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Salmon vs cod

By our estimate, cod is more filling per calorie than salmon: 5 versus 3 out of 5. Cod has fewer calories: 82 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.

An oily fish and a white fish.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175167 and 171955

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Key differences

  • Cod provides more protein per calorie: 21.7 g per 100 kcal, versus 9.8 g for salmon.
  • Cod has fewer calories: 82 kcal per 100 g, versus 208 for salmon, 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 salmon, farmed, raw; Atlantic cod, raw.
NutrientSalmonserving: 125 g (4.5 oz)Codserving: 150 g (5.5 oz)Difference
Calories208 kcal per 100 g (3.5 oz)260 kcal per serving82 kcal per 100 g (3.5 oz)123 kcal per serving−126 kcal per 100 g (3.5 oz)−137 kcal per serving
Protein20.4 g per 100 g (3.5 oz)25.5 g per serving17.8 g per 100 g (3.5 oz)26.7 g per serving−2.6 g per 100 g (3.5 oz)+1.2 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
Fat13.4 g per 100 g (3.5 oz)16.8 g per serving0.7 g per 100 g (3.5 oz)1 g per serving−12.7 g per 100 g (3.5 oz)−15.7 g per serving
of which saturated3.1 g per 100 g (3.5 oz)3.8 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving−2.9 g per 100 g (3.5 oz)−3.6 g per serving
Water64.9 g per 100 g (3.5 oz)81.1 g per serving81.2 g per 100 g (3.5 oz)121.8 g per serving+16.3 g per 100 g (3.5 oz)+40.7 g per serving
Protein per 100 kcal9.8 g21.7 g+11.9 g
Estimated satiety (1 to 5)3 / 55 / 5+2

In bold, the value more favorable to satiety when the gap is clear. Difference: Cod minus Salmon. Source: USDA FDC 175167 and 171955.

Per typical serving

With typical servings, 125 g (4.5 oz) of salmon has about 260 kcal and 25.5 g of protein, and 150 g (5.5 oz) of cod about 123 kcal and 26.7 g.

To get 20 g of protein you would need about 98 g of salmon (204 kcal) or about 112 g of cod (92 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?

By our estimate, cod is more filling per calorie than salmon: 5 versus 3 out of 5.

  • Salmon: Moderate energy density; a lot of protein per calorie.
  • Cod: Low energy density; a lot of protein per calorie; high water content.

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

Salmon

  • If you eat very little: it carries our “Nutritious in small servings” tag.

Cod

  • If you want more protein per calorie: 21.7 g per 100 kcal.
  • If you want to eat more grams for the same calories: 82 kcal per 100 g.
  • If you prefer a lighter typical serving: about 123 kcal in 150 g (5.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

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.

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

Full food pages

  • Salmon: every nutrient, frequently asked questions, and similar foods.
  • Cod: 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, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, cod, Atlantic, raw (FDC ID 171955).accessed .