Catfish Nutrition Calculator — Channel, Farmed, Wild & Fried

Channel catfish provides 12.5mcg vitamin D per 100g raw (83% DV) — by far the highest among lean white fish ^[1][3]. Atlantic cod provides only 0.9mcg (6% DV) and tilapia 3.1mcg (21% DV). Even Atlantic salmon at 11.0mcg is only marginally higher.

A single 170g baked catfish fillet delivers approximately 26.7mcg vitamin D (178% DV) — exceeding the daily reference from a single serving. This makes catfish uniquely valuable for vitamin D-conscious journaling in a lean protein package.

Plain raw catfish has 95 kcal with 2.82g fat per 100g, but Southern-style breaded and fried catfish reaches 229 kcal with 13.33g fat and 11.1g carbs ^[1]. Sodium increases from 36mg to 460mg — a 12.8x increase from the breading and seasoning.

Catfish is one of the most commonly fried fish in American cuisine, making the preparation distinction crucial for accurate food journaling. A 170g fried catfish serving logs at 389 kcal — 2.4x more than the same weight baked (202 kcal).

Farmed and wild channel catfish both have 95 kcal per 100g raw with similar fat (2.82g), but wild catfish has 21% more potassium (358 vs. 296mg), 75% more calcium (14 vs. 8mg), and 3.3x more vitamin A (50 vs. 15mcg RAE) ^[1].

Wild catfish has slightly more protein (16.38 vs. 15.55g per 100g) and more sodium (43 vs. 36mg). For most food journaling purposes, the differences are minor — both can be logged as 'catfish raw' for macros, but specify wild vs. farmed for micronutrient precision.

Channel catfish provides 2.23mcg vitamin B12 per 100g raw (93% DV) — adequate from a single 100g portion ^[1][4]. Baked catfish concentrates to 2.81mcg (117% DV) per 100g. This is lower than mackerel (8.71mcg) or herring (13.67mcg) but still a reliable B12 source.

Combined with the exceptional vitamin D content (12.5mcg), catfish delivers two typically under-consumed micronutrients in a single lean serving — a combination few other protein sources match.

Farmed catfish provides 0.31g omega-3 per 100g raw — 3.1x more than tilapia (0.1g) and 1.8x more than Atlantic cod (0.17g), but well below salmon (2.15g) ^[1]. Baked catfish concentrates to approximately 0.39g per 100g.

While not an omega-3 powerhouse, catfish provides more omega-3 per serving than most lean white fish. A 170g baked fillet delivers approximately 0.66g omega-3 — modest but not negligible for daily journaling.