How Many Times a Week Should You Eat Catfish? A Guide to Healthy Consumption

October 30, 2025 •

3 min read

The American Heart Association recommends eating two servings of fish per week for optimal heart health, but many wonder how this applies to specific types. So, how many times a week should you eat catfish to fit into a balanced, healthy diet while reaping its nutritional rewards?

Quick Summary

Catfish is a nutritious, low-mercury fish. Most health experts agree that eating it 1-2 times a week is a healthy and safe choice.

Key Points

Consumption Frequency: Aim for 1-2 servings of catfish per week, in line with general health recommendations for fish consumption.
Low Mercury Content: Catfish is on the FDA's "Best Choices" list for low-mercury fish, making it a safer option for frequent eating than higher-mercury species.
Nutrient-Dense Protein: Catfish is an excellent source of lean protein, Vitamin B12, selenium, and heart-healthy omega-3s.
Consider Sourcing: Opt for U.S. farm-raised catfish for a consistently mild flavor and low contaminant risk due to controlled farming practices.
Healthy Preparation: Maximize the health benefits by choosing baking, grilling, or pan-searing over deep-frying, which significantly increases fat and calorie content.
Part of a Balanced Diet: Integrating catfish 1-2 times weekly, alongside a variety of other foods, supports a well-rounded and nutritious eating pattern.

The Recommended Frequency for Catfish

For most healthy adults, eating catfish one to two times per week is a perfectly healthy and safe choice. This recommendation aligns with broader dietary advice from organizations like the FDA and American Heart Association, which suggest up to 12 ounces of low-mercury fish per week. Catfish is consistently ranked on the FDA's list of "Best Choices" due to its very low mercury content, making it an excellent option for more frequent consumption within a varied diet.

General Dietary Guidelines for Fish

For the average adult: Aim for two servings (approximately 8-12 ounces total) of fish per week. A serving is typically considered 4 ounces cooked.
For pregnant or breastfeeding women: The FDA advises consuming 8 to 12 ounces per week of fish from the "Best Choices" list, which includes catfish. This ensures an intake of beneficial omega-3s while minimizing mercury risk.
For children: The recommended serving size is smaller, scaled for age, but catfish is a safe option from the "Best Choices" list.

Why Catfish is a Smart Dietary Choice

Catfish is a nutrient-dense food that offers numerous health benefits, especially when prepared with dry cooking methods like baking or grilling.

Nutritional Benefits

High-Quality Protein: Catfish is an excellent source of lean, high-quality protein, essential for building and repairing muscle tissue.
Rich in Vitamin B12: A single serving can provide over 100% of the daily value for vitamin B12, crucial for nerve function and red blood cell formation.
Source of Omega-3 Fatty Acids: While leaner than fish like salmon, catfish still contains heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower the risk of cardiovascular disease.
Essential Minerals: It is also a good source of selenium, an antioxidant that protects cells from damage, and phosphorus, which is vital for bone health.

Understanding Farm-Raised vs. Wild-Caught Catfish

The source of your catfish can influence its nutritional profile and safety considerations. U.S. farm-raised catfish is generally considered a highly regulated and safe option.

U.S. Farm-Raised: These fish are grown in controlled, clay-based ponds and fed a consistent, high-protein diet. This results in a mild, fresh taste and lower levels of contaminants, including mercury, compared to some wild-caught fish from potentially polluted waters.
Wild-Caught: The nutritional content and potential contaminant exposure of wild-caught catfish can vary based on its environment. While some wild catfish are perfectly safe, it is always wise to check local advisories if you plan to consume wild-caught fish from specific rivers or lakes.

Potential Considerations and Drawbacks

While catfish is a healthy protein, a few considerations should be kept in mind for optimal health.

Omega-6 vs. Omega-3 Balance: Farm-raised catfish may have a different omega-3 to omega-6 fatty acid ratio due to their feed, and excessive omega-6 intake can contribute to inflammation. However, the overall low-mercury profile and health benefits still make it a good choice in moderation.
Cooking Method Matters: The healthiness of your catfish dish depends heavily on preparation. Deep-frying adds significant calories and fat, counteracting many of the fish's natural benefits. Opting for healthier cooking methods such as baking, grilling, or pan-searing with minimal oil is recommended.
Allergies: As with any seafood, a small percentage of individuals may have an allergic reaction to catfish.

Catfish Nutritional Comparison: Baked vs. Fried (per 3.5oz / 100g)


Nutrient	Dry Heat (Baked/Broiled)	Breaded and Fried
Calories	105	229
Total Fat	2.9 grams	13.3 grams
Sodium	50 mg	280 mg
Protein	18 grams	16 grams
Vitamin B12	121% DV	~69% DV

Conclusion: Making Catfish Part of a Balanced Diet

For most people, enjoying catfish one to two times a week is a healthy and safe dietary practice. Its low mercury levels and rich profile of lean protein, vitamins, and minerals make it an excellent alternative to other proteins. The key to maximizing its benefits is to opt for U.S. farm-raised varieties for assured quality and to prepare it using healthy cooking methods like baking or grilling. As part of a diverse and balanced diet, catfish can be a delicious and nutritious staple for you and your family. For more information on seafood safety and consumption advisories, consider reviewing the guidelines from the FDA.

Frequently Asked Questions

While it is generally not recommended to eat any single food every day, consuming catfish several times a week is considered safe for most people, especially since it is low in mercury. However, diversifying your protein sources is best for a balanced diet.

U.S. farm-raised catfish is often considered a safer choice due to its controlled environment, which leads to lower contaminant levels like mercury compared to some wild-caught varieties. The taste is also consistently mild.

Yes, significantly. Deep-frying adds considerable calories and unhealthy fats. To maximize health benefits, prepare catfish using dry-heat methods like grilling, baking, or pan-searing with a minimal amount of healthy oil.

No, catfish is one of the types of fish with the lowest levels of mercury. It is listed on the FDA's "Best Choices" list for low-mercury seafood, making it safe for regular consumption.

Yes, pregnant and breastfeeding women can safely consume catfish. The FDA recommends they eat 8 to 12 ounces per week of a variety of low-mercury fish, and catfish is an excellent choice within these guidelines.

Catfish contains heart-healthy omega-3 fatty acids, but it is leaner and contains less omega-3 than fattier fish like salmon or mackerel. It is still a valuable source as part of a varied diet.

Catfish is packed with nutrients, including high-quality protein, a significant amount of Vitamin B12, selenium, and phosphorus. It also provides a moderate source of beneficial polyunsaturated fats.