Cod vs. Salmon: Which Is Better for Weight Loss?

January 10, 2026 •

4 min read

According to the Dietary Guidelines for Americans, seafood consumption is recommended to be at least two servings per week, yet many people wonder which types are best for weight management. When comparing cod and salmon for weight loss, the answer depends heavily on your specific dietary goals, as each fish offers unique nutritional benefits.

Quick Summary

This article provides a detailed comparison of cod and salmon, evaluating their nutritional profiles, calorie counts, and protein content to determine which is more suitable for various weight loss strategies. It also explores the roles of omega-3s, different cooking methods, and practical tips for incorporating either fish into a balanced diet to achieve your fitness goals.

Key Points

Cod is Best for Lowest Calories: Cod is a lean, white fish, making it significantly lower in calories and fat than salmon.
Salmon is Richer in Omega-3s: Salmon is an oily fish, packed with heart-healthy omega-3 fatty acids that support metabolic health.
Protein Promotes Satiety in Both: Both fish are excellent sources of high-quality protein, which helps you feel full and satisfied.
Consider Your Primary Goal: Choose cod for maximum calorie efficiency, or salmon for the added benefits of omega-3s.
Healthy Cooking is Key: The healthiness of either fish depends heavily on preparation; opt for baking, grilling, or steaming to avoid excess fat.
Incorporating Both is Beneficial: For a well-rounded diet, include both cod and salmon in your weekly meal plan to reap the benefits of both lean and fatty fish.
Portion Control is Still Crucial: While fish is healthy, managing portion sizes is still necessary to maintain a calorie deficit for weight loss.

Nutritional Showdown: Cod vs. Salmon

Both cod and salmon are excellent sources of high-quality, lean protein, but they differ significantly in their fat and calorie content. Cod is a lean, white fish, while salmon is an oily, fatty fish. Understanding these fundamental differences is crucial when making a choice for your weight loss journey. A 100-gram serving of cod contains approximately 82 calories and less than 1 gram of fat, making it an extremely low-calorie protein option. The same portion of salmon, however, contains around 206 calories and 13 grams of fat, with a high concentration of heart-healthy omega-3 fatty acids.

The Case for Cod: Leaner and Lower in Calories

For those on a strict, calorie-restricted diet, cod is the clear winner. Its low-calorie density allows for larger portion sizes, which can help promote feelings of fullness and satisfaction, preventing overeating. The high protein content also plays a significant role, as protein has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it than it does for fats or carbohydrates. A 2009 study on overweight and obese adults found that those who consumed cod as part of an energy-restricted diet experienced more substantial weight loss than those who didn't consume seafood.

Benefits of Choosing Cod

Higher Volume: A low-calorie count means you can eat a larger portion to feel full.
Excellent Protein-to-Calorie Ratio: Maximizes protein intake while minimizing calorie intake.
Mild Flavor: The mild taste is versatile and can be used in a variety of low-calorie recipes.
Rich in Micronutrients: Cod is a great source of B vitamins, phosphorus, and selenium, which support metabolism and overall health.

The Case for Salmon: Omega-3 Rich and More Satiating

While salmon is higher in calories due to its fat content, these are healthy, polyunsaturated fats—specifically omega-3 fatty acids EPA and DHA. These fats offer unique benefits for weight loss that go beyond simple calorie counting. Omega-3s can help reduce inflammation, which has been linked to weight gain and metabolic issues. They may also improve insulin sensitivity and boost metabolic rate. The combination of high protein and healthy fats in salmon makes it incredibly satiating, helping to reduce cravings and keep you feeling full for longer.

Benefits of Choosing Salmon

Rich in Omega-3s: Offers significant anti-inflammatory and metabolic benefits that support weight loss.
High Protein Content: Promotes satiety and helps preserve lean muscle mass during a calorie deficit.
Supports Metabolic Health: Omega-3s can improve insulin sensitivity and support overall metabolic function.
Nutrient-Dense: Provides a wider range of vitamins and minerals, including vitamin D and B12, crucial for overall wellness.

