Catfish is a popular, affordable freshwater fish enjoyed fried, grilled, or blackened. Whether you’re tracking macros for weight loss, muscle gain, or general health, knowing the exact calorie density of catfish helps you portion accurately. This calculator lets you enter the weight of cooked catfish (in grams or ounces) and instantly see the total calories, plus a breakdown of protein, fat, and carbs.
Catfish is naturally low in carbohydrates and provides a solid protein boost — about 15–18 grams per 100g serving. The fat content varies by cooking method (fried vs. baked) and cut (fillet vs. whole). Use this tool to compare different preparations and fit catfish into your daily calorie goals. Perfect for meal preppers, keto dieters, and anyone curious about the nutritional profile of this Southern staple.
🐟 Catfish Calorie Calculator
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How to Use This Tool
Using the Catfish Calories Per Gram Calculator is straightforward. Start by entering the weight of your catfish in the input field. You can choose between grams (g) and ounces (oz) using the unit dropdown. Next, select the preparation method that matches your catfish: Raw/Baked/Broiled, Fried (breaded), or Blackened/Pan-seared. Each preparation has a different nutritional profile due to added oils and breading. For convenience, three quick-fill buttons are provided for common serving sizes: a standard 85 g (3 oz) fillet, a 170 g (6 oz) fried portion, and a 113 g (4 oz) blackened serving. Clicking any quick-fill button automatically populates the fields and runs the calculation. After entering your data, click the blue Calculate button to see the results. The result area displays total calories, protein, fat, and carbohydrates, along with a breakdown showing the per-100g values used. Use the Reset button to clear all fields and start a new calculation.
Nutritional Profile of Catfish
Catfish is a lean source of protein, especially when baked or broiled. A 100 g serving of raw catfish provides about 96 calories, 16.4 g protein, and 2.8 g fat. It is naturally low in carbohydrates, making it a good choice for low-carb and keto diets. Fried catfish more than doubles the calorie count due to breading and oil absorption, reaching about 195 calories per 100 g, with 11 g of fat and 8 g of carbohydrates. Blackened catfish falls in between, with moderate fat from cooking oil, providing about 120 calories per 100 g. Catfish is also a good source of vitamin B12, selenium, and phosphorus. The exact values can vary slightly depending on the species (channel, blue, or flathead) and the specific cooking method used.
Example Calculations
Example 1: You have a 150 g baked catfish fillet. Using the raw/baked profile: Calories = (150 / 100) × 96 = 144 kcal. Protein = (150 / 100) × 16.4 = 24.6 g. Fat = (150 / 100) × 2.8 = 4.2 g. Carbs = 0 g. This is a light, protein-rich meal.
Example 2: You have a 6 oz (170 g) fried catfish portion. First convert to grams: 170 g. Calories = (170 / 100) × 195 = 331.5 kcal. Protein = (170 / 100) × 15.0 = 25.5 g. Fat = (170 / 100) × 11.0 = 18.7 g. Carbs = (170 / 100) × 8.0 = 13.6 g. This is a much higher calorie option due to the breading and frying oil.
Example 3: You have a 4 oz (113 g) blackened catfish fillet. Calories = (113 / 100) × 120 = 135.6 kcal. Protein = (113 / 100) × 17.0 = 19.2 g. Fat = (113 / 100) × 5.0 = 5.7 g. Carbs = (113 / 100) × 1.0 = 1.1 g. Blackened catfish offers a good balance of flavor and moderate calories.
Factors Affecting Accuracy
Several factors can influence the actual calorie and macronutrient content of your catfish. The cooking method is the most significant variable: frying adds substantial fat and calories from oil and breading, while baking or broiling adds minimal extra calories. The type of oil used (e.g., vegetable oil vs. butter) and the breading recipe (e.g., cornmeal vs. flour) also affect the final numbers. Additionally, the catfish species (channel, blue, or flathead) can have slight differences in fat content. The values used in this calculator are averages from USDA FoodData Central. For the most accurate tracking, weigh your cooked portion and consider any added ingredients. If you prepare catfish at home, you can adjust the preparation selection to match your recipe as closely as possible.
Frequently Asked Questions
Is catfish good for weight loss? Yes, baked or broiled catfish is low in calories and high in protein, which promotes satiety and helps maintain muscle mass during a calorie deficit. Fried catfish should be limited due to its higher fat and calorie content.
How many calories in a whole catfish? A whole catfish (about 500 g raw) yields roughly 480 calories when baked, but the actual edible portion is less after removing bones, skin, and head. Typically, you get about 60-70% edible meat from a whole fish.
Can I use this calculator for other types of fish? No, each fish species has a unique nutritional profile. For similar tools, see the Beef Calories Per Gram Calculator or Crab Calories Per Gram Calculator.
Are the values for farmed or wild catfish? The USDA values used are averages for farmed channel catfish, which is the most common type in the US market. Wild catfish may have slightly different fat content, but the difference is minimal for most practical purposes.
Reference Data
| Preparation | Calories (per 100 g) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Raw / Baked | 96 | 16.4 | 2.8 | 0 |
| Fried (breaded) | 195 | 15.0 | 11.0 | 8.0 |
| Blackened | 120 | 17.0 | 5.0 | 1.0 |
Data sourced from USDA FoodData Central. For more detailed information, visit the USDA FoodData Central website.