How Many Calories in Catfish? Nutrition Facts & Macros

One fillet of raw catfish (159g) contains about 189 calories. Per 100g, raw farmed catfish has 119 calories. Half a fillet (80g) has about 95 calories. Catfish is moderately caloric among fish — higher than cod (82 kcal per 100g) and halibut (91 kcal), but lower than salmon (142 kcal) and comparable to trout (148 kcal). Its moderate fat content (5.94g per 100g) accounts for the higher calorie count compared to ultra-lean white fish, but it remains a very reasonable choice for calorie-conscious eaters.

Catfish is a nutritious and affordable fish. Its standout nutrient is vitamin B12 at 2.88 mcg per 100g — a remarkable 120% of the daily value — essential for nerve function, red blood cell formation, and DNA synthesis. Catfish also provides good phosphorus (204 mg, 29% DV) for bone health, potassium (302 mg) for heart and muscle function, and moderate amounts of niacin, thiamin, and vitamin B6. With 55 mg cholesterol and 1.31g saturated fat per 100g, it has a reasonable cardiovascular profile. The fat includes beneficial monounsaturated (2.573g) and polyunsaturated (1.119g) fatty acids.

Catfish provides 15.23g of protein and 5.94g of fat per 100g. One fillet (159g) delivers about 24.2g of protein. About 51% of catfish's calories come from protein and 45% from fat, making it a moderate-fat fish rather than an ultra-lean one like cod. The fat profile is favorable: 1.31g saturated, 2.573g monounsaturated, and 1.119g polyunsaturated fat. While catfish has less protein per gram than cod (17.81g) or halibut (18.56g), it compensates with more satisfying flavor and texture from its higher fat content.

Catfish can work well in a weight loss diet when prepared without added fats. At 119 kcal per 100g, it is a moderate-calorie fish — leaner than salmon (142 kcal) but higher than cod (82 kcal) or halibut (91 kcal). One grilled fillet (159g) provides about 189 calories and 24.2g of protein, making a satisfying meal paired with vegetables for under 300 calories. Avoid breaded and fried preparations, which can double the calorie count. The high B12 content (120% DV) supports energy metabolism, and the protein helps maintain muscle during caloric restriction.

Catfish is an excellent keto food. It contains 0g carbohydrates, 5.94g of fat, and 15.23g of protein per 100g. With zero net carbs, catfish fits seamlessly into any ketogenic meal plan. Its moderate fat content is actually an advantage on keto compared to ultra-lean fish — you get some built-in fat without needing as many added sources. Grilled or pan-fried in butter, catfish makes a satisfying keto meal. Pair with low-carb sides like coleslaw, sauteed greens, or cauliflower mash for a complete ketogenic dinner.

Catfish and cod are both zero-carb fish, but differ significantly in fat content. Per 100g, catfish has 119 kcal vs cod's 82 kcal, with more fat (5.94g vs 0.67g) but slightly less protein (15.23g vs 17.81g). Catfish excels in vitamin B12 (2.88 mcg, 120% DV vs cod's 0.91 mcg, 38% DV). Cod has less cholesterol (43 mg vs 55 mg) and is better for strict calorie control. Catfish has a richer, more buttery flavor and firmer texture, while cod is flakier and milder. Catfish is typically much more affordable, making it a better value for everyday meals.