Salmon and cod are both popular white and oily fish respectively, but they represent very different nutritional profiles. Salmon is significantly higher in calories and fat, with most of that fat being heart-healthy omega-3 fatty acids that support cardiovascular and brain health. Cod is one of the leanest fish available — very low in fat and calories while still delivering excellent protein. For omega-3 intake and overall nutrient density, salmon is the stronger choice. For low-calorie, high-protein eating, cod is an excellent budget-friendly option. Both are complete protein sources providing all essential amino acids.
⚖️ Nutrition Comparison
| Nutrient | Salmon | Cod |
|---|---|---|
| Calories | 250.2 kcal | 189 kcal |
| Total Fat | 14.3 g | 1.5 g |
| Saturated Fat | 2.4 g | 0.3 g |
| Cholesterol | 82.8 mg | 99 mg |
| Sodium | 124.2 mg | 140.4 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 27.4 g | 41.1 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, Salmon or Cod?
Salmon has 250.2 calories and Cod has 189 calories per comparable serving. Salmon is the more calorie-dense of the two.
Which has more protein, Salmon or Cod?
Salmon provides 27.4g of protein versus 41.1g in Cod. Cod is the higher-protein choice.
Which has less fat, Salmon or Cod?
Salmon contains 14.3g of fat compared with 1.5g in Cod. Cod is the leaner option.
Which has less saturated fat, Salmon or Cod?
Salmon has 2.4g of saturated fat and Cod has 0.3g. Cod is lower in saturated fat.
Which has more sodium, Salmon or Cod?
Salmon contains 124.2mg of sodium versus 140.4mg in Cod. Cod is higher in sodium.
Do Salmon or Cod contain fiber?
Neither Salmon nor Cod 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 Salmon → Calories in Cod →