Salmon vs Cod: Nutrition Comparison
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 |
1 Serving (151.0g)
|
1 Serving (151g)*
|
|---|---|---|
| Calories | 209.9 kcal | 157 kcal |
| Total Fat | 12 g | 1.4 g |
| Saturated Fat | 2 g | 0.3 g |
| Cholesterol | 69.5 mg | 81.5 mg |
| Sodium | 104.2 mg | 117.8 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 23 g | 34.4 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.