Cod vs Ricotta Cheese
Side-by-side macro comparison. Cod vs Ricotta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Cod | Ricotta Cheese | Difference |
|---|---|---|---|
| Calories | 105 cal | 216 cal | -51% Cod |
| Protein | 23g | 14g | +64% Cod |
| Carbs | 0g | 4g | -100% Cod |
| Fat | 0.9g | 16g | -94% Cod |
Differences shown relative to Cod. Positive = Cod has more.
Quick Take
Cod delivers 105 calories per serving with 23g protein, 0g carbs, and 0.9g fat. Ricotta Cheese delivers 216 calories with 14g protein, 4g carbs, and 16g fat. The most meaningful difference: Cod saves 111 calories per serving — meaningful over a week of meals. For protein density per calorie, Cod wins at 88% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cod gives you 111 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cod delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Ricotta Cheese brings 216 calories — useful when you're chasing a surplus and struggling to eat enough. Cod delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Cod and Ricotta Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cod or Ricotta Cheese?
Cod has more protein: 23g vs 14g per serving. That's a difference of 9g.
Which has fewer calories, Cod or Ricotta Cheese?
Cod has 105 calories per serving vs 216 calories in Ricotta Cheese — a difference of 111 calories.
Is Cod or Ricotta Cheese better for keto?
Cod is the better keto choice at 0g carbs per serving vs 4g carbs in Ricotta Cheese.
Is Cod or Ricotta Cheese better for weight loss?
For weight loss, Cod gives you more calorie flexibility (111 cal less per serving). For preserving muscle during a deficit, Cod delivers more protein per calorie. Most people on cuts benefit from Cod.
Which Is Better for Your Goal?
🔥 Weight Loss
Cod
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cod
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cod
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Cod and Ricotta Cheese stack up:
Full Cod guide • Full Ricotta Cheese guide • All comparisons