Cod vs Halibut: Calories and Nutrition Compared (2026)

Halibut has higher protein at 22.5 g compared to Cod's 18.7 g. Cod is lower in calories with 85 calories, while Halibut has 111 calories.

Cod and Halibut are two popular types of fish that offer distinct nutritional profiles. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Cod and Halibut?

Cod is a lean white fish known for its mild flavor and flaky texture, commonly used in various dishes. It is a good source of protein and low in fat. Halibut is a flatfish with a firm texture and a slightly sweet flavor, often enjoyed grilled or baked. It is rich in protein and healthy fats.

Cod vs Halibut: Nutrition Side by Side

Below is a side-by-side comparison of Cod and Halibut's nutritional values per 100 grams.

Nutrient (per 100 g)	Cod (cooked)	Halibut (cooked)
Calories	85 kcal	111 kcal
Protein	18.7 g	22.5 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	0.5 g	1.6 g
Fiber	0 g	0 g
Sodium	372 mg	82 mg

Which Is Better, Cod or Halibut?

For weight loss: Cod contains 85 calories, making it lower in calories than Halibut, which has 111 calories.

For muscle and protein: Halibut provides 22.5 g of protein, exceeding Cod's 18.7 g of protein.

For low-carb or low-sugar: Both Cod and Halibut have 0 g of carbs and 0 g of sugar.

How to Track Cod and Halibut Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Halibut has 22.5 g of protein, while Cod has 18.7 g of protein.

Which fish has fewer calories?

Cod has 85 calories, whereas Halibut has 111 calories.

What is the fat content of Cod?

Cod contains 0.5 g of fat per 100 g.

What is the sodium level in Halibut?

Halibut has 82 mg of sodium per 100 g.

Do both fish contain carbs?

Both Cod and Halibut contain 0 g of carbs per 100 g.

How much sugar is in Cod?

Cod contains 0 g of sugar per 100 g.

Key Takeaways

• Cod: 85 calories per 100 g
• Halibut: 111 calories per 100 g
• Cod: 18.7 g of protein per 100 g
• Halibut: 22.5 g of protein per 100 g
• Both fish have 0 g of carbs and sugar
• Cod has 0.5 g of fat, Halibut has 1.6 g of fat