Other
catla.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
94
PROTEIN
17.9g
CARBS
0g
FAT
2.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories94.2kcal—
Protein17.9g36%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.1g3%
Saturated fat1.7g8%
Trans fat0g—
Cholesterol64.4mg21%
Water78.4g—
MINERALS
Sodium36.6mg2%
Potassium301mg6%
Calcium43.5mg3%
Iron1.1mg6%
Magnesium25.6mg6%
Phosphorus182mg15%
Zinc0.68mg6%
Copper0.06mg7%
Manganese0.03mg1%
Selenium19.7µg36%
VITAMINS
Vitamin A4.3µg0%
Vitamin C0mg0%
Vitamin D2.1µg10%
Vitamin E2.4mg16%
Vitamin K1.1µg1%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.03mg2%
Niacin (B3)2.2mg14%
Pantothenic acid (B5)1.0mg20%
Vitamin B6116mg6824%
Biotin (B7)1926µg6420%
Folate (B9)0µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein essential for muscle growth and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓Provides essential minerals such as zinc, iodine, and selenium, which are vital for immune function and thyroid health.
- ✓Good source of B-vitamins, particularly Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Catla is ideal for traditional curries, such as Bengali 'Macher Jhol', as its firm flesh holds up well during cooking.
- 2Marinate steaks or pieces with turmeric, chili powder, salt, and lemon juice before pan-frying or grilling for enhanced flavor.
- 3Due to its bony structure, it's often cooked in large cuts or steaks. Be mindful of small bones when eating.
- 4The head of the catla is considered a delicacy and can be used to make flavorful broths or dishes like 'Muri Ghonto' (a fish head and rice preparation).
STORAGE
Keep it fresh.
- Store fresh catla in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For long-term storage, wrap the fish tightly in plastic wrap and then in a freezer bag or foil. Freeze at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is Catla fish healthy?
Yes, Catla is highly nutritious. It is an excellent source of lean protein and heart-healthy omega-3 fatty acids, which support brain function and cardiovascular health. It also provides essential minerals like zinc, iodine, and selenium.
How much protein is in Catla?
Catla is a high-protein food, providing approximately 17.94 grams of protein per 100-gram serving. This makes it an ideal choice for muscle repair, growth, and maintaining a healthy metabolism.
Is Catla good for weight loss?
Yes, Catla is very effective for weight loss diets. With only about 94 calories and 2.15 grams of fat per 100 grams, it is a low-calorie, low-fat protein source that helps you stay full without consuming excessive calories.
Is Catla keto-friendly?
Absolutely. Catla contains 0 grams of carbohydrates, making it a perfect fit for ketogenic and other low-carb diets. Its healthy fat content and high protein levels support the nutritional requirements of a keto lifestyle.
Is Catla gluten-free?
Naturally, Catla fish is 100% gluten-free. However, be mindful of how it is prepared; breaded or floured coatings used during frying will introduce gluten to the dish, so choose grilled or curried preparations if you are gluten-sensitive.
What does Catla taste like?
Catla has a mild, delicate flavor and a firm, moist texture. It is less 'fishy' than many saltwater varieties, making it a popular choice for those who prefer a subtle taste that pairs well with various spices.
How do you cook Catla?
Catla is versatile and can be fried, grilled, or steamed. In South Asian cuisine, it is most commonly used in traditional fish curries where the firm flesh holds up well and absorbs the flavors of the gravy.
How do you store fresh Catla?
Fresh Catla should be kept in the coldest part of the refrigerator and consumed within 1-2 days. For longer storage, wrap it tightly in plastic wrap or freezer bags and store it in the freezer for up to 3 months.
How can you tell if Catla is fresh?
Look for clear, bulging eyes and bright red or pink gills. The flesh should be firm to the touch and spring back when pressed, and the fish should have a mild, fresh scent rather than a strong or sour odor.
Does Catla have many bones?
Like many freshwater carp, Catla does contain intramuscular bones, often referred to as Y-bones. While the main skeleton is easy to remove, care should be taken when eating to identify and remove the smaller, finer bones.
