Cod vs Tilapia
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cod
Best for muscle gain
Tilapia
Best for low-carb
Cod
Macro Comparison
Cod: 100g (100g) | Tilapia: 100g (100g)
82
Cod
96
Tilapia
17.8g
Cod
20.1g
Tilapia
0g
Cod
0g
Tilapia
0.67g
Cod
1.7g
Tilapia
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
87%
Cod
84%
Tilapia
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| Nutrient | Cod | Tilapia |
|---|---|---|
| Calories | 82 | 96 |
| Protein | 17.8g | 20.1g |
| Carbs | 0g | 0g |
| Fat | 0.7g | 1.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 54mg | 52mg |
| Cholesterol | 43mg | 50mg |
| Saturated Fat | 0.13g | 0.59g |
| Potassium | 413mg | 302mg |
| Vitamin A | 12mcg | 0mcg |
| Vitamin C | 1mg | 0mg |
| Calcium | 16mg | 10mg |
| Iron | 0.38mg | 0.56mg |
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 Tilapia. Tilapia delivers 20.1g protein per serving — 2.3g 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 Tilapia better for weight loss?
For weight loss, Cod is the better choice. Cod has 82 calories and 17.8g protein per serving, while Tilapia has 96 calories and 20.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cod or Tilapia?
Tilapia has more protein per serving. Cod provides 17.8g and Tilapia provides 20.1g of protein.
Can I eat both cod and tilapia together?
Yes! Combining cod and tilapia gives you 178 calories and 37.900000000000006g protein. This combination can work well as part of a balanced meal.