Salmon vs Cod
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon and cod represent the two extremes of the fish world. Salmon is rich, fatty, and decadent at 208 calories with 13.4g fat per 100g. Cod is the leanest fish you can buy: 82 calories, 17.8g protein, and a microscopic 0.67g fat. That calorie gap — 126 calories per 100g — is enormous.
Cod is basically the chicken breast of the sea. Ultra-lean, mild-flavored, takes on whatever seasoning you throw at it, and disappears into recipes without dominating them. Fish tacos, fish and chips, chowder, baked with breadcrumbs — cod is the blank canvas. Salmon demands attention and brings its own bold flavor.
From a pure dieting perspective, cod is an incredible tool. A 200g cod fillet gives you 35.6g protein for 164 calories — that's less than a single chicken breast with comparable protein. If you're in a hard cut and sick of chicken, cod offers variety without any caloric penalty. But you'd be wise to keep salmon in your weekly rotation too, because cod gives you almost zero essential fats. Your body needs those omega-3s, and no amount of lean fish will provide them.
Pro tip
Cod fillets are among the cheapest frozen fish available. Keep a bag in the freezer, thaw in cold water for 20 minutes, pat completely dry, then pan-sear in a non-stick pan with just a spray of oil — 3 minutes per side over high heat. Season with Old Bay or lemon pepper. Easiest high-protein dinner that exists.
Quick Verdict
Best for weight loss
Cod
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Cod: 100g (100g)
208
Salmon
82
Cod
20.4g
Salmon
17.8g
Cod
0g
Salmon
0g
Cod
13.4g
Salmon
0.67g
Cod
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
87%
Cod
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| Nutrient | Salmon | Cod |
|---|---|---|
| Calories | 208 | 82 |
| Protein | 20.4g | 17.8g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 0.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 54mg |
| Cholesterol | 55mg | 43mg |
| Saturated Fat | 3.05g | 0.13g |
| Potassium | 363mg | 413mg |
| Vitamin A | 58mcg | 12mcg |
| Vitamin C | 3.9mg | 1mg |
| Calcium | 9mg | 16mg |
| Iron | 0.34mg | 0.38mg |
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 Salmon with 0g carbs per serving.
Successful weight loss is about having multiple lean protein options so you never get bored enough to order pizza. Building a rotation of cod, chicken, turkey, and shrimp gives you variety without caloric cost. Sunn helps you rotate automatically based on what you've been eating.
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Take the free quizCommon Questions
Is Salmon or Cod better for weight loss?
For weight loss, Cod is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Cod has 82 calories and 17.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Cod?
Salmon has more protein per serving. Salmon provides 20.4g and Cod provides 17.8g of protein.
Can I eat both salmon and cod together?
Yes! Combining salmon and cod gives you 290 calories and 38.2g protein. This combination can work well as part of a balanced meal.