Which is healthier salmon or catfish? A complete nutrition comparison

A 3-ounce serving of fatty fish like salmon can contain up to 1,800 mg of omega-3s, while the same size serving of catfish contains only about 200 mg. This significant difference in healthy fats is a key factor when deciding which is healthier: salmon or catfish.

Quick Summary

This article compares the nutritional profiles of salmon and catfish, highlighting their distinct advantages. Salmon offers abundant omega-3s, while catfish is a leaner, lower-calorie protein source.

Key Points

• Omega-3s: Salmon contains significantly higher levels of heart- and brain-healthy omega-3 fatty acids than catfish.

• Protein and Calories: Catfish is a leaner, lower-calorie protein source, while salmon is higher in both fat and total calories.

• Vitamins and Minerals: Salmon is richer in Vitamin D, while catfish is an exceptional source of Vitamin B12.

• Mercury Levels: Both salmon and catfish are low-mercury fish, making them safe choices for regular consumption according to the FDA.

• Wild vs. Farmed: Both farmed and wild versions of each fish offer health benefits, with farmed options often providing consistent quality and low contaminant levels.

• Dietary Goals: Choose salmon to maximize omega-3s, or opt for catfish for a lower-fat, lower-calorie meal.

• Versatile Cooking: Both fish can be prepared healthily through baking, grilling, or pan-searing, complementing various cuisines.

Understanding the Nutritional Differences Between Salmon and Catfish

Both salmon and catfish are excellent sources of high-quality protein and offer numerous health benefits when included in a balanced diet. However, their nutritional profiles differ significantly, primarily in their fat content. Salmon is a fatty, oily fish, rich in heart-healthy omega-3 fatty acids, whereas catfish is a leaner, lower-calorie option. Choosing the healthier fish depends largely on individual dietary needs and health goals, such as increasing omega-3 intake or reducing overall calorie consumption.

Omega-3 Fatty Acids: The Biggest Distinguishing Factor

When comparing the two, the most notable difference is the omega-3 content. Salmon is one of the richest dietary sources of long-chain omega-3 fatty acids (EPA and DHA), which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease. The high concentration of these beneficial fats gives salmon its reputation as a superfood.

In contrast, while catfish does contain omega-3s, it has significantly lower levels. A 3-ounce serving of salmon can provide over 1,500 mg of omega-3s, whereas the same portion of catfish offers closer to 200–300 mg. For those looking to maximize their intake of these specific fatty acids, salmon is the clear winner.

Protein, Calories, and Fat Content

Both fish are packed with protein, but the amount and accompanying fat differ. Catfish is known for being a very lean protein source, making it an excellent choice for those managing their weight or following a low-fat diet. A 3.5-ounce serving of catfish has approximately 105–120 calories and provides a substantial portion of daily protein needs.

Salmon, due to its higher fat content, is also higher in calories. While a 3.5-ounce serving can have around 230 calories, it delivers more total protein per serving than catfish. For muscle growth and overall tissue repair, both are effective, but catfish offers a similar protein punch with fewer calories.

Vitamins and Minerals

Both fish are rich in essential vitamins and minerals, but their specific strengths vary. Catfish is an exceptional source of Vitamin B12, often providing over 100% of the Daily Value per serving. It is also a good source of niacin, phosphorus, and selenium.

Salmon, on the other hand, provides higher levels of Vitamin D and B vitamins, along with a significant amount of selenium and potassium. Salmon's Vitamin D content is particularly notable, as few foods are naturally rich in this nutrient.

Mercury and Contaminants

For many health-conscious consumers, mercury content is a major concern. The good news is that both salmon and catfish are generally considered low-mercury fish. This is especially true for farm-raised varieties and smaller, wild-caught species. Larger, predatory fish higher up the food chain typically accumulate more mercury over their lifespan. The FDA classifies both salmon and catfish as 'Best Choices' for consumption, recommending them for pregnant women and children. While some farmed salmon can contain trace amounts of PCBs, these levels are monitored and considered safe by health experts. Reputable U.S. farm-raised catfish is also regularly tested and shown to have low contaminant levels.

