Is Cod Safer Than Salmon? A Comprehensive Safety and Nutritional Guide

January 13, 2026 •

4 min read

While all fish contain some level of mercury, certain species and sourcing methods significantly influence overall safety. The question of whether cod is safer than salmon involves weighing various factors, including contaminant levels, nutritional profiles, and the risks associated with wild versus farmed sourcing.

Quick Summary

The relative safety of cod versus salmon depends on factors like mercury levels, which tend to be lower in salmon, and parasite risk, which is higher in wild varieties of both. Salmon offers more omega-3s, while cod is leaner; the choice often hinges on specific health goals and sourcing transparency.

Key Points

Mercury Levels: Salmon generally has lower mercury than cod, making it a slightly safer choice for frequent consumption, especially for pregnant women and children.
Parasite Risk: Wild versions of both cod and salmon can carry parasites, but this risk is eliminated by proper cooking or freezing.
Farmed vs. Wild: The safety of farmed fish depends on the farm's practices, while wild fish safety depends on the health of its water source. Wild Alaskan salmon is often cited as a very clean option.
Nutritional Value: Salmon is a fatty fish rich in omega-3s, while cod is a lean fish with fewer calories and less fat.
Contaminants: Farmed salmon has historically had higher levels of certain contaminants like PCBs, though levels have recently decreased. Wild fish accumulate contaminants based on their environment.
Best Practice: Eating a variety of fish, both cod and salmon, from reputable and transparent sources is the safest approach to a healthy diet.

Comparing Cod and Salmon: Beyond the Basics

When evaluating if cod is safer than salmon, it's crucial to look past simple comparisons and consider the nuances of each fish. Both are excellent sources of lean protein, but differences in their diet, habitat, and life cycle impact their contaminant load and nutritional value.

Mercury Levels: An Important Distinction

Mercury is a neurotoxin that bioaccumulates in fish, with levels generally increasing with the fish's size and position in the food chain. In this area, salmon typically has an advantage over cod.

Salmon: Generally low in mercury. This is because salmon are not high-level predators and have relatively short life spans compared to species like shark or swordfish.
Cod: While also considered a low-mercury fish, some studies indicate cod can have slightly higher mercury concentrations than salmon. The mercury content can vary by species (e.g., Pacific vs. Atlantic) and location.

For most healthy adults, consuming either fish in moderation is not a significant mercury risk. However, vulnerable populations, like pregnant women, nursing mothers, and young children, should be more cautious and prioritize fish with the lowest mercury levels.

Parasites: A Raw Consideration

Parasites are naturally occurring in wild fish and are a concern for those who eat raw or undercooked seafood. Wild salmon is known to carry parasites, such as Anisakid nematodes, with some wild Pacific salmon having high infection rates. Wild-caught cod, which feeds near the bottom, is also susceptible to parasites.

The key to mitigating this risk lies in proper food preparation and freezing. Cooking fish thoroughly kills all parasites, making it safe for consumption. For raw preparation, such as sushi or sashimi, the fish must be frozen to specific temperatures for a set duration to kill any potential parasites. Farmed fish, which are fed a controlled, parasite-free diet, are generally at a much lower risk.

Wild vs. Farmed: The Sourcing Matters

The most significant factor in comparing the safety of cod and salmon is often whether the fish is wild-caught or farm-raised. This distinction impacts not only safety but also nutrition and environmental sustainability.

Wild-Caught: Wild fish live in their natural habitat and eat a natural diet. However, they can be exposed to environmental pollutants and parasites. The specific water body's health is a critical factor. For example, Alaskan wild salmon is considered a very clean and healthy choice.
Farm-Raised: The safety and nutritional value of farmed fish depend heavily on the specific farm's practices, including feed quality, water management, and antibiotic use. Responsible aquaculture practices can produce fish with low contaminant levels, but poorly regulated farms can lead to higher levels of toxins and disease.

Nutritional Differences: Fat vs. Lean

Beyond safety, the nutritional profiles of cod and salmon differ greatly, primarily due to their fat content.

