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Cod vs tilapia

Cod and tilapia have the same estimated satiety score: 5 out of 5. Cod has fewer calories: 82 kcal per 100 g, versus 96 for tilapia, so the same calories come with more grams of food.

Two white fish.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171955 and 175176

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Key differences

  • They provide similar protein per calorie: 21.7 g per 100 kcal for cod and 20.9 g for tilapia.
  • Cod has fewer calories: 82 kcal per 100 g, versus 96 for tilapia, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Atlantic cod, raw; Tilapia, raw.
NutrientCodserving: 150 g (5.5 oz)Tilapiaserving: 150 g (5.5 oz)Difference
Calories82 kcal per 100 g (3.5 oz)123 kcal per serving96 kcal per 100 g (3.5 oz)144 kcal per serving+14 kcal per 100 g (3.5 oz)+21 kcal per serving
Protein17.8 g per 100 g (3.5 oz)26.7 g per serving20.1 g per 100 g (3.5 oz)30.2 g per serving+2.3 g per 100 g (3.5 oz)+3.4 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0.7 g per 100 g (3.5 oz)1 g per serving1.7 g per 100 g (3.5 oz)2.6 g per serving+1 g per 100 g (3.5 oz)+1.5 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.2 g per serving0.6 g per 100 g (3.5 oz)0.9 g per serving+0.5 g per 100 g (3.5 oz)+0.7 g per serving
Water81.2 g per 100 g (3.5 oz)121.8 g per serving78.1 g per 100 g (3.5 oz)117.2 g per serving−3.1 g per 100 g (3.5 oz)−4.6 g per serving
Protein per 100 kcal21.7 g20.9 g−0.8 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Tilapia minus Cod. Source: USDA FDC 171955 and 175176.

Per typical serving

With typical servings, 150 g (5.5 oz) of cod has about 123 kcal and 26.7 g of protein, and 150 g (5.5 oz) of tilapia about 144 kcal and 30.2 g.

To get 20 g of protein you would need about 112 g of cod (92 kcal) or about 100 g of tilapia (96 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Cod and tilapia have the same estimated satiety score: 5 out of 5.

  • Cod: Low energy density; a lot of protein per calorie; high water content.
  • Tilapia: Calculation: 1 (base) + 1 (low energy density: 96 kcal/100 g) + 2 (protein: 20.9 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.1 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Cod

  • If you want to eat more grams for the same calories: 82 kcal per 100 g.

Tilapia

  • If you want more protein in a typical serving: 30.2 g in 150 g (5.5 oz).

On a GLP-1 medication

Cod. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Tilapia. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Cod: every nutrient, frequently asked questions, and similar foods.
  • Tilapia: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, cod, Atlantic, raw (FDC ID 171955).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tilapia, raw (FDC ID 175176).accessed .