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Catfish with Brown Rice - Recipe and Nutrition Facts
61

Catfish with Brown Rice Recipe

Catfish with Brown Rice has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin B12, Vitamin C, Thiamin and Niacin.

The food contains 37g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 29.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Catfish with Brown Rice has been given a composite ranking of 61, and in moderation.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat34%
 Calories from Carbs37%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin C
  • Very high in Thiamin
  • Very low in Sodium
  • Very high in Vitamin B12

Why this is bad for you

  • High in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A450 IU9%
Vitamin C15.7 mg26.1%
Vitamin D0 IU
Vitamin E0.04 mg0.13%
Thiamin0.61 mg40.8%
Riboflavin0.14 mg8.5%
Niacin4.1 mg20.3%
Vitamin B60.32 mg16.1%
Folate20 mcg5%
Vitamin B124.2 mcg70%
Pantothenic Acid0.03 mg0.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium13 mg1.3%
Iron1.4 mg7.5%
Magnesium46 mg11.5%
Phosphorus305 mg30.5%
Potassium134.7 mg3.8%
Sodium2 mg0.1%
Zinc1.2 mg8.3%
Copper0.03 mg1.7%
Manganese0.13 mg6.3%
Selenium0.07 mcg0.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate37 g12.3%
Dietary Fiber2.7 g10.8%
Sugars0.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein29.3 g58.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.5 g23.8%
Saturated Fat3.7 g18.5%
Monounsaturated Fat2.1 g
Polyunsaturated Fat1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 427 Calories from Fat 0

% Daily Value *

Total Fat 15.5 g 23.8%

Saturated Fat 3.7 g 18.5%

Trans Fat

Cholesterol 75 mg 25%

Sodium 2 mg 0.1%

Total Carbohydrates 37 g 12.3%

Dietary Fiber 2.7 g10.8%

Sugars 0.7 g

Protein 29.3 g 58.6%

Vitamin A 9% Vitamin C 26.1%

Calcium 1.3% Iron 7.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=690390 Embed Table:

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