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 | Cod | Tilapia |
|---|---|---|
| Calories | 189 kcal | 230.4 kcal |
| Total Fat | 1.5 g | 4.8 g |
| Saturated Fat | 0.3 g | 1.7 g |
| Cholesterol | 99 mg | 102.6 mg |
| Sodium | 140.4 mg | 100.8 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 41.1 g | 47.1 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Cod or Tilapia?
Cod has 189 calories and Tilapia has 230.4 calories per comparable serving. Tilapia is the more calorie-dense of the two.
Which has more protein, Cod or Tilapia?
Cod provides 41.1g of protein versus 47.1g in Tilapia. Tilapia is the higher-protein choice.
Which has less fat, Cod or Tilapia?
Cod contains 1.5g of fat compared with 4.8g in Tilapia. Cod is the leaner option.
Which has less saturated fat, Cod or Tilapia?
Cod has 0.3g of saturated fat and Tilapia has 1.7g. Cod is lower in saturated fat.
Which has more sodium, Cod or Tilapia?
Cod contains 140.4mg of sodium versus 100.8mg in Tilapia. Cod is higher in sodium.
Do Cod or Tilapia contain fiber?
Neither Cod nor Tilapia is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Cod → Calories in Tilapia →