Comparison Table: Salmon vs. Catfish

Feature	Salmon	Catfish	Verdict
Omega-3s (EPA/DHA)	High (~1,800mg)	Moderate (~200mg)	Salmon wins for highest omega-3 intake.
Protein	High (~25g/100g)	High (~18-25g/100g)	Both are excellent high-protein sources.
Calories (per 100g)	Higher (>230 kcal)	Lower (~105-120 kcal)	Catfish is better for low-calorie diets.
Vitamins	Excellent for Vitamin D, B6, Selenium	Exceptional for Vitamin B12	Depends on specific vitamin needs.
Mercury Levels	Low (especially farmed)	Low (especially farmed)	Both are safe, low-mercury options.
Saturated Fat	Higher (fatty fish)	Lower (lean fish)	Catfish is better for restricting saturated fat.

Who Should Choose Which Fish?

Your personal health goals should guide your decision. Here is a quick guide to help you choose:

• Choose Salmon if: You are actively trying to boost your intake of omega-3 fatty acids for cardiovascular and brain health. It is an excellent choice for a nutrient-dense meal, packed with high-quality fat, protein, and vitamin D.
• Choose Catfish if: You are focused on a leaner, lower-calorie protein source. It is also an outstanding option for a significant boost in Vitamin B12 and is more affordable than salmon.

How to Get the Best of Both Worlds

• Variety is Key: Incorporating both salmon and catfish into your diet offers a more complete range of nutrients. You can enjoy salmon for its omega-3s one week and switch to catfish for a leaner, lower-calorie meal the next. This also prevents flavor fatigue and ensures a broader spectrum of vitamins and minerals.
• Consider Preparation: The healthiness of any fish also depends on how it is prepared. Both can be baked, grilled, or pan-seared to maximize nutritional benefits. Frying either fish adds significant calories and unhealthy fats, diminishing their overall healthfulness.
• Check the Source: Both wild and farmed versions of each fish can be healthy, but considering the source is always wise. Farmed varieties are often more consistent in flavor and contaminant levels. The Aquaculture Stewardship Council (ASC) or Seafood Watch certifications can help you choose sustainably sourced options.

Conclusion: Which is healthier salmon or catfish?

Both salmon and catfish are nutritious choices, but they excel in different areas. Salmon offers a powerful dose of omega-3s, while catfish provides a leaner, lower-calorie source of protein. Neither fish is definitively 'healthier' across all metrics; the better choice depends on your specific nutritional needs and health priorities. For heart and brain health, salmon has a clear advantage due to its fatty acid profile. For weight management and a lower-fat meal, catfish is an excellent alternative. The most beneficial approach for most people is to include a variety of fish in their diet, ensuring a wide range of essential nutrients, flavors, and cooking possibilities.

Tips for Enjoying Salmon and Catfish

• Baking and Grilling: These are excellent, low-fat cooking methods for both fish.
• Versatile Flavors: Catfish has a mild flavor and can easily take on different seasonings, making it suitable for various cuisines.
• Add to Salads and Pasta: Leftover salmon or catfish can be flaked and added to salads or pasta for a protein boost.
• Patties or Burgers: Both fish can be used to make healthy patties or burgers.
• Mindful Consumption: Remember that a balanced diet is about overall patterns, not just one food item. Enjoying either fish in moderation is a great step towards a healthy lifestyle.

For more dietitian advice on healthy fish, check out this resource from UnityPoint Health.

Frequently Asked Questions

Is salmon or catfish better for heart health?

Salmon is generally better for heart health due to its significantly higher content of EPA and DHA omega-3 fatty acids, which are known to reduce the risk of cardiovascular disease.

Which fish has more omega-3 fatty acids?

Salmon has considerably more omega-3 fatty acids than catfish. A 3.5-ounce serving of salmon can provide up to 1,800 mg, whereas catfish offers a much smaller amount, around 200–300 mg.

Is farm-raised catfish or wild catfish healthier?

Farm-raised catfish, particularly from the U.S., is a healthy and safe choice. It is often milder in flavor, has consistently low mercury levels, and its feed is controlled and nutrient-rich, whereas wild catfish can accumulate pollutants from its environment.

Are mercury levels a concern when eating salmon or catfish?

No, both salmon and catfish are considered low-mercury fish by the FDA and are safe for regular consumption, including for pregnant women and children.

Which fish is a better source of Vitamin D?

Salmon is a significantly better source of Vitamin D than catfish. It is one of the few foods naturally rich in this essential vitamin.

How does the protein content compare between salmon and catfish?

Both fish are excellent protein sources. Salmon offers more total protein per serving, but catfish is a leaner option, providing high-quality protein with fewer calories and less fat.

Can I eat both salmon and catfish in my diet?

Yes, incorporating both salmon and catfish into your diet is a great strategy. It provides a variety of nutrients, with salmon offering more omega-3s and catfish providing a leaner protein option.