Fish and seafood · IFCT 2017
Catla: nutrition per 100 g
Per 100 g, catla gives 94 kcal, 17.9 g protein and 2.1 g fat, according to the Indian Food Composition Tables 2017. For a pond fish it carries useful omega-3, 242 mg of DHA and 123 mg of EPA, well above rohu. Its 2.35 mg of vitamin E ranks 7th of 41 fish and seafood, and its 1.14 mg of iron ranks 9th.
About catla
Catla is one of the three Indian major carps, farmed with rohu and mrigal in ponds across West Bengal, Andhra Pradesh, Odisha, Assam, Bihar and Punjab. It has a huge head, a broad, deep body and an upturned mouth for feeding near the surface. IFCT 2017 records names in 11 languages, among them katla in Bengali and Hindi, bhakur in Odia and Hindi, botcha in Telugu, theppu meen or thoppa in Tamil, tambra in Marathi and theil in Punjabi.
In Bengal, catla is the fish of feasts: katla kalia in a rich onion, ginger and garam masala gravy for weddings, doi katla in curd, and muri ghonto, where the big head is cooked with rice and spices. Odisha makes machha besara in mustard, Andhra cooks bocha chepala pulusu in tamarind, and Punjab fries thick catla steaks. Large fish are preferred, and they are sold by the piece.
What catla brings to a meal
- 01
Omega-3 for a carp
Catla carries 242 mg of DHA and 123 mg of EPA per 100 g, far more than rohu, which makes it one of the better omega-3 choices among farmed freshwater fish.
- 02
Lean protein
It supplies 17.9 g of protein per 100 g with 2.1 g fat and 94 kcal, meeting 33 per cent of a sedentary man's daily requirement and 39 per cent of a woman's.
- 03
Vitamin E and iron
Catla gives 2.35 mg of vitamin E per 100 g, 7th of 41 fish and seafood, and 1.14 mg of iron, 9th of 41.
- 04
Calcium and potassium
It has 44 mg of calcium, 12th of 41 in its group, and 301 mg of potassium per 100 g, with just 37 mg of sodium.
Catla 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 | 94 kcal | 4% | 6% |
| Protein | 17.9 g | 33% | 39% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 2.1 g | ||
| Water | 78.4 g | ||
| Fats | |||
| Saturated fat | 1.67 g | ||
| Monounsaturated fat | 1.24 g | ||
| Polyunsaturated fat | 0.81 g | ||
| Omega-3 (EPA) | 123 mg | ||
| Omega-3 (DHA) | 242 mg | ||
| Cholesterol | 64 mg | ||
| Minerals | |||
| Calcium | 44 mg | 4% | 4% |
| Iron | 1.14 mg | 6% | 4% |
| Zinc | 0.68 mg | 4% | 5% |
| Magnesium | 26 mg | 6% | 7% |
| Phosphorus | 182 mg | ||
| Potassium | 301 mg | ||
| Sodium | 37 mg | ||
| Copper | 0.06 mg | ||
| Selenium | 19.7 µg | ||
| Vitamins | |||
| Retinol | 4 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 2.21 mg | 12% | 16% |
| Vitamin B6 | 0.12 mg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 2.35 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. Catla: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/catla/
Where catla 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 |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 2.35 mg | 7th of 41 | 19th of 242 |
| Protein | 17.9 g | 28th of 41 | 66th of 243 |
| Calcium | 44 mg | 12th of 41 | 103rd of 242 |
| Zinc | 0.68 mg | 21st of 41 | 113th of 243 |
| Energy | 94 kcal | 20th of 41 | 119th of 257 |
How catla is eaten
- Katla kalia: steaks fried in mustard oil, then simmered in onion, ginger, curd and garam masala.
- Muri ghonto: the catla head cooked with gobindobhog rice, potato and whole spices.
- Machha besara: Odia catla in a mustard and garlic paste with a little tomato.
- Bocha chepala pulusu: Andhra catla in a tamarind and red chilli gravy, rested before serving.
Before you plan around it
Catla has fine, forked bones through the flesh, so cut thick steaks and eat carefully, especially with children. Kalia and fried dishes use plenty of mustard oil, so a jhol or besara is the lighter everyday option. Pond fish can taste muddy if the water is poor, so buy from busy sellers with a fast turnover. Its thiamine is very low, 0.01 mg per 100 g, joint lowest among the fish with a value.
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 catla
Is catla better than rohu?
On IFCT 2017 figures, catla has far more omega-3, with 242 mg of DHA and 123 mg of EPA per 100 g, while rohu has a little more protein. Both are lean, everyday fish; many Bengalis simply prefer rohu's taste and catla's big head.
How much protein is in catla fish?
Catla has 17.9 g of protein per 100 g in IFCT 2017, with 94 kcal and 2.1 g fat, meeting about a third of a sedentary man's daily protein requirement.
Why is catla head so popular?
The big head holds rich, gelatinous meat and fat around the cheeks and brain, and Bengali cooking turns it into muri ghonto and other festive dishes. It is a mark of honour to serve it to a guest.
Related foods and tables
Rohu
Nutrition per 100 g, from IFCT 2017.
Silver carp
Nutrition per 100 g, from IFCT 2017.
Hilsa (ilish)
Nutrition per 100 g, from IFCT 2017.
Pangas
Nutrition per 100 g, from IFCT 2017.
Tilapia
Nutrition per 100 g, from IFCT 2017.
Rohu vs Catla
Side by side, per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium 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.