Catfish Nutrition: Farm Raised vs Wild, Mercury and Labels

Catfish nutrition in one line: a 3-ounce cooked fillet of farm raised catfish has about 122 calories and 16 grams of protein, and it supplies close to a full day’s vitamin B12, according to USDA data. So is catfish healthy? It is a mild, lean-to-moderate fish that the FDA places in its lowest-mercury group, but it carries far fewer omega-3 fats than salmon or trout, and the way most people eat it, breaded and fried, roughly doubles the fat. This guide covers the numbers for farmed, wild and fried catfish, what can legally be called catfish, who inspects it, and the cautions worth knowing.

Peptide Labs does not sell catfish or fish products. This article is general nutrition information, not medical advice.

Catfish nutrition per 3-ounce serving

The table uses the USDA FoodData Central SR Legacy database, per 3 ounces (85 grams) of cooked fish, with percent Daily Value (DV) based on FDA reference values. Channel catfish is the species USDA lists; two lean fish people often compare it with are included for context.

A few patterns stand out. Catfish calories are modest, and its standout nutrient is vitamin B12, which our guide to B12 in foods puts in context. Its protein per serving is solid but lower than tilapia or trout, partly because catfish flesh holds more water and, in the farmed version, more fat. Selenium is lower than in many other fish; our selenium guide explains that mineral. For how fish compare with meat, eggs and beans, see our list of protein-rich foods, and for close cousins in the freezer aisle, our tilapia and trout guides.

The same USDA serving of plain farmed catfish also lists 210 milligrams of phosphorus (17% DV), 311 milligrams of potassium (7% DV) and 56 milligrams of cholesterol (19% DV). Fish is naturally low in sodium until it is seasoned, breaded or brined.

Farm raised catfish vs wild catfish

A 2015 federal rule names channel catfish and blue catfish as the principal US farm-raised species. In USDA data the farmed and wild versions differ in a few predictable ways:

• Fat and calories: cooked farmed catfish has about 6 grams of fat per 3 ounces versus about 2.4 grams for wild channel catfish, which explains most of the calorie gap.
• Omega-3 fats: wild catfish lists about 0.20 grams of EPA plus DHA per 3 ounces and farmed about 0.08 grams. Either way, that is a fraction of what oily fish provide; our guides to omega-3 fats, sardines and mackerel cover the richer sources.
• Vitamin D: USDA SR Legacy lists 12.5 micrograms of vitamin D per 100 grams of raw wild channel catfish but only 0.2 micrograms for raw farmed catfish. Vitamin D in fish depends heavily on what the fish eats.
• Fatty acid balance: a 2008 analysis of 30 commonly eaten farmed and wild fish from US stores found catfish and tilapia had much lower omega-3 levels and a much higher ratio of long-chain omega-6 to omega-3 than trout or salmon. That was a lab composition study with no health outcomes, so it describes the fish, not effects in people.

If omega-3 intake is your main reason for eating fish, catfish is not the efficient choice, and supplements are a separate question covered in our fish oil comparison. If you want a mild, widely available, low-mercury fish with good protein and B12, catfish fits.

What counts as catfish? Swai, basa and label rules

Catfish belong to a large group of fish that scientists call Siluriformes. The 2015 federal rule that set up catfish inspection describes three families relevant to US shoppers:

• Ictaluridae, the North American catfish: channel catfish (Ictalurus punctatus), blue catfish and flathead catfish, plus white catfish and bullheads.
• Pangasiidae: basa and tra, also sold as swai, raised mainly in Southeast Asia.
• Clariidae: air-breathing catfishes, a few raised on a small scale in Hawaii.

Under federal labeling rules, only fish in the Ictaluridae family may be labeled catfish. Swai, basa and other relatives must carry their own common or usual names, so a package that says catfish should contain North American catfish. The USDA numbers in this guide are for channel catfish; SR Legacy has no separate swai entry.

Who inspects catfish in the US?

Catfish is regulated more like meat than like other fish. The 2008 and 2014 Farm Bills amended the Federal Meat Inspection Act, and USDA’s Food Safety and Inspection Service (FSIS) published a final rule on December 2, 2015. On March 1, 2016, Siluriformes fish and fish products came under FSIS jurisdiction, and full enforcement began on September 1, 2017. Before that, catfish processors and importers were covered by the FDA’s seafood safety rules, which still apply to other fish. The rule covers domestic and imported product, and packages that are not ready to eat must carry safe-handling instructions, such as keeping raw fish away from other foods and washing hands, boards and utensils after touching it.

Is catfish healthy? Mercury, frying and other cautions

• Mercury: the FDA and EPA advice for people who are or may become pregnant, are breastfeeding, and children ages 1 to 11 places catfish in the lowest-mercury group. For fish caught by family or friends, the same advice says to check local fish advisories, because local waters vary. Our prenatal nutrition guide covers pregnancy questions more broadly.
• Frying: USDA’s breaded and fried catfish entry has nearly twice the fat of plain farmed fillets and 238 milligrams of sodium per 3 ounces (10% DV) versus about 101 for plain farmed. USDA’s dry-heat entries reflect fish cooked without breading. Our guides to frying oils and lower-sodium eating go deeper.
• Fish allergy: fish is one of the nine major food allergens under US law. Catfish can trigger reactions in people with fish allergy; hives, swelling or trouble breathing need urgent care, and our elimination diet guide explains why allergy testing should be supervised.
• Purines: fish, like meat, is a purine-containing food. If you have gout or have been told to watch purines, our purine guide explains the background; ask your clinician what applies to you.
• Cooking temperature: the federal FoodSafety.gov chart lists 145°F for fish, including catfish, or cooking until the flesh is no longer translucent and separates easily with a fork.

Kitchen notes: catfish has a mild, slightly sweet taste and firm flesh that holds up to blackening, baking and grilling in a basket. Fresh fillets should smell clean and mild, not sour. Our sibling guide to venison covers another lean protein from a very different source.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Venison Nutrition: Deer Meat vs Beef, CWD and Lead Safety, Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?, Trout: USDA Nutrition, Rainbow vs Steelhead and Trout vs Salmon.