Caloric Content: The Fundamental Difference
The primary reason for the vast difference in caloric content between cod and salmon is their fat content. Cod is classified as a lean fish, meaning it has a very low-fat content, while salmon is a fatty, or oily, fish. The higher fat in salmon directly translates to more calories per serving, as fat provides nine calories per gram compared to protein and carbohydrates, which provide four calories per gram.
For a raw, 100-gram portion, Atlantic cod contains around 82 calories and less than 1 gram of fat. In contrast, raw farmed Atlantic salmon provides approximately 203–208 calories and 13–15 grams of fat. Even cooked, the difference is significant: a 100-gram serving of cooked wild Atlantic cod has about 105 calories, while the same portion of cooked wild Atlantic salmon contains roughly 182 calories.
A Closer Look at Macronutrients
While calories are a key factor, a complete nutritional comparison requires a closer look at the macronutrient breakdown of each fish.
Protein
Both cod and salmon are celebrated as excellent sources of high-quality protein, providing all essential amino acids. Despite their calorie difference, the protein content per 100 grams is quite similar. A 100-gram serving of cooked cod and salmon both offer around 20–25 grams of protein, making either an effective choice for muscle growth, repair, and satiety.
Fat and Omega-3 Fatty Acids
This is where the most significant nutritional distinction lies. As an oily fish, salmon is a powerhouse of heart-healthy omega-3 fatty acids, specifically EPA and DHA. Wild Atlantic salmon, for example, can contain around 2,208 milligrams of omega-3s per 100-gram serving, while farmed salmon might have even more depending on its diet. Cod, as a lean fish, contains much lower levels of omega-3s in its fillet—just 171 milligrams per 100 grams. While cod liver oil is a concentrated source of these fatty acids, the fillet itself offers less in comparison.
Comparing Key Vitamins and Minerals
Beyond macronutrients, both fish provide a robust array of essential vitamins and minerals, though their specific strengths differ.
Cod is an excellent source of:
- Selenium: Important for thyroid function and DNA production.
- Phosphorus: Critical for bone health and energy production.
- B Vitamins: A good source of B12 and niacin, which support nerve health and metabolism.
Salmon is an excellent source of:
- Vitamin D: One of the few natural food sources of this crucial nutrient, which aids calcium absorption and immune function.
- Vitamin B12: Offering a much higher percentage of the daily value than cod, essential for nerve and blood cell health.
- Potassium: Helps regulate blood pressure and nerve function.
- Selenium: Also a rich source of selenium.
The Impact of Farming on Nutrition
When comparing wild-caught vs. farmed fish, the nutritional profile can shift. Farmed salmon, for instance, typically has a higher fat content than its wild counterpart due to controlled diets, which often means more calories and omega-3s. However, some studies raise concerns about potentially higher levels of certain contaminants in farmed fish, though both wild and farmed are generally considered low in mercury. Wild salmon is leaner and provides fewer calories than farmed varieties.
A Side-by-Side Comparison
| Nutritional Aspect (per 100g cooked) | Atlantic Cod (Wild) | Atlantic Salmon (Wild) |
|---|---|---|
| Calories | ~105 kcal | ~182 kcal |
| Protein | ~23g | ~25g |
| Fat | Trace amounts | Rich source of fat |
| Omega-3s (EPA+DHA) | ~171 mg | ~2,208 mg |
| Vitamin D | Moderate | Very high |
| Vitamin B12 | Good source | Excellent source |
| Selenium | Rich source | Rich source |
Culinary Versatility
Cod's mild flavor and flaky, firm texture make it exceptionally versatile. It's a popular choice for fish and chips, fish tacos, and chowders. Steaming, baking, or grilling are healthier cooking methods that preserve its low-calorie status.
Salmon's distinct rich flavor and dense, meaty texture lend itself to many preparations. Baking, grilling, and searing are common, allowing its healthy fats to shine. It's excellent in salads, pasta, and paired with bold sauces.
Conclusion: Choosing for Your Dietary Goals
Neither cod nor salmon is inherently "better"; the ideal choice depends on your specific nutritional goals. If your priority is a very low-calorie, lean protein source for weight management, cod is the clear winner. It provides essential nutrients without the higher fat and calorie count of salmon. However, if you are looking to maximize your intake of anti-inflammatory omega-3 fatty acids, vitamin D, and vitamin B12 for heart and brain health, salmon is the superior option. For general health, incorporating both into a balanced diet is a fantastic strategy, enjoying the benefits of each. For more information on the benefits of omega-3s, consider reviewing official health resources such as the NIH Office of Dietary Supplements fact sheet on the topic.
