Seafood

Catfish

90Health
Score

A+

Catfish is a lean, mild-flavored freshwater fish rich in high-quality protein and omega-3 fatty acids, making it an accessible and affordable seafood option for supporting cardiovascular and metabolic health.

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Why Catfish scores 90

Nutrient density33

Protein quality14

Fiber content0

Healthy fats8

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin B12119.2Selenium26.4Phosphorus20.6Niacin14.4Vitamin D12.5

Nutrition

per_100g

144

Calories

18.1g

Protein

Carbs

7.6g

Fat

Fiber

Health benefits

Supports cardiovascular health through selenium and omega-3 content

strong evidence

Selenium enhances antioxidant enzyme activity, reducing oxidative stress in blood vessels. Omega-3 fatty acids (EPA/DHA) have anti-inflammatory effects and help maintain healthy triglyceride levels and endothelial function.

Promotes muscle maintenance and metabolic health in aging

strong evidence

High-quality complete protein with all essential amino acids stimulates muscle protein synthesis, helps maintain lean body mass, and supports metabolic rate during aging.

Supports thyroid function and metabolic regulation

strong evidence

Selenium is a critical cofactor for thyroid peroxidase and deiodinase enzymes, which synthesize and activate thyroid hormones essential for metabolic rate and overall health.

Enhances neurological health and cognitive function

moderate evidence

B12 and omega-3 fatty acids support myelin formation, neurotransmitter synthesis, and reduce neuroinflammation, protecting against cognitive decline with age.

Provides sustained energy and supports metabolic function

moderate evidence

Niacin (vitamin B3) is essential for NAD+ metabolism and ATP production in mitochondria, supporting cellular energy efficiency and metabolic health.

Pairs well with

·Pair with leafy greens (spinach, kale) because their vitamin K content supports bone health, while catfish protein and selenium enhance nutrient absorption and metabolic function
·Combine with fatty fish sources (salmon, mackerel) or flaxseeds to optimize omega-3 intake, compensating for catfish's relatively lower EPA/DHA levels and enhancing anti-inflammatory effects
·Serve with cruciferous vegetables (broccoli, Brussels sprouts) because their glucosinolates activate phase II detoxification enzymes, working synergistically with catfish's antioxidant selenium
·Pair with citrus (lemon, lime) because vitamin C enhances the bioavailability of selenium and supports collagen synthesis alongside catfish's amino acids
·Combine with olive oil-based preparations because polyphenols in olive oil enhance the bioavailability of fat-soluble selenium and complement omega-3 anti-inflammatory effects

Practical tips

·Best timing: midday
·Choose wild-caught catfish when available, as it typically has a better omega-3 to omega-6 ratio than farm-raised varieties, though farm-raised remains a nutritious, sustainable option
·Store fresh catfish on ice in the coldest part of your refrigerator and use within 1-2 days; frozen catfish maintains nutritional quality for 3-4 months when properly sealed
·Prepare catfish using dry-heat methods (grilling, baking, broiling) to preserve omega-3 content and avoid oxidation; avoid deep-frying, which increases inflammatory omega-6 oils
·Purchase catfish fillets skinless or skin-on depending on preference—the skin is edible and contains additional selenium and collagen-supporting amino acids

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