Cod or salmon? It depends on what you are optimising for. Cod wins on protein per calorie, price, and versatility. Salmon wins on omega-3, vitamin D, and flavour intensity. This head-to-head comparison covers nutrition, taste, texture, price, sustainability, and cooking versatility with a clear winner for each category.
Complete nutritional comparison
Actualizado marzo 2026. En nuestra experiencia de más de 30 años en el Mercat del Ninot, esto es lo que recomendamos.
Let us start with the numbers. All values per 100g of raw fish, sourced from USDA and European food composition databases:
| Nutrient | Atlantic Cod | Atlantic Salmon | Winner |
|---|---|---|---|
| Calories | 82 kcal | 208 kcal | Cod (2.5x fewer calories) |
| Protein | 17.8 g | 20.4 g | Salmon (slightly more) |
| Protein per 100 kcal | 21.7 g | 9.8 g | Cod (2x more efficient) |
| Total fat | 0.67 g | 13.4 g | Cod (for low-fat diets) |
| Omega-3 (EPA+DHA) | 154 mg | 2,150 mg | Salmon (14x more) |
| Saturated fat | 0.13 g | 3.05 g | Cod |
| Vitamin D | 36 IU | 526 IU | Salmon (15x more) |
| Vitamin B12 | 0.91 mcg | 3.18 mcg | Salmon (3.5x more) |
| Selenium | 33.1 mcg | 36.5 mcg | Tie (both excellent) |
| Iodine | 110-170 mcg | 13 mcg | Cod (10x more) |
| Phosphorus | 203 mg | 252 mg | Salmon (slightly more) |
| Potassium | 413 mg | 363 mg | Cod (slightly more) |
| Mercury level | Very low (0.03-0.11 ppm) | Low (0.02-0.05 ppm) | Tie (both safe) |
The headline: cod and salmon are not competitors, they are complements. They excel in completely different areas. Choosing between them is like choosing between a sports car and an SUV: the "best" one depends entirely on what you need.
Protein: cod wins
While salmon has slightly more protein per 100g (20.4g vs 17.8g), cod delivers dramatically more protein per calorie. If you eat 300 calories worth of each:
- 300 kcal of cod = ~365g of fish = ~65g of protein
- 300 kcal of salmon = ~144g of fish = ~29g of protein
For anyone counting calories, whether for weight loss, bodybuilding, or managing a medical condition, cod provides more than double the protein for the same caloric investment. This is why cod is a staple in bodybuilding and fitness communities.
Amino acid profile
Both fish provide all essential amino acids in good proportions. Cod is particularly rich in lysine and leucine, the amino acid most critical for muscle protein synthesis. Salmon has a slight edge in methionine and tryptophan. In practice, both are excellent complete protein sources and the differences are negligible.
Omega-3: salmon wins (by a lot)
This is not close. Salmon contains 2,150 mg of EPA+DHA omega-3 per 100g. Cod contains 154 mg. Salmon provides 14 times more omega-3.
A single 150g salmon fillet provides approximately 3,225 mg of EPA+DHA, which exceeds the recommended weekly intake in one meal. To get the same amount from cod, you would need to eat over 2 kg.
Why this matters
Omega-3 fatty acids (specifically EPA and DHA) are among the most studied nutrients in modern science. Strong evidence links adequate intake to:
- Reduced triglycerides and cardiovascular risk
- Anti-inflammatory effects throughout the body
- Brain health and cognitive function maintenance
- Improved mood and reduced depression symptoms (EPA specifically)
- Eye health (DHA is a structural component of the retina)
If maximising omega-3 intake is your priority, salmon is the clear choice. If you eat cod primarily, consider supplementing with fish oil or eating salmon at least once per week.
Vitamins and minerals compared
Where salmon wins
- Vitamin D: salmon provides 526 IU per 100g (15x more than cod). In countries with limited sunlight, this is significant.
- Vitamin B12: salmon has 3.18 mcg vs cod's 0.91 mcg. Both are good sources, but salmon is superior.
- Astaxanthin: the pink pigment in salmon is a powerful antioxidant (not present in cod). Wild salmon has more than farmed.
Where cod wins
- Iodine: cod provides 110-170 mcg per 100g (over 100% of daily value), while salmon provides only 13 mcg. For thyroid health, cod is far superior.
- Potassium: slightly higher in cod, relevant for blood pressure management.
- Lower sodium: cod flesh naturally contains less sodium than salmon.
