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Salmon vs Cod: Calories Compared
Cod is lower in calories (82 vs 208 per 100g). Salmon has 20.4g protein per 100g versus 17.8g in Cod.
Per typical serving, Salmon provides 177 kcal (based on a 85g portion) versus Cod at 70 kcal (85g). The average adult needs around 2,000 calories per day, so salmon contributes 8.8% 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 | Salmon | Cod |
|---|---|---|
| Calories | 208 kcal | 82 kcal |
| Protein | 20.4g | 17.8g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 13.4g | 0.7g |
| of which Saturates | 3g | 0.1g |
| Fibre | 0g | 0g |
| Sodium | 59mg | 54mg |
| Potassium | 363mg | 413mg |
| Calcium | 9mg | 16mg |
| Iron | 0.3mg | 0.4mg |
| Vitamin C | 3.9mg | 1mg |
| Vitamin A | 58µg | 12µg |
| Selenium | 24µg | 33µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Salmon has more (208kcal vs 82kcal per 100g) — a difference of 126kcal. Cod is the lower-calories option if that is your priority.
- Protein: Salmon has more (20.4g vs 17.8g per 100g) — a difference of 2.6g. Salmon 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: Salmon has more (13.4g vs 0.7g per 100g) — a difference of 12.7g. Cod is the lower-fat option if that is your priority.
- Saturated fat: Salmon has more (3g vs 0.1g per 100g) — a difference of 2.9g. Cod is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Salmon has more (59mg vs 54mg per 100g) — a difference of 5mg. Cod is the lower-sodium option if that is your priority.
- Potassium: Cod has more (413mg vs 363mg per 100g) — a difference of 50mg. Cod is the stronger source of potassium here.
- Calcium: Cod has more (16mg vs 9mg per 100g) — a difference of 7mg. Cod 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: Salmon has more (4mg vs 1mg per 100g) — a difference of 3mg. Salmon is the stronger source of vitamin C here.
- Vitamin a: Salmon has more (58µg vs 12µg per 100g) — a difference of 46µg. Salmon is the stronger source of vitamin A here.
- Selenium: Cod has more (33µg vs 24µg per 100g) — a difference of 9µg. Cod is the stronger source of selenium here.
- Riboflavin (b2): Salmon has more (0mg vs 0mg per 100g) — a difference of 0mg. Salmon 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 | Salmon | % 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, Salmon provides more at 20.4g per 100g. For lower carbohydrates, Salmon has fewer carbs at 0g per 100g.
Both salmon 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, Salmon or Cod?
Salmon has 208 calories per 100g while Cod has 82 calories per 100g. Salmon is higher in calories by 126 kcal per 100g.
Which has more protein, Salmon or Cod?
Salmon contains 20.4g of protein per 100g. Cod contains 17.8g of protein per 100g. Salmon has more protein.
Is Salmon healthier than Cod?
Salmon has 208 kcal, 20.4g protein, 0g carbs and 13.4g 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, Salmon or Cod?
Salmon contains 0g of fibre per 100g, and Cod contains 0g per 100g. Salmon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Salmon vs Cod?
A typical 1 fillet of salmon (85g) is around 177 calories. A typical 1 fillet of cod (85g) is around 70 calories — a difference of 107 kcal per serving in favour of cod.
Can I substitute Salmon 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).