Catfish is safe to eat and is one of the lowest-mercury fish available. The FDA places catfish in its “Best Choices” category, meaning even pregnant women and young children can eat it regularly. With 18 grams of protein per 100-gram serving, a mild flavor, and wide availability, it’s a solid pick for anyone looking to eat more fish.
Mercury Levels in Catfish
Mercury is the main safety concern people have about eating fish, and catfish performs exceptionally well on this front. The average mercury concentration in commercial catfish is 0.024 parts per million, with a maximum recorded level of 0.314 ppm across 59 samples tested by the FDA between 1991 and 2010. For context, the FDA advises avoiding fish with mercury levels above 0.46 ppm. Catfish sits well below that threshold, closer to shrimp and sardines than to higher-mercury species like tuna or swordfish.
This low mercury level is the reason catfish earns the FDA’s “Best Choices” designation. Pregnant or breastfeeding women can safely eat two to three servings per week, and children ages 1 to 11 can have two servings per week without concern.
Wild-Caught vs. Farm-Raised
Most catfish sold in U.S. grocery stores is farm-raised, which keeps contaminant levels predictable and consistently low. Wild-caught catfish is a different story. Fish pulled from rivers and lakes can absorb environmental pollutants like PCBs, dioxins, and PFAS from contaminated water and sediment. Catfish are bottom-feeders, which means they spend their lives in direct contact with whatever has settled on the riverbed.
PCBs are classified by the EPA as probable cancer-causing substances in humans and have been linked to effects on the nervous system, immune system, and reproductive system. PFAS exposure has been associated with immune suppression, increased cholesterol, and liver toxicity. These risks don’t apply equally to all wild catfish. Fish from clean, well-monitored waterways carry far less risk than those from industrially contaminated areas. Some regions, like the Pinelands in New Jersey, show notably higher mercury levels in catfish species compared to other parts of the state.
If you fish for catfish recreationally, check your state’s fish consumption advisories before eating your catch. Every state publishes guidelines identifying which water bodies have elevated contaminant levels and how often you can safely eat fish from them.
Nutrition Profile
A 100-gram serving of catfish delivers 18 grams of protein with relatively little fat. It’s rich in vitamin B12, which supports nerve function and red blood cell production, and provides a range of B vitamins and minerals including phosphorus and selenium.
Catfish does contain omega-3 fatty acids, but not nearly as much as oilier fish. Channel catfish has about 300 mg of combined EPA and DHA per 100 grams. Farmed Atlantic salmon, by comparison, packs around 1,800 mg in the same serving. That’s a sixfold difference. If your primary goal is boosting omega-3 intake for heart health, catfish won’t move the needle much on its own. But as a lean, affordable protein source that you can eat frequently without mercury concerns, it fills a useful role in a balanced diet.
Cooking Catfish Safely
The USDA recommends cooking all catfish to a minimum internal temperature of 145°F, measured with a food thermometer at the thickest part of the fillet. At that temperature, harmful bacteria and parasites are destroyed. The flesh should be opaque and flake easily with a fork.
Raw or undercooked catfish carries the same bacterial risks as any raw freshwater fish. Unlike sushi-grade saltwater species that undergo specific freezing protocols, catfish is not typically eaten raw and shouldn’t be. Proper cooking eliminates the risk entirely.
Imported Catfish
A significant portion of catfish sold in the U.S. is imported, primarily from Vietnam and China. In 2014, the USDA’s Food Safety and Inspection Service took over inspection of catfish from the FDA, applying the same standards used for meat and poultry. This means imported catfish must meet stricter inspection requirements than most other imported seafood. If you want to be cautious, look for U.S. farm-raised catfish on the label, which is subject to domestic aquaculture standards and regular testing. Swai and basa, often sold as budget alternatives, are related species imported from Southeast Asia and may not carry the same inspection guarantees depending on labeling.
For most people, commercially sold catfish is one of the safest, most accessible fish you can put on your plate. Its extremely low mercury levels make it a reliable choice for frequent meals, and basic cooking to 145°F handles the rest.