Cod vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Cod and chicken breast are both lean protein staples, but cod's calorie efficiency is in a league of its own. Cod delivers 17.8g protein per 100g at a mere 82 calories with just 0.67g fat. Chicken breast provides 22.5g protein at 165 calories with 1.93g fat. While chicken wins on absolute protein per serving, cod wins decisively on protein per calorie — 21.7g per 100 calories versus chicken's 13.6g.
For someone in an aggressive caloric deficit, the math is compelling. A 200g cod fillet delivers 35.6g protein for just 164 calories — the same calories as 100g of chicken breast, which provides only 22.5g protein. You essentially get 58 percent more protein for the same caloric cost.
The practical downsides of cod are real, however. It costs more per serving, spoils faster, has a milder flavor that some find bland, and its flaky texture does not work for meal prep as well as chicken breast's firm structure. Cod fillets also vary wildly in thickness, making consistent cooking harder. But for fresh-cooked dinners during a cutting phase, cod is objectively the superior calorie-to-protein choice.
Pro tip
Bake cod en papillote (in parchment paper) with sliced lemon, fresh herbs, and a splash of white wine. Seal the packet and bake at 200 degrees Celsius for 15 minutes. The steam inside keeps the fish perfectly moist, and cleanup is just throwing away the parchment.
Quick Verdict
Best for weight loss
Cod
Best for muscle gain
Chicken Breast
Best for low-carb
Cod
Macro Comparison
Cod: 100g (100g) | Chicken Breast: 100g (100g)
82
Cod
165
Chicken Breast
17.8g
Cod
22.5g
Chicken Breast
0g
Cod
0g
Chicken Breast
0.67g
Cod
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
87%
Cod
55%
Chicken Breast
Track what you eat automatically
Send a photo of your cod or chicken breast meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Cod | Chicken Breast |
|---|---|---|
| Calories | 82 | 165 |
| Protein | 17.8g | 22.5g |
| Carbs | 0g | 0g |
| Fat | 0.7g | 1.9g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 54mg | 65.8mg |
| Cholesterol | 43mg | 72.7mg |
| Saturated Fat | 0.13g | 0.35g |
| Potassium | 413mg | 330mg |
| Vitamin A | 12mcg | — |
| Vitamin C | 1mg | — |
| Calcium | 16mg | 3.94mg |
| Iron | 0.38mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Cod. With 82 calories and 17.8g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 4.7g more than Cod.
For low-carb diets
Choose Cod with 0g carbs per serving.
During a cut, finding proteins that maximize fullness per calorie is the difference between sustainable fat loss and miserable restriction. Sunn helps you discover and log lean proteins like cod that stretch your calorie budget further.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Cod or Chicken Breast better for weight loss?
For weight loss, Cod is the better choice. Cod has 82 calories and 17.8g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cod or Chicken Breast?
Chicken Breast has more protein per serving. Cod provides 17.8g and Chicken Breast provides 22.5g of protein.
Can I eat both cod and chicken breast together?
Yes! Combining cod and chicken breast gives you 247 calories and 40.3g protein. This combination can work well as part of a balanced meal.