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Prawns vs Cod: Calories Compared
Prawns is lower in calories (71 vs 82 per 100g). Prawns has 13.6g protein per 100g versus 17.8g in Cod.
Per typical serving, Prawns provides 71 kcal (based on a 100g portion) versus Cod at 70 kcal (85g). The average adult needs around 2,000 calories per day, so prawns contributes 3.5% 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 | Prawns | Cod |
|---|---|---|
| Calories | 71 kcal | 82 kcal |
| Protein | 13.6g | 17.8g |
| Carbohydrates | 0.9g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 1g | 0.7g |
| of which Saturates | 0.3g | 0.1g |
| Fibre | 0g | 0g |
| Sodium | 566mg | 54mg |
| Potassium | 113mg | 413mg |
| Calcium | 54mg | 16mg |
| Iron | 0.2mg | 0.4mg |
| Vitamin C | 0mg | 1mg |
| Vitamin A | 54µg | 12µg |
| Selenium | 30µg | 33µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cod has more (82kcal vs 71kcal per 100g) — a difference of 11kcal. Prawns is the lower-calories option if that is your priority.
- Protein: Cod has more (17.8g vs 13.6g per 100g) — a difference of 4.2g. Cod is the stronger source of protein here.
- Carbohydrates: Prawns has more (0.9g vs 0g per 100g) — a difference of 0.9g.
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Prawns has more (1g vs 0.7g per 100g) — a difference of 0.3g. Cod is the lower-fat option if that is your priority.
- Saturated fat: Prawns has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. Cod is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Prawns has more (566mg vs 54mg per 100g) — a difference of 512mg. Cod is the lower-sodium option if that is your priority.
- Potassium: Cod has more (413mg vs 113mg per 100g) — a difference of 300mg. Cod is the stronger source of potassium here.
- Calcium: Prawns has more (54mg vs 16mg per 100g) — a difference of 38mg. Prawns is the stronger source of calcium here.
- Iron: Cod has more (0mg vs 0mg per 100g) — a difference of 0mg. Cod 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: Prawns has more (54µg vs 12µg per 100g) — a difference of 42µg. Prawns is the stronger source of vitamin A here.
- Selenium: Cod has more (33µg vs 30µg per 100g) — a difference of 3µg. Cod is the stronger source of selenium here.
- Riboflavin (b2): Cod has more (0mg vs 0mg per 100g) — a difference of 0mg. Cod is the stronger source of riboflavin (B2) here.
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 | Prawns | % 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, Prawns is the lower-calorie option at 71 kcal per 100g. If you need more protein, Cod provides more at 17.8g per 100g. For lower carbohydrates, Cod has fewer carbs at 0g per 100g.
Both prawns 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, Prawns or Cod?
Prawns has 71 calories per 100g while Cod has 82 calories per 100g. Cod is higher in calories by 11 kcal per 100g.
Which has more protein, Prawns or Cod?
Prawns contains 13.6g of protein per 100g. Cod contains 17.8g of protein per 100g. Cod has more protein.
Is Prawns healthier than Cod?
Prawns has 71 kcal, 13.6g protein, 0.9g carbs and 1g 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, Prawns or Cod?
Prawns contains 0g of fibre per 100g, and Cod contains 0g per 100g. Prawns has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Prawns vs Cod?
A typical 100g serving of prawns (100g) is around 71 calories. A typical 1 fillet of cod (85g) is around 70 calories — a difference of 1 kcal per serving in favour of cod.
Can I substitute Prawns 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).