Whitefish vs Cod: Calories and Nutrition Compared (2026)

Whitefish, with 24.5 g of protein, is higher in protein than Cod, which has 18.7 g. Cod is lower in calories at 85, compared to Whitefish at 172.

Whitefish and Cod are popular fish choices known for their nutritional benefits. This comparison highlights their calorie and protein content, among other nutritional factors.

What Is the Difference Between Whitefish and Cod?

Whitefish refers to a variety of fish species that have a mild flavor and white flesh. They are often used in various culinary dishes due to their versatility. Cod is a type of fish known for its flaky white flesh and mild taste. It is commonly used in cooking and is a popular choice for fish and chips.

Whitefish vs Cod: Nutrition Side by Side

The following table provides a side-by-side comparison of Whitefish and Cod based on their nutritional profiles.

Nutrient (per 100 g)	Whitefish (cooked)	Cod (cooked)
Calories	172 kcal	85 kcal
Protein	24.5 g	18.7 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	7.5 g	0.5 g
Fiber	0 g	0 g
Sodium	65 mg	372 mg

Which Is Better, Whitefish or Cod?

For weight loss: Cod contains fewer calories at 85, compared to Whitefish at 172, making it a better option for weight loss.

For muscle and protein: Whitefish, with 24.5 g of protein, is more beneficial for muscle building than Cod, which has 18.7 g.

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

How to Track Whitefish and Cod Accurately

It can be easy to misjudge portion sizes and macros when preparing fish dishes. 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?

Whitefish has 24.5 g of protein, while Cod has 18.7 g. Therefore, Whitefish is higher in protein.

Which fish has fewer calories?

Cod has 85 calories, whereas Whitefish has 172 calories. Thus, Cod is lower in calories.

What is the fat content in Whitefish?

Whitefish contains 7.5 g of fat per 100 g.

What is the sodium content in Cod?

Cod contains 372 mg of sodium per 100 g.

Do both fish contain carbs?

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

What is the sugar content in both fish?

Both Whitefish and Cod contain 0 g of sugar per 100 g.

Key Takeaways

• Whitefish has 172 calories per 100 g.
• Cod has 85 calories per 100 g.
• Whitefish contains 24.5 g of protein per 100 g.
• Cod contains 18.7 g of protein per 100 g.
• Whitefish has 7.5 g of fat per 100 g.
• Cod has 0.5 g of fat per 100 g.