-rich centerpiece. With nearly 20 grams of protein and zero carbohydrates per 100 grams, it's a lean, nutrient-dense choice.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love grilled catfish for its approachable, non-fishy taste and its ability to absorb bold seasonings and marinades, from Cajun spices to citrus glazes. It's a staple in Southern U.S. comfort food and global cuisines, prized for its versatility and satisfying, hearty bite.
⚠️ Watch-outs & how to enjoy it better
As a freshwater fish, catfish can have a mild 'muddy' taste if not sourced well, and it's a common allergen. To counteract any off-flavors, soak fillets in milk or salted water for 30 minutes before cooking. For those watching sodium, use dry spice rubs instead of salty marinades and season after grilling.
Key benefits
- Excellent source of high-quality, complete protein.
- Very low in carbohydrates, suitable for low-carb diets.
- Good source of essential vitamins like B12 and niacin.
- Contains healthy omega-3 fatty acids.
- Naturally gluten-free and sugar-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Catfish are named for their prominent barbels, which resemble a cat's whiskers and are used to taste and smell their environment, not to sting.
Full nutrition (USDA data · scales with serving)
| Water | 70.6 g |
| Energy | 171 kcal |
| Protein | 19.3 g |
| Total lipid (fat) | 9.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 383 mg |
| Sodium, Na | 332 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 82.6 mg |
| Vitamin B-12 | 3.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 72.0 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 grilled catfish healthy?
Yes, it's a very healthy preparation. Grilling adds minimal fat, and catfish itself is a lean source of protein, low in calories, and provides beneficial nutrients like vitamin B12 and omega-3s.
How do I prevent catfish from sticking to the grill?
Ensure the grill grates are very clean and hot. Oil the fish, not the grill, and use a well-oiled fish basket or grill mat. Don't move the fish until it releases easily, about 3-4 minutes per side.
What does catfish taste like?
Catfish has a mild, sweet, and slightly earthy flavor with a firm, meaty texture. It's less 'fishy' than many saltwater varieties, making it a good choice for people who are hesitant about seafood.
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 1.71 kcal/g · 45% calories from protein · 0.0 g fiber · 0.0 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: 0.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.