juan nutrisyon logo
Aquatic Foods

Catfish, saltwater Nutrition Facts

Kanduli
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 36%
Calories 86kcal / 2530kcal (3%)

Macronutrients

Total Fat
1.5 g/ 42g (3%)
low
Saturated Fat
0.38 g/ 20g (1%)
low
Cholesterol
31 mg/ 300mg (10%)
Unsaturated Fat
0.91 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
18.2 g/ 71g (25%)

Vitamins

Vitamin A
3.25 mcg RAE/ 700mcg RAE (0.46%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.63 mg/ 1mg (52%)
high
Vitamin B2
0.2 mg/ 1mg (15%)
Vitamin B3
4.5 mg NE/ 16mg NE (28%)
source

Minerals

Calcium
37 mg/ 750mg (4%)
Iron
1.1 mg/ 12mg (9%)
Phosphorus
187 mg/ 700mg (26%)
source
Sodium
98 mg/ 1500mg (6%)
low
Allergen Info
Fish
What is this food?
AI-assisted
Catfish (saltwater), a lean-ish fish protein. In a 100g serving, it has about 86 kcal and is mostly protein with very little carbohydrates.
Why it matters to health
AI-assisted
Catfish helps support muscle and satiety because it’s a good source of protein. It also provides healthy fats, but it still has some saturated fat (0.38g per 100g). It contains cholesterol (31mg) and sodium (98mg), so it’s best to watch how it’s cooked—especially if it’s salted, dried, or heavily seasoned. Since it has no carbs and no fiber, pair it with vegetables and a smart carb portion for a balanced meal.
Healthier tips
AI-assisted
  • For meals: use catfish as your main protein, then add 1–2 cups non-starchy vegetables (like kangkong, talong, pechay, okra).
  • Choose cooking methods like grilling, steaming, or sinigang with less added salt.
  • If you’re making it “daing” or very salty, balance it with lower-salt sides and drink water.
  • Portion guide: aim for about 1 palm-sized serving of fish per meal, then adjust rice based on your activity.
  • For snacks (if needed): pair fish with veggies or have it as part of a light meal rather than a salty snack.
Common Filipino dishes
Sinigang na isda (catfish), Grilled catfish, Kinilaw na isda, Daing na hito (catfish), Paksiw na isda (catfish)
Images
Food
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.