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Chicken Breast vs Cod: Calories Compared
Cod is lower in calories (82 vs 165 per 100g). Chicken Breast has 31g protein per 100g versus 17.8g in Cod.
Per typical serving, Chicken Breast provides 231 kcal (based on a 140g portion) versus Cod at 70 kcal (85g). The average adult needs around 2,000 calories per day, so chicken breast contributes 11.6% and cod contributes 3.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Chicken Breast | Cod |
|---|---|---|
| Calories | 165 kcal | 82 kcal |
| Protein | 31g | 17.8g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 3.6g | 0.7g |
| of which Saturates | 1g | 0.1g |
| Fibre | 0g | 0g |
| Sodium | 74mg | 54mg |
| Potassium | 256mg | 413mg |
| Calcium | 15mg | 16mg |
| Iron | 1mg | 0.4mg |
| Vitamin C | 0mg | 1mg |
| Vitamin A | 6µg | 12µg |
| Selenium | 28µg | 33µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 82kcal per 100g) — a difference of 83kcal. Cod is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 17.8g per 100g) — a difference of 13.2g. Chicken Breast is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Chicken Breast has more (3.6g vs 0.7g per 100g) — a difference of 2.9g. Cod is the lower-fat option if that is your priority.
- Saturated fat: Chicken Breast has more (1g vs 0.1g per 100g) — a difference of 0.9g. Cod is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Chicken Breast has more (74mg vs 54mg per 100g) — a difference of 20mg. Cod is the lower-sodium option if that is your priority.
- Potassium: Cod has more (413mg vs 256mg per 100g) — a difference of 157mg. Cod is the stronger source of potassium here.
- Calcium: Cod has more (16mg vs 15mg per 100g) — a difference of 1mg. Cod is the stronger source of calcium here.
- Iron: Chicken Breast has more (1mg vs 0mg per 100g) — a difference of 1mg. Chicken Breast is the stronger source of iron here.
- Vitamin c: Cod has more (1mg vs 0mg per 100g) — a difference of 1mg. Cod is the stronger source of vitamin C here.
- Vitamin a: Cod has more (12µg vs 6µg per 100g) — a difference of 6µg. Cod is the stronger source of vitamin A here.
- Selenium: Cod has more (33µg vs 28µg per 100g) — a difference of 5µg. Cod is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Chicken Breast | % DV | Cod | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cod is the lower-calorie option at 82 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both chicken breast and cod can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Chicken Breast or Cod?
Chicken Breast has 165 calories per 100g while Cod has 82 calories per 100g. Chicken Breast is higher in calories by 83 kcal per 100g.
Which has more protein, Chicken Breast or Cod?
Chicken Breast contains 31g of protein per 100g. Cod contains 17.8g of protein per 100g. Chicken Breast has more protein.
Is Chicken Breast healthier than Cod?
Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Cod has 82 kcal, 17.8g protein, 0g carbs and 0.7g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Chicken Breast or Cod?
Chicken Breast contains 0g of fibre per 100g, and Cod contains 0g per 100g. Chicken Breast has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chicken Breast vs Cod?
A typical 1 breast of chicken breast (140g) is around 231 calories. A typical 1 fillet of cod (85g) is around 70 calories — a difference of 161 kcal per serving in favour of cod.
Can I substitute Chicken Breast for Cod in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).