When shopping for catfish at the grocery store, it’s important to know the labels and nutritional information to look for.

Catfish is a great alternative to primary sources of protein such as beef and chicken because of its nutritional value, cost and sustainable farming. Some components of nutrition labels you should look for include protein, total fat and cholesterol. Nutrition labels for catfish often include vitamins, calcium and iron.

Catfish is high in protein and packed with vitamins and minerals. Unlike other fish, it’s low in mercury and other heavy metals.  

While catfish can have moderate cholesterol levels, it’s low in saturated fat (bad fat). Catfish is a moderate source of polyunsaturated fat (good fat) and omega-3 fatty acids, which are critical for overall health and can only be obtained through certain foods.

Besides nutrition labels, you should also always look for a label, sticker or stamp that says, “U.S. farm-raised” catfish. This is one of the most important labels your catfish can include. U.S. farm-raised catfish is healthier and safer than imported catfish products because it is farmed under strict regulations. Unlike imported catfish, it doesn’t contain iodine in feed or water for the catfish and is much more sustainably farmed.

While it’s common for some fish to be more appealing when they are “wild-caught,” it’s better to buy catfish that are U.S. farm-raised. Unlike some fish such as salmon, wild catfish search for food at the bottom of lakes and rivers. U.S farm-raised catfish are taught to search for feed at the top of their ponds from a young age to ensure they all have a consistent and mild flavor. Wild-caught catfish can have poorer taste due to the different foods they consume in their natural habitat.

U.S. farm-raised catfish have many nutritional benefits, including low mercury levels. Catfish is a low-mercury seafood option recommended by the FDA and is safe for pregnant women. With numerous health benefits, look for U.S. farm-raised catfish at your local grocery retailer for your next meal.