Cod vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cod
Best for muscle gain
Salmon
Best for low-carb
Cod
Macro Comparison
Cod: 100g (100g) | Salmon: 100g (100g)
82
Cod
208
Salmon
17.8g
Cod
20.4g
Salmon
0g
Cod
0g
Salmon
0.67g
Cod
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
87%
Cod
39%
Salmon
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| Nutrient | Cod | Salmon |
|---|---|---|
| Calories | 82 | 208 |
| Protein | 17.8g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 0.7g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 54mg | 59mg |
| Cholesterol | 43mg | 55mg |
| Saturated Fat | 0.13g | 3.05g |
| Potassium | 413mg | 363mg |
| Vitamin A | 12mcg | 58mcg |
| Vitamin C | 1mg | 3.9mg |
| Calcium | 16mg | 9mg |
| Iron | 0.38mg | 0.34mg |
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 Salmon. Salmon delivers 20.4g protein per serving — 2.6g more than Cod.
For low-carb diets
Choose Cod with 0g carbs per serving.
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Take the free quizCommon Questions
Is Cod or Salmon better for weight loss?
For weight loss, Cod is the better choice. Cod has 82 calories and 17.8g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cod or Salmon?
Salmon has more protein per serving. Cod provides 17.8g and Salmon provides 20.4g of protein.
Can I eat both cod and salmon together?
Yes! Combining cod and salmon gives you 290 calories and 38.2g protein. This combination can work well as part of a balanced meal.