Spicy Oven-Fried Catfish Recipe
Spicy Oven-Fried Catfish has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 30.7g 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. With 20.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.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.
It gives a good yield of Iron at 9 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Spicy Oven-Fried Catfish has been given a composite ranking of 81, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 42% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.56 IU | 0.01% | Bottom 30% | Low |
| Retinol | 70.6 mcg | |||
| Vitamin C | 7.9 mg | 13.2% | Top 30% | High |
| Vitamin D | 28.2 IU | 7.1% | Top 10% | Very High |
| Thiamin | 0.56 mg | 37.7% | Top 10% | Very High |
| Riboflavin | 0.56 mg | 33.2% | Top 10% | Very High |
| Niacin | 5.6 mg | 28.2% | Top 10% | Very High |
| Vitamin B6 | 0.56 mg | 28.2% | Top 10% | Very High |
| Folate | 84.7 mcg | 21.2% | Top 10% | Very High |
| Folic Acid | 70.6 mcg | |||
| Vitamin B12 | 3.4 mcg | 56.5% | Top 10% | Very High |
| Pantothenic Acid | 0.56 mg | 5.6% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 28.2 mg | 2.8% | Mid 40% | Average |
| Iron | 5.1 mg | 28.2% | Top 10% | Very High |
| Magnesium | 19.2 mg | 4.8% | Mid 40% | Average |
| Phosphorus | 154.2 mg | 15.4% | Top 30% | High |
| Potassium | 281.4 mg | 8% | Top 30% | High |
| Sodium | 343.6 mg | 14.3% | Top 30% | High |
| Zinc | 0.56 mg | 3.8% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 7.3 mcg | 10.5% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.3 g | 5.8% | Mid 40% | Average |
| Dietary Fiber | 1.9 g | 7.7% | Top 30% | High |
| Sugars | 2.3 g | |||
| Glucose | 0.6 mg | |||
| Fructose | 0.6 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.8 g | 23.6% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.6 mg | |||
| Isoleucine | 0.6 mg | |||
| Leucine | 0.6 mg | |||
| Lysine | 1.1 mg | |||
| Methionine | 0.6 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.6 mg | |||
| Tyrosine | 0.6 mg | |||
| Valine | 0.6 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.6 mg | |||
| Aspartic Acid | 1.1 mg | |||
| Glutamic Acid | 1.7 mg | |||
| Glycine | 0.6 mg | |||
| Proline | 0 mg | |||
| Serine | 0.6 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.4 g | 8.3% | Mid 40% | Average |
| Saturated Fat | 1.2 g | 6.2% | Mid 40% | Average |
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 1.1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 280 Calories from Fat 86
% Daily Value *
Total Fat 9.6 g 14.8%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 53.8 mg 17.9%
Sodium 608.2 mg 25.3%
Total Carbohydrates 30.7 g 10.2%
Dietary Fiber 3.4 g13.6%
Sugars 4.1 g
Protein 20.9 g 41.8%
Vitamin A 0% Vitamin C 23.3%
Calcium 5% Iron 50%
*Based on a 2000 Calorie diet
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