Is Cod or Tilapia Leaner? A Nutritional Comparison

November 27, 2025 •

3 min read

According to nutritional data, cod is the leaner fish, containing significantly less fat per serving compared to tilapia. The decision of whether cod or tilapia is a better choice for a healthy diet, however, extends far beyond simple fat content.

Quick Summary

Cod is the leaner fish, featuring less fat and fewer calories per serving. Tilapia offers slightly more protein, but the fishes' nutritional and environmental profiles differ significantly.

Key Points

Cod is leaner: Per 3-ounce serving, Atlantic cod has approximately 60% less fat than tilapia.
Fatty acid profile favors cod: Cod has a better balance of omega-3 to omega-6 fatty acids, beneficial for heart health and inflammation.
Tilapia offers slightly more protein: While less lean, tilapia can sometimes provide a slightly higher protein count per serving.
Sourcing is a key difference: Most cod is wild-caught, while tilapia is primarily farm-raised, which influences sustainability and quality.
Consider mercury levels: Cod typically contains lower levels of mercury than tilapia, making it a safer option for more frequent consumption, particularly for vulnerable populations.
Flavor and texture vary: Cod is known for a tender, flaky texture, while tilapia is slightly firmer, making them suited for different culinary applications.

The Macronutrient Showdown: Fat, Protein, and Calories

When evaluating if cod or tilapia is leaner, the macronutrient breakdown is the most important factor. Nutritional data per 3-ounce (85g) serving shows a clear difference:

Atlantic Cod: Contains approximately 70 calories and just 0.6 grams of fat, with 15.1 grams of protein.
Tilapia: Contains roughly 81 calories and 1.4 grams of fat, providing around 17 grams of protein.

From these numbers, Atlantic cod is decidedly the leaner option, with nearly 60% less fat per serving. While tilapia boasts slightly more protein, the difference is not substantial enough to overcome cod's advantage in overall leanness. This is a crucial detail for anyone closely tracking their caloric and fat intake for weight management.

Diving Deeper: Omega-3 vs. Omega-6 Fatty Acids

Beyond the total fat count lies a more complex nutritional story involving the type of fatty acids present. While both fish contain these healthy fats, their ratios are a significant point of differentiation.

Cod: Offers a healthier ratio of omega-3 to omega-6 fatty acids. Omega-3s are renowned for their anti-inflammatory properties and are vital for heart and brain health.
Tilapia: Contains a much higher ratio of omega-6 to omega-3 fatty acids. While omega-6s are essential, excessive consumption compared to omega-3s is often associated with promoting inflammation.

For those focused on reducing overall inflammation, cod's more balanced fatty acid profile gives it a significant edge. This is an important consideration, especially given that many modern Western diets already contain an overabundance of omega-6 fatty acids.

Other Nutritional Considerations

Both cod and tilapia are valuable sources of vitamins and minerals, though they excel in different areas:

Cod provides a great source of:

Vitamin B12
Niacin
Phosphorus
Selenium
Iodine

Tilapia provides a great source of:

Vitamin B12
Phosphorus
Selenium
Potassium

Tilapia contains higher amounts of vitamin B12, but cod provides more niacin and important minerals like potassium. Both offer selenium, which is crucial for thyroid function.

Sustainability and Sourcing: Farmed vs. Wild-Caught

One of the most discussed topics concerning these fish is their sourcing. Most cod is wild-caught, while tilapia is predominantly farm-raised. This leads to key differences in environmental impact and quality.

Tilapia: Its ability to be farmed efficiently has made it an incredibly affordable and accessible protein source. However, concerns have been raised in the past about the quality of some farming practices, including overcrowding and feed quality. Sourcing responsibly farmed tilapia with certifications like ASC or GAA can mitigate these issues.
Cod: Wild-caught cod stocks, especially in the Atlantic, have faced significant overfishing issues historically. Sustainable fisheries management has improved, but careful sourcing is still recommended. Wild-caught fish are often seen as having a better nutritional profile due to a more varied, natural diet. To make an informed choice, consult resources like the Monterey Bay Aquarium's Seafood Watch guide for sustainability ratings based on catch location and method. For more information, visit Seafood Watch.

Comparison Table: Cod vs. Tilapia (per 3 oz / 85g serving)


Feature	Atlantic Cod	Tilapia
Calories	70 kcal	81 kcal
Total Fat	0.6 g	1.4 g
Protein	15.1 g	17 g
Omega-3s	~156 mg	~77 mg
Omega-6s	Lower ratio	Higher ratio
Mercury	Lower amounts	Moderate amounts
Primary Sourcing	Wild-caught	Farm-raised
Flavor	Mild, slightly milky	Mild, slightly sweet
Texture	Tender, flaky	Firmer, flaky

Conclusion: Which Fish is the Better Choice?

While both are excellent sources of protein, cod is unequivocally the leaner fish with fewer calories and a more favorable omega-3 to omega-6 ratio. For those prioritizing lower fat intake, cod is the clear winner. However, tilapia's affordability and accessibility, especially from sustainable farms, make it a viable, high-protein alternative. The choice between them often depends on specific dietary goals, budget, flavor preference, and concerns about sourcing and sustainability. By considering all aspects, you can determine which of these popular white fish best fits your lifestyle. Ultimately, incorporating either cod or responsibly sourced tilapia into your diet is a positive step towards healthier eating.

Frequently Asked Questions

Cod is considered a very lean fish, containing a minimal amount of fat, which makes it an excellent choice for a low-fat diet.

Yes, tilapia is a good fish for weight loss due to its low-calorie, high-protein content, which helps increase satiety and build muscle mass.

Cod generally has a higher omega-3 fatty acid content compared to tilapia. More importantly, cod has a more balanced omega-3 to omega-6 ratio, which is better for reducing inflammation.

While both are healthy protein sources, wild-caught cod is often considered healthier due to a more varied diet and a more favorable omega fatty acid profile. However, responsibly farmed tilapia can also be a nutritious and sustainable choice.

Cod is typically lower in mercury than tilapia, making it a safer option for those who eat fish frequently, including children and pregnant women. Both are generally low-mercury fish overall.

Both fish have a mild flavor, but cod has a slightly richer, sometimes milky taste, while tilapia can be milder and sweeter. Cod's texture is typically more tender, while tilapia is slightly firmer.

Tilapia is generally more affordable than cod, largely due to its efficient farming methods. Price can vary based on sourcing, market, and whether the fish is fresh or frozen.