Mahi-Mahi vs Cod: Calories and Nutrition Compared (2026)

Mahi-mahi has 23.7 g of protein, while cod has 18.7 g. Mahi-mahi contains 109 calories, and cod has 85 calories.

Mahi-mahi and cod are both lean fish that provide a variety of nutrients. This comparison will highlight their differences in calories, protein, and other nutritional aspects.

What Is the Difference Between Mahi-Mahi and Cod?

Mahi-mahi, also known as dolphinfish, is a tropical fish known for its firm texture and mild flavor. It is often used in grilling and seafood dishes. Cod is a popular fish known for its mild taste and flaky texture. It is widely used in various cuisines and is often found in fish and chips.

Mahi-Mahi vs Cod: Nutrition Side by Side

The following table provides a side-by-side comparison of Mahi-mahi and cod.

Nutrient (per 100 g)	Mahi-mahi (cooked)	Cod (cooked)
Calories	109 kcal	85 kcal
Protein	23.7 g	18.7 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	0.9 g	0.5 g
Fiber	0 g	0 g
Sodium	113 mg	372 mg

Which Is Better, Mahi-Mahi or Cod?

For weight loss: Cod has fewer calories at 85 compared to Mahi-mahi's 109 calories, making it a better option for weight loss.

For muscle and protein: Mahi-mahi is higher in protein with 23.7 g compared to cod's 18.7 g, making it a better choice for muscle building.

For low-carb or low-sugar: Both Mahi-mahi and cod contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb diets.

How to Track Mahi-mahi and Cod Accurately

Portion sizes and macronutrient content can be easy to misjudge, especially with 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 and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Mahi-mahi has 23.7 g of protein, while cod has 18.7 g.

Which fish has fewer calories?

Cod has fewer calories at 85, compared to Mahi-mahi's 109 calories.

What is the fat content in Mahi-mahi?

Mahi-mahi contains 0.9 g of fat per 100 g.

What is the sodium content in cod?

Cod has a sodium content of 372 mg per 100 g.

Do both fish have carbs?

Both Mahi-mahi and cod contain 0 g of carbs per 100 g.

What is the sugar content in both fish?

Both Mahi-mahi and cod have 0 g of sugar per 100 g.

Key Takeaways

• Mahi-mahi has 109 calories per 100 g.
• Cod has 85 calories per 100 g.
• Mahi-mahi contains 23.7 g of protein.
• Cod contains 18.7 g of protein.
• Both fish have 0 g of carbs and 0 g of sugar.
• Mahi-mahi has 0.9 g of fat, while cod has 0.5 g.