Foods · Comparisons
Atlantic salmon (cooked) vs Cod (cooked): calories and nutrition compared
The short answer
Gram for gram, there are about 96% more calories in atlantic salmon (cooked) than in cod (cooked). Per 100 g: atlantic salmon (cooked) ≈206 calories, cod (cooked) ≈105. In a typical portion, 3 oz of atlantic salmon (cooked) is about 175 calories and 3 oz of cod (cooked) about 89.
Side by side, per 100 g
| Per 100 g | Atlantic salmon (cooked) | Cod (cooked) |
|---|---|---|
| Calories | 206 kcal | 105 kcal |
| Protein | 22.1 g | 22.8 g |
| Carbohydrate | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 12.4 g | 0.9 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Atlantic salmon (cooked) | 3 oz | 85 g | 175 | 18.8 g |
| Cod (cooked) | 3 oz | 85 g | 89 | 19.4 g |
Protein per 100 calories
Per 100 calories: about 10.7 g of protein in atlantic salmon (cooked), about 21.7 g in cod (cooked).
Which one to pick
- Fewer calories per bite: Cod (cooked).
- More protein per calorie: Cod (cooked).
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Atlantic salmon (cooked) (FDC 175168), Cod (cooked) (FDC 171956).
Full nutrition pages: Atlantic salmon (cooked) · Cod (cooked)