Calorie comparison
Cod vs Tuna
Per 100 grams, cod is the lighter choice by 11 calories, while tuna delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cod | Tuna |
|---|---|---|
| Calories | 105 | 116 |
| Protein | 23 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 0.9 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Cod
3 oz cooked (85 g)
89 cal
19.6 g protein · 0 g carbs · 0.8 g fat
🐟 Tuna
3 oz canned in water (85 g)
99 cal
22.1 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, cod or tuna?
Per 100 g, cod has 105 calories and tuna has 116. Cod is lower in calories.
Which has more protein, cod or tuna?
Cod has 23 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is cod or tuna better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cod — but portion size matters more than which food you pick.
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