Is cod healthier than salmon? A Comprehensive Nutritional Analysis

October 5, 2025 •

4 min read

While a 100-gram serving of cooked wild Atlantic salmon provides more than 2,200 milligrams of omega-3 fatty acids, the same amount of cod contains only a fraction of that amount. This stark difference is at the heart of the debate: Is cod healthier than salmon?, and the answer depends heavily on your dietary goals and health priorities.

Quick Summary

This article provides a head-to-head comparison of cod and salmon, evaluating their nutritional profiles to help consumers decide which fish best fits their specific dietary requirements.

Key Points

Omega-3 Content: Salmon contains significantly more omega-3 fatty acids (EPA and DHA) essential for heart and brain health compared to cod.
Calorie and Fat Profile: Cod is a leaner fish, providing fewer calories and less fat per serving, making it a better option for weight management or low-fat diets.
Micronutrient Differences: Salmon is richer in vitamin D and most B vitamins, while cod contains notably more iodine.
Mercury Levels: Salmon generally has a lower mercury concentration than cod, which is a consideration for regular consumption, particularly for certain populations.
Dietary Goals Matter: The 'healthier' fish depends on individual goals—choose salmon for high omega-3s and vitamin D, and cod for lean protein, lower calories, and higher iodine intake.
Varied Intake Recommended: The most beneficial approach is to eat a variety of both fatty and lean fish to gain a wider spectrum of nutrients.

Both cod and salmon are popular seafood choices, celebrated for being excellent sources of high-quality protein. However, their nutritional differences, particularly in fat content, omega-3s, and calories, mean that one may be a better choice than the other depending on individual health objectives. While salmon is known for its rich, fatty texture and potent dose of omega-3s, cod is valued for its mild flavor and lean, flaky flesh.

Cod vs. Salmon: The Macronutrient Showdown

The most significant distinction between these two fish lies in their fat and calorie content. Cod is a classic example of a lean, white fish, while salmon is a fatty fish. This fundamental difference creates a ripple effect across their entire nutritional makeup.

Omega-3 Fatty Acids: A Clear Winner

For anyone focused on boosting their intake of long-chain omega-3 fatty acids, specifically EPA and DHA, salmon is the clear winner. These essential fats are crucial for heart health, brain function, and reducing inflammation.

Salmon: A 3.5-ounce serving of cooked Atlantic salmon contains a substantial amount of EPA and DHA, often exceeding 2 grams.
Cod: The same serving of cod has a significantly lower omega-3 content, providing only a fraction of what salmon offers.

Calories and Protein: What About Weight Loss?

Because of its higher fat content, salmon is more calorie-dense than cod. For individuals aiming for weight loss or calorie control, cod presents a compelling advantage.

Cod's Lean Profile: With its very low fat and calorie count, cod is an excellent source of protein for those on a reduced-calorie diet. A study found that overweight and obese adults who ate cod frequently experienced greater weight loss than those on a seafood-free diet.
Salmon's Satiety: While higher in calories, salmon's rich fat content also contributes to a feeling of fullness. Some people may find the increased satiety from salmon helps them control overall calorie intake, especially when paired with a balanced meal.

Beyond the Macros: Vitamins, Minerals, and Mercury

Beyond fats and calories, the two fish also offer different vitamin and mineral profiles that are important to consider.

Vitamin and Mineral Content


Nutrient	Salmon	Cod
Omega-3s (EPA+DHA)	High (Excellent source)	Low (Good source, but less than salmon)
Vitamin D	High (Excellent source)	Moderate
Vitamin B12	High (Excellent source)	High (Excellent source)
Niacin (B3)	High (Excellent source)	Good source
Selenium	High (Excellent source)	High (Excellent source)
Phosphorus	High (Excellent source)	High (Excellent source)
Potassium	High (Excellent source, especially wild)	Good source
Iodine	Low	High (Excellent source)

Mercury Levels

Mercury is a legitimate concern when consuming seafood, and the levels vary by species. In general, salmon contains significantly lower levels of mercury than cod. While cod is not considered a high-mercury fish, its levels are moderate. Choosing wild salmon can further reduce concerns about contaminants like PCBs, which may be present in some farmed salmon.

Weighing Your Options: Which Fish Is Right for You?

Choosing between cod and salmon isn't a matter of one being inherently superior. Your decision should align with your specific nutritional needs and health objectives.

For example:

If you prioritize heart and brain health: The high concentration of omega-3s in salmon makes it the top choice.
If you are focusing on weight loss: Cod is a leaner, lower-calorie protein source that can support weight management while providing essential nutrients.
If you want to boost iodine: Cod is a much richer source of iodine, a mineral critical for thyroid function, compared to salmon.
If you are concerned about mercury: Salmon has a lower mercury content, allowing for more frequent consumption without concerns over potential toxicity.

Many nutritionists suggest incorporating a variety of fish into your diet to reap the benefits of each. Combining lean and fatty fish ensures a diverse intake of vitamins, minerals, and healthy fats. For those who prefer a specific taste or texture, cod and salmon offer very different culinary experiences. Cod's mild, flaky profile makes it versatile for a variety of dishes, while salmon's rich, fatty texture stands out on its own.

Conclusion

In the debate over "Is cod healthier than salmon?", there is no universal winner. The healthiest choice is the one that aligns best with your personal health objectives. Salmon is a nutritional powerhouse, rich in omega-3 fatty acids, vitamin D, and many B vitamins, making it exceptional for heart and brain health. Cod, on the other hand, is an ideal choice for weight management, offering a high-protein, low-calorie, and low-fat option, along with more iodine. For optimal health, a varied diet that includes both lean and fatty fish is the best strategy. By understanding the distinct nutritional benefits of each, you can make an informed decision and enjoy both fish as part of a balanced diet.

For more information on the benefits of omega-3 fatty acids, consult a reliable source like the National Institutes of Health.

Frequently Asked Questions

Cod is generally better for weight loss due to its low-calorie, low-fat, and high-protein profile. Studies have shown that including lean fish like cod in a calorie-restricted diet can lead to greater weight loss.

Salmon has significantly more omega-3 fatty acids (EPA and DHA) than cod. For individuals seeking to maximize their omega-3 intake, salmon is the superior choice.

Both are beneficial, but salmon, with its high concentration of anti-inflammatory omega-3 fatty acids, offers more powerful protection against heart disease by helping to reduce blood pressure and triglycerides.

Yes, cod typically has a moderately higher mercury content than salmon. Salmon is considered a low-mercury fish, making it safer for more frequent consumption.

Salmon generally has a higher concentration of most B vitamins and vitamin D. However, cod contains more iodine and is also an excellent source of certain minerals like selenium.

The main difference is their fat content. Salmon is a fatty fish, rich in healthy omega-3 fats, while cod is a lean fish, with very low fat and calorie content.

This depends on your priorities. Wild-caught salmon is generally lower in contaminants like PCBs. For salmon, wild often contains fewer omega-3s than farmed, depending on the feed. Cod's mercury levels are not significantly different between farmed and wild varieties.