Summary: Cod is a white fish. But what exactly does that mean? Is it better or worse than oily fish? Here we explain the real differences between white and oily fish, where cod fits in, and why this classification matters for your health and your cooking.
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Cod is a white fish. Its fat content is low (less than 2%), it stores fat in its liver (not in the flesh), and it has firm, white flesh. In fact, it is one of the most consumed white fish in the world.
What's the difference between white fish and oily fish?
The fundamental difference is the fat content of the meat :
| Feature | Whitefish | Blue fish |
|---|---|---|
| Fat in the meat | Less than 2-3% | More than 5% |
| Where does fat get stored? | In the liver | In the meat (muscle) |
| Meat color | White or very light | Darker, pinker or reddish |
| Flavor | Soft, delicate | More intense, with a taste of the sea |
| Texture | Firm, in sheets | Juicier, more unctuous |
| Calories (100g) | 60-90 kcal | 120-220 kcal |
| Omega-3 | Low | High |
There is also an intermediate category: semi-fatty fish (between 2% and 5% fat), which includes sea bream, sea bass and trout.
Classification of common fish
White fish (< 2% fat)
- Cod : 0.7% fat
- Hake : 1.8% fat
- Monkfish : 0.3% fat
- Sole : 1.5% fat
- Rooster : 1.2% fat
- Turbot : 1.7% fat
Semi-fatty fish (2-5% fat)
- Sea bream : 2.5% fat
- Sea bass : 3.4% fat
- Trout : 3% fat
- Swordfish : 4% fat
Oily fish (> 5% fat)
- Sardine : 10% fat
- Salmon : 12% fat
- Mackerel : 11% fat
- Bluefin tuna : 15% fat
- Anchovy : 6% fat
- Bonito : 6% fat
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Nutritional value compared
Comparison per 100g of edible portion:
| Nutrient | Cod (white) | Salmon (blue) | Sardine (blue) |
|---|---|---|---|
| Calories | 82 kcal | 208 kcal | 185 kcal |
| Protein | 18 g | 20 g | 25 g |
| Total fat | 0.7 g | 13 g | 10 g |
| Omega-3 | 0.2 g | 2.3 g | 1.5 g |
| Vitamin B12 | 1 μg | 3.2 μg | 8.9 μg |
| Selenium | 33 μg | 36 μg | 52 μg |
Which is better for your health
There is no one "better" than the other: they are complementary.
- White fish (cod) : ideal for low-fat and low-calorie diets. High in quality protein. Low in mercury. Perfect for weight control.
- Oily fish (sardines, salmon) : rich in omega-3 fatty acids (cardiovascular protection, anti-inflammatory). Higher in calories, but the fat is healthy. Also higher in iron and B vitamins.
The Spanish Agency for Food Safety and Nutrition (AESAN) recommends consuming fish 3-4 times per week , alternating between white and oily fish. Cod, sardines , and salmon are excellent options to cover both groups.
Implications in the kitchen
The amount of fat in the fish directly affects how to cook it:
- White fish (cod) : being low in fat, it dries out easily if overcooked. The best techniques are confit, steaming, brief oven cooking, or stewing . It needs oil or sauce to compensate.
- Oily fish : the intramuscular fat keeps it juicy even with intense cooking. It holds up well on the griddle, grill, and oven without drying out.
That is why cod is traditionally cooked in oil (pil pil, confit) or in sauce (Vizcaína, ajoarriero): the external fat compensates for the lack of internal fat in the fish.
Frequently Asked Questions
Does cod contain omega-3?
Yes, but very little in the meat (0.2 g/100 g). However, cod liver is very rich in omega-3 fatty acids, which is why cod liver oil has been a traditional supplement. If you're looking for omega-3, combine cod with oily fish like sardines or salmon.
Is salted cod fattier than fresh cod?
No. The salting process doesn't add fat; it only partially dehydrates the fish. Salted and desalted cod has essentially the same nutritional composition as fresh cod, with slightly more residual sodium.
Does cod make you fat?
With 82 kcal/100g, cod is one of the leanest foods available. What can increase its calorie content is the way it's prepared: pil pil (with plenty of oil) or au gratin (with béchamel sauce) are higher in calories due to the added ingredients.
Is skrei a white or oily fish?
Skrei is fresh, seasonal cod (caught during the winter migration in Norway). It is a white fish, like all cod. Its difference is that it is fattier than regular cod (because it is in its spawning period), but it is still a white fish.
Which fish is best for children?
White fish (cod, hake) is ideal for children: mild flavor, low in fat, high in protein, and low in mercury. Small sardines are also excellent because of their omega-3 fatty acids and calcium.
Related guides
- Cod liver oil: benefits
- Omega 3 in fish: ranking
- Canned sardines: a complete guide
- 15 recipes with desalted cod
Incorporate premium white fish into your diet. Discover our desalted Icelandic cod and omega-3-rich smoked salmon at Bacalalo.