Where they tie
- Selenium: both excellent sources (~33-36 mcg per 100g, around 60% daily value)
- Phosphorus: both strong, with salmon marginally higher
- Mercury: both very low, safe for regular consumption including pregnancy
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Taste and texture: what to expect
| Attribute | Cod | Salmon |
|---|---|---|
| Flavour intensity | Mild, clean, subtle sweetness | Rich, buttery, distinctive |
| Texture (cooked) | Firm, flakes into large pieces | Soft, moist, fatty |
| Texture (raw) | Firm, translucent white | Silky, pink-orange |
| Skin | Thin, edible when crisped | Thick, very good when crisped |
| Aroma when cooking | Mild, slightly sweet | Distinctive "salmon" aroma |
| Kid-friendliness | Very high (neutral flavour) | Moderate (some kids reject it) |
| Versatility as canvas | Excellent (absorbs sauces) | Good (competes with sauces) |
Cod is a blank canvas: its mild flavour pairs with virtually any sauce, seasoning, or cooking style. This is both its strength and its limitation. It never overpowers a dish, but it never dominates either.
Salmon has a strong personality. Its richness stands up to bold flavours (teriyaki, miso, cajun) but can also be served simply and still make an impression. Some people love its distinctive taste; others find it "too fishy."
Price comparison (2026)
| Product | Cod (EUR/kg) | Salmon (EUR/kg) |
|---|---|---|
| Fresh fillet (supermarket) | 12-18 | 15-22 |
| Fresh fillet (fishmonger) | 15-25 | 18-30 |
| Premium/wild | 20-35 (Gadus morhua) | 35-55 (wild Alaska) |
| Frozen fillet | 8-14 | 10-18 |
| Smoked | N/A (not common) | 25-60 |
| Salted/cured | 14-28 (traditional) | 30-50 (gravlax) |
Cod is generally cheaper, especially in its traditional forms (salted, desalted). Budget-friendly Pacific cod (Gadus macrocephalus) brings the entry price down to 6-12 EUR/kg. Wild salmon, particularly from Alaska, is among the most expensive common fish.
Cost per gram of protein
When you calculate the cost per gram of protein (the metric that matters for nutrition-focused buyers):
- Cod: approximately 0.07-0.14 EUR per gram of protein (using 15 EUR/kg average, 17.8% protein)
- Salmon: approximately 0.10-0.15 EUR per gram of protein (using 20 EUR/kg average, 20.4% protein)
Cod wins on protein value for money, especially when using Pacific cod for budget-conscious meals.
Cooking versatility
| Method | Cod | Salmon |
|---|---|---|
| Pan-frying/grilling | Good (needs care, can dry out) | Excellent (fat keeps it moist) |
| Baking | Excellent | Excellent |
| Steaming/poaching | Excellent | Good |
| Deep-frying | Excellent (fish and chips classic) | Not traditional |
| Raw (sashimi/ceviche) | Not traditional (can be done) | Excellent |
| Smoking | Rare | Excellent (classic) |
| Salting/curing | Excellent (centuries of tradition) | Good (gravlax) |
| Slow cooking/stewing | Excellent | Not ideal (falls apart) |
| Air fryer | Good | Excellent |
Cod excels in applications where the fish is a vehicle for other flavours: fish and chips, brandade, bacalao al pilpil, stews, and soups. Its firm flesh holds up to long cooking and heavy sauces.
Salmon excels in preparations that showcase the fish itself: grilled, sashimi, smoked, tataki. Its fat content provides built-in insurance against overcooking.
Sustainability: which is better for the planet?
This is a nuanced topic that depends heavily on the specific source:
Cod sustainability
- Pacific cod (Alaska): MSC certified, well-managed fishery. Considered sustainable.
- Atlantic cod (Northeast Arctic, Norway/Barents Sea): recovered well, MSC certified. Sustainable.
- Atlantic cod (North Sea, Baltic): some stocks still recovering from historical overfishing. Check specific certifications.
Salmon sustainability
- Wild Alaska salmon: MSC certified, well-managed. Sustainable.
- Farmed Atlantic salmon (Norway, Scotland, Chile): the most common type. Sustainability concerns include: sea lice, antibiotic use, pollution from farms, and impact on wild salmon populations. ASC certification indicates better practices.
- Wild Atlantic salmon: endangered in many rivers. Not commercially available in most markets.
Carbon footprint
Wild-caught cod generally has a lower carbon footprint per kg than farmed salmon, because wild fishing (when stocks are healthy) requires no feed production, no land use, and no antibiotics. However, some cod fisheries use fuel-intensive bottom trawling. The most sustainable option is line-caught or longline cod.