Cooking Methods Matter

The method of preparation is a critical factor in determining how healthy either fish is for weight loss. A grilled or baked fillet of either fish is a lean protein source. However, frying cod can cause it to absorb more fat, significantly increasing its calorie count and altering its fatty acid profile. To keep meals low-calorie and maximize nutritional benefits, consider these preparation methods:

Baking or Grilling: Uses minimal added oil, preserving the fish's natural nutritional value.
Steaming or Poaching: Requires no added fats and produces a moist, tender result.
Pairing with Vegetables: Serving either fish with steamed or roasted vegetables creates a balanced, nutrient-dense meal.

Comparison Table: Cod vs. Salmon for Weight Loss


Feature	Cod (per 100g)	Salmon (per 100g)	Ideal For:
Calories	Approx. 82 kcal	Approx. 206 kcal	Cod: Calorie-restricted diets
Protein	Approx. 18 g	Approx. 22 g	Salmon: Muscle building & satiety
Fat	Approx. 0.7 g	Approx. 13 g	Cod: Very low-fat diets
Omega-3s	Approx. 0.1 g	Approx. 1.8 g	Salmon: Anti-inflammatory benefits
Satiety	Good (due to protein)	Excellent (protein & fat combo)	Salmon: Craving control
Versatility	High, mild flavor	High, distinct flavor	Both are very versatile

The Final Verdict

Ultimately, there is no single "better" option, as the ideal choice between cod and salmon depends on your personal weight loss strategy. If your primary goal is to consume the fewest calories possible while maximizing protein intake, cod is your best bet. It allows you to feel full on fewer calories, supporting a steep calorie deficit. On the other hand, if your goal is to incorporate more healthy fats and prioritize metabolic and hormonal health alongside weight loss, salmon is the superior choice. Its higher omega-3 and protein content provide enhanced satiety and anti-inflammatory benefits that can support long-term, sustainable weight management. For many, a balanced approach including both fish varieties throughout the week offers the best of both worlds. For more detailed nutritional comparisons, resources like the National Institutes of Health provide valuable data.

Conclusion: Which Fish is Right for Your Diet?

Both cod and salmon are healthy fish that can be excellent additions to a weight loss diet. Cod is the leanest option, making it perfect for strict calorie-controlled plans, while salmon's rich omega-3 profile provides powerful metabolic and satiety benefits. Your choice should be guided by your individual goals and nutritional priorities. No matter which you choose, always opt for healthy cooking methods like baking or grilling to avoid adding unnecessary fat and calories. By understanding the distinct advantages of each, you can make an informed decision that best supports your wellness journey.

Frequently Asked Questions

Yes, you can eat fish as part of a daily weight loss diet, provided it's prepared in a healthy manner and you stick to appropriate portion sizes. Health experts often recommend having 2-3 servings of fatty fish like salmon per week, alongside other lean protein sources.

A 100-gram serving of salmon generally contains slightly more protein (approx. 22g) than a comparable serving of cod (approx. 18g). However, both are excellent sources of protein for weight loss.

Yes, there is a difference. Salmon has lower mercury levels than cod. The health benefits of regular fish consumption generally outweigh the risks from mercury for most people, especially with low-mercury fish.

Wild-caught fish is often leaner and can have a better nutritional profile compared to farmed fish. However, both wild and farmed varieties of cod and salmon can support weight loss when prepared healthily.

Omega-3s can aid weight loss by reducing inflammation, which is often associated with weight gain. They may also improve insulin sensitivity and boost metabolic rate, leading to more efficient fat burning.

The healthiest cooking methods are those that use minimal added fat. These include baking, grilling, steaming, or poaching. Avoid deep-frying, which adds significant calories.

While both are high in protein, salmon's combination of protein and healthy fats tends to provide greater satiety and help control cravings more effectively than lean cod.