Cod: A lean, white fish, cod is a great source of high-quality protein, B vitamins, and minerals like phosphorus, potassium, and magnesium. It has a very mild flavor and lower calorie count than salmon.
Salmon: A fatty, pink fish, salmon is renowned for its high levels of anti-inflammatory omega-3 fatty acids (EPA and DHA), which support brain and heart health. It is also richer in vitamin D and B12 than cod.

Comparison Table: Cod vs. Salmon Safety and Nutrition


Feature	Cod	Salmon
Mercury Levels	Low to moderate, varies by source; generally higher than salmon.	Consistently low across species.
Parasite Risk	Can carry parasites in wild versions; risk mitigated by cooking/freezing.	Wild salmon has higher risk of parasites than farmed; risk mitigated by cooking/freezing.
Contaminants	Wild varieties may be exposed to pollutants; farmed quality depends on farm.	Farmed can have higher levels of PCBs and toxins if unregulated; wild is cleaner.
Omega-3s	Low in omega-3s, but cod liver oil is very high.	Excellent source of heart-healthy omega-3s.
Lean vs. Fatty	Lean, flaky, and lower in calories.	Fatty, richer flavor, and higher in calories.
Sustainability	Varies by stock (e.g., some Atlantic cod stocks are overfished).	Better for wild populations (e.g., Alaskan salmon); concerns with some farmed varieties.

Conclusion: Making Your Safest Choice

Neither cod nor salmon is inherently "safer" than the other across all metrics; the best choice depends on your health goals and the fish's specific origin. For those prioritizing lower mercury and higher omega-3s, properly sourced salmon (especially wild Alaskan) is often the better option. If minimizing calories and saturated fat is the goal, or if you prefer a milder taste, cod is an excellent choice. The most crucial aspect of safety, regardless of the fish, is proper sourcing and preparation. Consumers should always prioritize fish from reputable suppliers and cook seafood thoroughly or ensure it was properly frozen if consumed raw. Variation is key to a balanced diet, so including both cod and salmon, prepared correctly, is the best approach for long-term health. For more detailed guidelines on fish safety, the U.S. Food and Drug Administration provides helpful advice, particularly for pregnant women and children.

A Final Word on Preparation and Origin

As the data shows, the origin and preparation method are far more important to safety than the species alone. Wild vs. farmed and cooked vs. raw are the defining variables. By choosing a reputable source and cooking your fish correctly, you can enjoy the many health benefits of both cod and salmon without undue concern over safety.

Frequently Asked Questions

Wild salmon is often considered safer because it avoids the potential contaminants (like certain pesticides or higher PCBs) and antibiotics sometimes found in poorly regulated farmed environments. However, wild salmon can have a higher parasite risk, which is eliminated by cooking or proper freezing.

No, cod is generally considered a low-to-moderate mercury fish, falling well below high-mercury species like king mackerel and swordfish. Its mercury levels are typically slightly higher than salmon but safe for most people in moderation.

Eating raw fish, including cod and salmon, carries a risk of parasites. To be safe, raw fish should be frozen to specific temperatures and for a sufficient duration before consumption to kill any parasites. Farmed fish, raised on a controlled diet, generally has a much lower parasite risk.

Salmon is significantly healthier for heart health due to its much higher content of omega-3 fatty acids (EPA and DHA), which are known to reduce inflammation and support cardiovascular health.

Yes, similar to salmon, farmed cod is less likely to have parasites than wild cod because they are raised in controlled environments with parasite-free feed. However, the safety depends on the farm's specific practices and hygiene.

To reduce contaminant risk, choose wild-caught fish from clean sources (like Alaskan salmon) or verify that your farmed fish comes from a reputable, responsibly managed farm. Varying your fish intake also helps to minimize exposure to any single type of contaminant.

Yes, environmental impacts differ. Overfishing is a concern for some wild cod stocks, particularly in the Atlantic. Farmed salmon has raised environmental concerns regarding waste, chemical use, and potential disease transmission to wild fish, though responsible farming seeks to mitigate these issues.