Catla fish (Catla catla) is a famous freshwater fish widely consumed in India, making it more than a kitchen staple. It is important to understand the nutritional value of Catla fish, as it helps you make smarter dietary choices, especially when you are looking for lean protein and good micronutrient options for your daily meals. Catla is affordable as well as widely available and is popular in Bengali, Bihari and Odia households. As it is nutrient-dense, Catla is worth adding to your diet. To understand how these nutrients affect your health, visit our Catla fish benefits article.
Nutritional Value of Catla Fish – Macronutrient Breakdown Per 100g
The table below represents the data of raw catla per 100 g.
| Nutrient | Amount (per 100g) |
| Calories | ~95–140 kcal |
| Protein | ~18–19g |
| Total Fat | ~2–3g |
| Saturated Fat | ~0.5g |
| Omega-3 (DHA+EPA) | ~0.3–0.5g |
| Carbohydrates | 0g |
| Cholesterol | ~55–65mg |
| Sodium | ~65mg |
| Water | ~76g |
(Source: Indian Food Composition Tables, NIN Hyderabad & USDA FoodData Central)
Catla is both lean and zero-carbohydrate fish, which also contains high-quality protein. It is also considered to be a heart-friendly option as it is low in saturated fat and has a moderate amount of omega-3 fatty acids.
Catla Fish Nutrients – Vitamins and Minerals
Above, we shared the macros; now, let’s see the micronutrient profile of catla fish.
| Nutrient | Amount (per 100g) | % Daily Value |
| Vitamin B12 | ~1.5–2 mcg | ~65% DV |
| Vitamin D | ~5–8 mcg | ~25–40% DV |
| Phosphorus | ~200–220 mg | ~20% DV |
| Selenium | ~25–30 mcg | ~45% DV |
| Calcium | ~25–30 mg | ~3% DV |
| Iron | ~1 mg | ~5% DV |
| Potassium | ~300–320 mg | ~7% DV |
| Iodine | ~20–25 mcg | ~15% DV |
(% DV based on a 2,000 kcal diet per FDA guidelines)
From the above table, it is clear that Catla is a good source of Vitamin B-12, which is a nutrient found in smaller quantities in Indian vegetables. By including Catla in your weekly diet, you can address this nutritional gap.
Catla Nutrition Facts 100g – Raw vs Cooked
The method used to cook catla directly affects the nutritional value it retains.
| Nutrient | Raw (per 100g) | Steamed/Grilled (per 100g) | Shallow Fried (per 100g) | Deep Fried (per 100g) |
| Calories | ~95–140 kcal | ~105–110 kcal | ~150–180 kcal | ~200–250 kcal |
| Protein | ~18–19g | ~20g | ~18g | ~16–17g |
| Total Fat | ~2–3g | ~2.5–3g | ~6–8g | ~12–15g |
| Sodium | ~65mg | ~80mg | ~150mg | ~300mg+ |
| Omega-3 | ~0.3–0.5g | ~0.3–0.5g | ~0.2–0.4g | ~0.1–0.2g |
If you use cooking methods like steaming and grilling, you will save nearly all the protein and omega-3s. The calorie addition will also be minimal. These recommended methods are supported by the Harvard T.H. Chan School of Public Health for lean fish preparations. If you opt for deep fry, you will be doubling the calories and decreasing the amount of omega-3s.
Why Catla Fish Nutrition Makes It Worth Eating Weekly
From all the data represented above, we can say that catla is one of the best protein sources available in the market for Indian consumers. With high-quality protein, zero carbohydrates, low saturated fats, meaningful vitamin B12 and D levels, it is a perfect option for people looking to manage weight, support heart health, and achieve general wellness goals. No matter how you prefer to consume it, catla definitely deserve a place on your plate.
(Disclaimer: Nutritional values are approximate and may vary based on fish size, freshwater source, and cooking method. This article is for informational purposes only and is not a substitute for professional medical or dietary advice.)
