Aquatic Foods
Catfish, freshwater
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 70% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 18.7 g/ 71g (26%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 9.5 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 2.5 mg NE/ 16mg NE (15%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 46 mg/ 750mg (6%) |
Phosphorus | 166 mg/ 700mg (23%) source |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 63 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Catfish (freshwater), a lean fish protein. For every 100g, it has about 80 kcal and is naturally low in carbs and fiber.
Why it matters to health
Catfish helps support muscle and keeps you full because it’s a protein food. It also has cholesterol (about 35mg per 100g) and some saturated fat (about 0.14g), so it’s best to pair it with lots of vegetables and use cooking methods that don’t add too much oil. Sodium is relatively low (about 63mg per 100g), which is helpful if you’re mindful of salt in everyday meals.
Healthier tips
- For your 3 full meals + 1–2 snacks a day, include catfish in meals (e.g., lunch or dinner) as your main protein.
- Choose grilled, steamed, or sinigang-style over deep-fried. If you fry, keep the portion smaller and avoid frequent frying.
- Pair with non-starchy vegetables (like kangkong, pechay, okra, or talong) and a sensible serving of rice or root crops.
- If using bagoong, patis, or salty sauces, go easy on the amount to keep sodium in check.
Common Filipino dishes
Sinigang na isda (catfish), Grilled catfish (inihaw na hito), Hito sa gata (with coconut milk), Kinilaw na isda (with vinegar and citrus), Fried hito (prito ng hito)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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