Tilapia vs Cod
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tilapia and cod are both mild, lean white fish that occupy the same niche on dinner plates, but subtle differences matter for nutrition-conscious eaters. Tilapia delivers 20.1g protein at 96 calories per 100g with 1.7g fat. Cod is even leaner at 17.8g protein and 82 calories with just 0.67g fat — making it one of the lowest-calorie protein sources in existence.
The fat composition tells an important story. Cod's tiny amount of fat is predominantly omega-3, while tilapia has a less favorable omega-6 to omega-3 ratio. This led to misleading headlines years ago claiming tilapia was 'worse than bacon' — an absurd comparison. Both fish are healthy; cod simply has a marginally better fat profile.
Texturally, cod has larger, flakier fillets that hold up well to roasting and pan-searing, while tilapia is thinner, cooks faster, and works better for fish tacos and light sautees. Cod is typically more expensive, reflecting both its culinary prestige and its popularity in fish-and-chips preparations. For daily lean protein needs, either fish performs excellently.
Pro tip
Both fish benefit from the same simple preparation: pat dry, season with salt, pepper, and garlic powder, then sear in a hot pan with a teaspoon of olive oil for 3 minutes per side. The key is getting the pan properly hot before the fish goes in — this creates a golden crust instead of a steamed, mushy texture.
Quick Verdict
Best for weight loss
Cod
Best for muscle gain
Tilapia
Best for low-carb
Tilapia
Macro Comparison
Tilapia: 100g (100g) | Cod: 100g (100g)
96
Tilapia
82
Cod
20.1g
Tilapia
17.8g
Cod
0g
Tilapia
0g
Cod
1.7g
Tilapia
0.67g
Cod
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Tilapia
87%
Cod
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| Nutrient | Tilapia | Cod |
|---|---|---|
| Calories | 96 | 82 |
| Protein | 20.1g | 17.8g |
| Carbs | 0g | 0g |
| Fat | 1.7g | 0.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 52mg | 54mg |
| Cholesterol | 50mg | 43mg |
| Saturated Fat | 0.59g | 0.13g |
| Potassium | 302mg | 413mg |
| Vitamin A | 0mcg | 12mcg |
| Vitamin C | 0mg | 1mg |
| Calcium | 10mg | 16mg |
| Iron | 0.56mg | 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 Tilapia. Tilapia delivers 20.1g protein per serving — 2.3g more than Cod.
For low-carb diets
Choose Tilapia with 0g carbs per serving.
White fish is the unsung hero of high-protein, low-calorie eating. Sunn helps you track fish servings throughout the week so you can balance lean proteins like cod with omega-3-rich options like salmon.
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Take the free quizCommon Questions
Is Tilapia or Cod better for weight loss?
For weight loss, Cod is the better choice. Tilapia has 96 calories and 20.1g 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, Tilapia or Cod?
Tilapia has more protein per serving. Tilapia provides 20.1g and Cod provides 17.8g of protein.
Can I eat both tilapia and cod together?
Yes! Combining tilapia and cod gives you 178 calories and 37.900000000000006g protein. This combination can work well as part of a balanced meal.