Catfish is a popular, affordable freshwater fish that packs a serious protein punch. Whether you're tracking macros for muscle gain, managing your weight, or simply curious about the nutritional value of your dinner, this calculator helps you estimate the protein content in any portion of catfish — from a small fillet to a whole fish.
Simply enter the weight of your catfish, choose the unit (grams, ounces, or pounds), and optionally adjust for cooking method and whether you're eating the skin. The calculator uses standard USDA nutrition data to give you a reliable protein estimate, plus a breakdown of calories and fat so you can plan your meals with confidence.
Perfect for athletes, dieters, and home cooks alike, this tool turns raw numbers into practical meal-planning insight. Try it now and see how much protein your next catfish dinner delivers!
🐟 Catfish Protein Calculator
How to Use This Tool
Using the catfish protein calculator is straightforward. Start by entering the weight of your catfish portion in the input field. You can choose between grams, ounces, or pounds using the dropdown next to the number. If you're working from a recipe that lists a whole fish, remember that the edible portion is typically about 60–70% of the whole weight — you may want to adjust accordingly.
Next, select your cooking method. Raw catfish has a different nutritional profile than cooked, because cooking removes water and concentrates nutrients. Baked or broiled catfish retains most of its protein, while fried catfish often has added breading and oil, which increases calories and fat but slightly dilutes protein per gram. Finally, choose whether you're eating the skin. The skin adds a small amount of protein and fat, so including it will slightly raise your totals.
Once you've made your selections, click the blue "Calculate Protein" button. The tool will display the estimated protein, calories, and fat for your portion, along with a breakdown showing the per-100g values used. You can use the quick-fill buttons to instantly test common portion sizes like 100 g, 4 oz, or 1 lb.
How It Works
The calculator uses standard nutritional data for catfish, primarily sourced from the USDA FoodData Central database. Raw catfish contains approximately 17 grams of protein, 105 calories, and 3 grams of fat per 100 grams. When you bake or broil catfish, water evaporates, so the same weight of cooked fish has slightly more protein and calories per 100g — roughly 18.5 g protein, 130 kcal, and 4.5 g fat. Fried catfish, especially when breaded, can jump to around 200 kcal and 11 g fat per 100g, with protein around 16 g.
The calculation is simple: the tool converts your input weight to grams, then multiplies by the appropriate per-100g values. For example, a 200 g raw skinless fillet would give you 200/100 × 17 = 34 g of protein. If you include the skin, we add a small adjustment of +0.5 g protein, +20 kcal, and +1.5 g fat per 100g, based on typical skin composition.
These figures are estimates. Actual values can vary based on the fish's diet, season, and exact cooking method. For precise tracking, always refer to the nutrition label or a trusted database.
Worked Examples
Example 1: You have a 6 oz raw skinless catfish fillet. Convert to grams: 6 × 28.35 = 170.1 g. Protein = 170.1/100 × 17 = 28.9 g. Calories = 170.1/100 × 105 = 179 kcal. Fat = 170.1/100 × 3 = 5.1 g.
Example 2: You bake a 1 lb (454 g) catfish with skin. Protein = 454/100 × 18.5 = 84.0 g. Calories = 454/100 × 130 = 590 kcal. Fat = 454/100 × 4.5 = 20.4 g. This is a substantial meal, great for a high-protein diet.
Example 3: A fried catfish sandwich with a 150 g breaded fillet. Protein = 150/100 × 16 = 24 g. Calories = 150/100 × 200 = 300 kcal. Fat = 150/100 × 11 = 16.5 g. Notice the higher fat and calories compared to baked.
Tips & Best Practices
- Weigh your catfish after cooking for the most accurate result, since cooking removes water and changes the weight.
- If you're tracking macros, pair catfish with a source of healthy carbs like brown rice or quinoa for a balanced meal.
- Catfish is naturally low in mercury compared to many larger fish, making it a safe choice for regular consumption.
- For weight loss, choose baked or broiled catfish over fried to save calories and fat.
- Use a food scale for precision — eyeballing portion sizes can lead to significant tracking errors.
Factors Affecting Accuracy
Several factors can influence the actual protein content of your catfish. The species of catfish (channel, blue, or flathead) can have slightly different nutritional profiles. Farm-raised catfish tends to have a bit more fat than wild-caught, which can affect calorie and fat numbers. The cooking method and any added ingredients (breading, oil, marinades) will also change the final values. Our calculator provides a solid estimate, but for medical or clinical purposes, always consult a professional or use lab-tested data.
Frequently Asked Questions
Is catfish a good source of protein? Yes, catfish is an excellent source of high-quality protein, providing about 17 g per 100 g raw. It contains all essential amino acids and is easily digestible.
How does catfish compare to chicken or salmon? Chicken breast has about 31 g protein per 100g cooked, while salmon has about 25 g. Catfish is lower in protein but also lower in calories and fat, making it a lean option.
Can I eat catfish skin? Yes, the skin is edible and adds a small amount of protein and fat. Some people prefer it crispy when fried, but it does increase calorie density.
Is catfish high in mercury? No, catfish is considered a low-mercury fish, making it safe for pregnant women and children to eat in moderation.
How much protein do I need per day? The general recommendation is 0.8 g per kg of body weight, but athletes and active individuals may need more. Use our protein intake calculator to find your personal target.
Additional Resources
For more detailed nutritional information, you can refer to the USDA FoodData Central database, which provides comprehensive data on catfish and thousands of other foods. The FDA's advice about eating fish is also a great resource for understanding safe consumption levels.