Fish and seafood · IFCT 2017
Catfish: nutrition per 100 g
Per 100 g, catfish gives 124 kcal, 15.9 g protein and 6.2 g fat, according to the Indian Food Composition Tables 2017. Its 71.0 micrograms of selenium is the third-highest among the fish and seafood, and it carries 140 mg of DHA and 79 mg of EPA. It is one of the richer freshwater fish, 6th in its group for fat.
About catfish
Catfish are a whole family of whiskered freshwater fish, and eastern India cooks more of them than anywhere else. Bengal, Assam, Odisha and Bihar prize magur and singhi, small air-breathing catfish kept alive in tubs at the market, along with pabda, tengra, boal and the big aar. IFCT 2017 analysed one catfish sample under the scientific name Tandanus tandanus, so its numbers are a general guide rather than an exact match for every local species.
Magur and singhi have a special place in Bengali homes: a thin, light magur macher jhol with green papaya or raw banana is the classic food for someone recovering from fever or for a new mother. Pabda is cooked in a mustard jhal, tengra in a sour tomato jhol, and Assam makes magur masor tenga. Larger catfish such as boal and aar are cut into steaks for kalia and rich gravies.
What catfish brings to a meal
- 01
Rich in selenium
Catfish supplies 71.0 micrograms of selenium per 100 g, the third-highest among the fish and seafood in IFCT 2017, after clam and silver carp. Selenium is used in antioxidant enzymes and thyroid hormone metabolism.
- 02
Moderate protein
It gives 15.9 g of protein per 100 g, meeting 29 per cent of a sedentary man's daily requirement and 35 per cent of a woman's, in a soft, easily digested flesh.
- 03
Some omega-3
Catfish carries 140 mg of DHA and 79 mg of EPA per 100 g, a fair amount for a freshwater fish.
- 04
Richer than most river fish
At 124 kcal and 6.2 g fat per 100 g, catfish ranks 6th of 41 in its group for fat and 9th for energy. Its sodium is low at 28 mg.
Catfish nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 124 kcal | 6% | 7% |
| Protein | 15.9 g | 29% | 35% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 6.2 g | ||
| Water | 77.2 g | ||
| Fats | |||
| Saturated fat | 2.18 g | ||
| Monounsaturated fat | 2.06 g | ||
| Polyunsaturated fat | 0.98 g | ||
| Omega-3 (EPA) | 79 mg | ||
| Omega-3 (DHA) | 140 mg | ||
| Cholesterol | 84 mg | ||
| Minerals | |||
| Calcium | 22 mg | 2% | 2% |
| Iron | 0.82 mg | 4% | 3% |
| Zinc | 0.71 mg | 4% | 5% |
| Magnesium | 19 mg | 4% | 5% |
| Phosphorus | 157 mg | ||
| Potassium | 250 mg | ||
| Sodium | 28 mg | ||
| Copper | 0.03 mg | ||
| Selenium | 71 µg | ||
| Vitamins | |||
| Retinol | 14 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.07 mg | 3% | 3% |
| Niacin (B3) | 1.74 mg | 10% | 12% |
| Vitamin B6 | 0.11 mg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 0.38 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Catfish: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/catfish/
Where catfish sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Protein | 15.9 g | 33rd of 41 | 77th of 243 |
| Energy | 124 kcal | 9th of 41 | 100th of 257 |
| Riboflavin (B2) | 0.07 mg | 8th of 39 | 103rd of 241 |
| Vitamin E (alpha-tocopherol) | 0.38 mg | 35th of 41 | 104th of 242 |
| Zinc | 0.71 mg | 18th of 41 | 109th of 243 |
How catfish is eaten
- Magur macher jhol: a thin Bengali curry with cumin, ginger and green papaya or raw banana, light enough for convalescents.
- Pabda shorshe: butter catfish in mustard paste and green chillies, steamed or simmered.
- Tengra jhol: small catfish in a sour tomato and kalonji broth.
- Assamese magur tenga: catfish in a sour curry with tomato or elephant apple.
Before you plan around it
Catfish has 84 mg of cholesterol per 100 g, 5th of 41 in its group, so very large portions are not ideal for people with high LDL. Choose native magur over Thai magur, the African catfish whose farming is banned in India because it escapes and preys on native fish; it is still sold illegally. Live fish at the market are freshest, and catfish skin is slippery, so cleaning is best left to the fishmonger.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about catfish
Is magur fish good for health?
Native magur is a soft, easily digested fish that Bengali homes have long given to convalescents and new mothers. IFCT 2017's catfish sample gives 15.9 g protein and 71.0 micrograms of selenium per 100 g. A light jhol keeps it gentle.
Why is Thai magur banned?
Thai magur is the African catfish, a fast-growing predator. When it escapes from farms, it eats native fish and spreads disease, so its farming has been banned in India. Native desi magur is the one to buy.
Is catfish high in fat?
For a freshwater fish, somewhat: 6.2 g of fat and 124 kcal per 100 g in IFCT 2017. That is still lighter than most meats.
Related foods and tables
Pangas
Nutrition per 100 g, from IFCT 2017.
Silan
Nutrition per 100 g, from IFCT 2017.
Rohu
Nutrition per 100 g, from IFCT 2017.
Catla
Nutrition per 100 g, from IFCT 2017.
Freshwater Eel
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.