Cod vs Tilapia: Calories and Nutrition Compared (2026)

Cod has 18.7 g of protein and 85 calories, while tilapia has 26.1 g of protein and 128 calories. Tilapia is higher in protein and calories.

When comparing cod and tilapia, both fish offer unique nutritional benefits. Understanding their calorie and protein content can help inform dietary choices.

What Is the Difference Between Cod and Tilapia?

Cod is a type of fish known for its mild flavor and flaky white flesh. It is commonly used in various cuisines and is a good source of lean protein. Tilapia is a freshwater fish with a mild taste and firm texture. It is widely farmed and is popular for its versatility in cooking.

Cod vs Tilapia: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of cod and tilapia.

Nutrient (per 100 g)	Cod (cooked)	Tilapia (cooked)
Calories	85 kcal	128 kcal
Protein	18.7 g	26.1 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	0.5 g	2.6 g
Fiber	0 g	0 g
Sodium	372 mg	56 mg

Which Is Better, Cod or Tilapia?

For weight loss: Cod contains 85 calories per 100 g, while tilapia has 128 calories. Cod is lower in calories, making it a better option for weight loss.

For muscle and protein: Tilapia provides 26.1 g of protein per 100 g, compared to 18.7 g in cod. Tilapia is higher in protein, beneficial for muscle building.

For low-carb or low-sugar: Both cod and tilapia contain 0 g of carbs and 0 g of sugar. They are both suitable for low-carb or low-sugar diets.

How to Track Cod and Tilapia Accurately

It's easy to misjudge portion sizes and macros when cooking and serving fish. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. They reflect the nutritional content of cod and tilapia per 100 g. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Tilapia has 26.1 g of protein per 100 g, while cod has 18.7 g. Therefore, tilapia has more protein.

Which fish has fewer calories?

Cod has 85 calories per 100 g, whereas tilapia has 128 calories. Thus, cod has fewer calories.

What is the fat content in cod?

Cod contains 0.5 g of fat per 100 g, making it a low-fat option.

What is the sodium content in tilapia?

Tilapia has 56 mg of sodium per 100 g, which is lower than cod.

Do both fish contain carbs?

Both cod and tilapia contain 0 g of carbs per 100 g, making them suitable for low-carb diets.

How much sugar is in cod?

Cod contains 0 g of sugar per 100 g, indicating it is free from sugars.

Key Takeaways

• Cod has 85 calories per 100 g.
• Tilapia has 128 calories per 100 g.
• Cod contains 18.7 g of protein per 100 g.
• Tilapia contains 26.1 g of protein per 100 g.
• Both fish have 0 g of carbs and 0 g of sugar per 100 g.
• Cod has 0.5 g of fat, while tilapia has 2.6 g of fat per 100 g.