Cod vs Tilapia: Nutrition Comparison
Cod and tilapia are both mild white fish that are popular for their lean protein content and versatility in cooking. Both are very low in fat and calories, making them excellent choices for high-protein, calorie-controlled eating. Cod is slightly higher in protein and omega-3 fatty acids than tilapia per serving, and has a firmer texture that holds up better to baking and grilling. Tilapia is one of the most widely farmed fish in the world, making it more affordable and widely available. From a pure nutrition standpoint, both are excellent everyday protein sources. Cod edges ahead slightly on omega-3 content and overall micronutrient density.
Nutrition Comparison
| Nutrient |
1 Serving (101g)*
|
1 Serving (101.0g)
|
|---|---|---|
| Calories | 105 kcal | 130.3 kcal |
| Total Fat | 0.9 g | 2.7 g |
| Saturated Fat | 0.2 g | 0.9 g |
| Cholesterol | 54.5 mg | 57.6 mg |
| Sodium | 78.8 mg | 57.6 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 23 g | 26.5 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.