Bottom line: both fish can be sustainable or unsustainable depending on the source. Look for MSC (wild) or ASC (farmed) certifications.
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Mercury and food safety
Both cod and salmon are among the safest fish for mercury. Neither species accumulates significant mercury because they are not top predators with long lifespans (unlike tuna, swordfish, or shark).
| Species | Average mercury (ppm) | FDA/EPA recommendation |
|---|---|---|
| Atlantic cod | 0.03-0.11 | "Best choices" (2-3 servings/week) |
| Atlantic salmon | 0.02-0.05 | "Best choices" (2-3 servings/week) |
| Yellowfin tuna | 0.35 | "Good choices" (1 serving/week) |
| Swordfish | 0.99 | "Choices to avoid" for sensitive groups |
Both cod and salmon are classified as "best choices" by the US FDA and EPA, meaning they can be consumed 2-3 times per week safely, including by pregnant women and children.
Best fish for your specific goal
| Your goal | Best choice | Why |
|---|---|---|
| Weight loss | Cod | Maximum protein, minimum calories |
| Heart health / omega-3 | Salmon | 14x more EPA+DHA |
| Bodybuilding / high protein | Cod | Best protein-to-calorie ratio |
| Vitamin D intake | Salmon | 15x more vitamin D |
| Thyroid health | Cod | 10x more iodine |
| Budget-friendly nutrition | Cod | Generally cheaper per kg and per g protein |
| Kids / picky eaters | Cod | Milder flavour, less "fishy" |
| Impressing dinner guests | Salmon | More visually striking, richer flavour |
| Anti-inflammatory diet | Salmon | Much higher omega-3 for inflammation control |
| Pregnancy | Both (alternate) | Both low-mercury; salmon for omega-3, cod for iodine |
| Low-fat / keto (lean protein) | Cod | Virtually zero fat |
| Keto (high fat) | Salmon | Good fat content fits keto macros |
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Frequently asked questions
Is cod or salmon better for weight loss?
Cod is better for weight loss if your primary concern is keeping calories low while maximising protein. At 82 calories per 100g versus salmon's 208, you get more than twice the food volume for the same caloric intake. However, salmon's omega-3 content has metabolic benefits that may also support weight management. The ideal approach is to eat both.
Which has more omega-3, cod or salmon?
Salmon, by a very large margin. Salmon contains approximately 2,150 mg of EPA+DHA omega-3 per 100g, while cod contains about 154 mg. That makes salmon roughly 14 times richer in omega-3. If omega-3 is your priority, salmon is the clear winner.
Is cod or salmon healthier overall?
Neither is "healthier" in absolute terms. Cod is better for calorie-controlled diets, thyroid health (iodine), and pure protein intake. Salmon is better for omega-3, vitamin D, and anti-inflammatory benefits. Health authorities recommend eating a variety of fish, and these two complement each other perfectly.
Can I eat cod and salmon in the same week?
Absolutely, and you should. Alternating between lean white fish (cod) and fatty fish (salmon) gives you the broadest nutritional benefit. A common recommendation is 2-3 fish servings per week, mixing lean and oily fish.
Which tastes better, cod or salmon?
This is purely subjective. Cod has a mild, clean flavour that works as a neutral base for sauces and seasonings. Salmon has a rich, buttery, distinctive taste that stands on its own. People who dislike "fishy" flavours tend to prefer cod. People who enjoy bold fish flavours tend to prefer salmon.
Is farmed salmon worse than wild cod?
Not necessarily. Quality farmed salmon (ASC certified, from reputable producers in Norway or Scotland) is a safe, nutritious product. It has more fat (and thus more omega-3) than wild salmon due to controlled feeding. Concerns about farmed salmon relate to environmental impact, not nutritional quality. Wild-caught cod from sustainable fisheries has a lower environmental footprint.
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Conclusions
Cod and salmon are not rivals. They are the two best fish you can eat, each excelling where the other does not. Cod is the lean protein champion, delivering maximum nutrition per calorie with outstanding iodine and selenium. Salmon is the omega-3 and vitamin D powerhouse, with a flavour profile that makes it a worldwide favourite.
The smart approach is not to choose between them, but to eat both regularly. Cod two times a week for lean protein, salmon once a week for omega-3, and you have covered most of your fish nutrition needs with two of the safest, most sustainable, and most delicious species available.
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