| Measure | Cod | Salmon |
|---|---|---|
| Typical serving | 3 oz cooked (85 g) | 3 oz cooked (85 g) |
| Protein per serving | 19.4 g | 18.8 g |
| Protein per 100 g | 22.8 g | 22.1 g |
| Calories per serving | 89 kcal | 175 kcal |
| Protein density | 87% of calories | 43% of calories |
| Share of 50 g Daily Value | 39% | 38% |
| Protein quality | Complete | Complete |
| Category | Seafood | Seafood |
Compare foods · Cod · Salmon
Protein comparison
Cod vs Salmon: which has more protein?
Cod gives you 19.4 g of protein per 3 oz cooked; salmon gives you 18.8 g per 3 oz cooked. On equal weight it is 22.8 g against 22.1 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: cod has 22.8 g of protein per 100 g and salmon has 22.1 g. Per typical serving, cod delivers 19.4 g (3 oz cooked) to salmon's 18.8 g (3 oz cooked), a difference of 0.6 g.
For the full breakdown of each food, see the protein in cod and protein in salmon pages, each with its USDA FoodData Central record id.
Quick answers
Cod vs Salmon FAQ
Which has more protein, cod or salmon?
Cod has more protein per 100 g: 22.8 g against 22.1 g. Per typical serving, cod provides 19.4 g (3 oz cooked) and salmon provides 18.8 g (3 oz cooked).
Is cod or salmon more protein-dense?
Cod is the more protein-dense of the two: about 87% of its calories come from protein, against 43% for salmon.
Are cod and salmon complete proteins?
Yes, both. Cod and salmon each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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