Cod vs Salmon:Which Fish Is Healthier

Did you know that more than 80% of Americans’ diets are low in vegetables, fruits, and dairy?

Eating a healthy diet is important, but it can be hard to know which foods are best for you between cod or salmon.

When it comes to fish, there are so many options and it can be difficult to decide which one is the healthiest choice.

We’ve got you covered! Keep reading because in this guide we’ll compare cod vs salmon nutrition and break down the pros and cons of each so that you can make an informed decision about what’s right for your body.

Protein and Fat

When it comes to protein and fat, both cod and salmon are excellent sources for both. Cod loin contains about 20 grams of protein in a 3-ounce serving, while salmon has slightly more at 22 grams per serving.

They offer similar amounts of “good” fats, with each containing around 1 gram of omega-3 fatty acids per 3-ounce serving. Omega-3s are associated with improved heart health and better blood sugar control, among other benefits.

The difference between the two is that cod has slightly less total fat at 2 grams per serving compared to 5 grams in salmon. For those who are watching their saturated fat intake, this makes cod the healthier choice since it only contains 0.5 grams whereas salmon has 1.1 grams per serving.


Both fish are high in potassium, with cod offering more at 380 milligrams (mg) per serving compared to salmon’s 330 mg. Cod offers more phosphorus as well, with a 3-ounce serving providing 160 mg versus the 130 mg found in salmon.

Cod is also higher in calcium and magnesium than salmon, containing 80 mg and 11.5 mg respectively while salmon has 55 mg of calcium and 10.3 mg of magnesium per serving. All these minerals help support healthy bones and teeth, as well as muscle contractions and nerve function.


Salmon holds the upper hand when it comes to vitamins, particularly B vitamins like niacin and vitamin B12 which are important for energy production and brain health. A 3-ounce serving of salmon contains 10 mg of niacin and 4.8 micrograms (mcg) of vitamin B12, while cod provides only 2.7 mg and 0.9 mcg per serving, respectively.

Cod also has a higher amount of vitamin A than salmon; the former contains 75 international units (IUs) while the latter contains 50 IUs per 3-ounce serving. Vitamin A plays an important role in eye health, cell growth, and immunity.

Cod Vs Salmon: Which One Should You Eat?

When it comes to choosing between cod vs salmon for nutritional value, both have their merits when it comes to protein and certain minerals like phosphorus and calcium. However, if you’re looking for more vitamins such as B12 or vitamin A, then salmon is the better choice.

Ultimately, it comes down to personal preference when deciding which fish is healthier for you. So just choose the one that tastes the best for you!

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