Per 100 g, Cod has 105 calories and 22.8 g of protein, while Salmon has 206 calories and 22.1 g. Cod is the lighter choice, 101 kcal fewer per 100 g. Cod carries more protein, 0.7 g more per 100 g.
| Per 100 g | Cod | Salmon |
|---|---|---|
| Calories | 105 kcal | 206 kcal |
| Protein | 22.8 g | 22.1 g |
| Carbs | 0 g | 0 g |
| Fat | 0.9 g | 12.4 g |
| Fiber | 0 g | 0 g |
Cod wins on both: fewer calories and more protein per 100 g.
Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.
Per 100 g, Cod has 105 calories and Salmon has 206. Cod is lower by 101 kcal. Compare per 100 g first, then scale to your actual portion.
Per 100 g, Cod has 22.8 g of protein and Salmon has 22.1 g. Cod has 0.7 g more.
Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.
Both foods come from USDA FoodData Central (SR Legacy): FDC ID 171956 for Cod and 175168 for Salmon, taken per 100 g so the comparison is like-for-like.
Snap a photo of Cod or Salmon in Joules and the calories and macros are logged for you — from the same USDA data.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 171956 · FDC ID 175168 (SR Legacy), per 100 g. Both entries are compared on the same basis.
