Calorie comparison
Cod vs Salmon
Per 100 grams, cod is the lighter choice by 101 calories, while cod delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cod | Salmon |
|---|---|---|
| Calories | 105 | 206 |
| Protein | 23 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 0.9 g | 13 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Cod
3 oz cooked (85 g)
89 cal
19.6 g protein · 0 g carbs · 0.8 g fat
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, cod or salmon?
Per 100 g, cod has 105 calories and salmon has 206. Cod is lower in calories.
Which has more protein, cod or salmon?
Cod has 23 g of protein per 100 g; salmon has 22 g. Cod wins on protein.
Is cod or salmon better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cod — but portion size matters more than which food you pick.
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