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Food compare · 2026

Cod vs Salmon

Cod vs Salmon compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.

Per 100 g

Macro table

Metric Cod Salmon
Calories 105 kcal 208 kcal
Protein 23 g 22 g
Carbs 0 g 0 g
Fat 0.9 g 13 g
Fiber — —
Protein per 100 kcal 21.9 g 10.6 g

Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.

What each is for

Decision rule

Pick cod when you want white-fish leanness. Pick salmon when you want fatty-fish omega-3s and richer flavor.

Pick Cod when

Low-fat fish meals, fish tacos, or mild flavor.

Pick Salmon when

Omega-3 targets and recipes that expect salmon’s fat.

Caveats

  • Breading and frying turn either fish into a different calorie story.

Food notes

🐟 Cod

Best protein-to-calorie ratio of common fish. Lower omega-3 than salmon but a fraction of the calories.

🐟 Salmon

Best omega-3 source in the standard supermarket. ~2g EPA+DHA per 4 oz. Great for cuts where fat is limiting (use as your fat source).

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FAQ

Cod or salmon for calories?
Cod is much leaner per 100 g. Salmon is higher calorie because of its fat — that fat is also why people choose it.
Is cod healthier than salmon?
Cod is leaner; salmon is richer in omega-3 fat calories. Neither is universally healthier — match lean protein vs fatty-fish benefits.

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