Cod vs Tilapia
Side-by-side macro comparison. Cod vs Tilapia per their standard serving sizes.
Macro Comparison Table
| Macro | Cod | Tilapia | Difference |
|---|---|---|---|
| Calories | 105 cal | 128 cal | -18% Cod |
| Protein | 23g | 26g | -12% Cod |
| Carbs | 0g | 0g | 0% Cod |
| Fat | 0.9g | 2.7g | -67% 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. Tilapia delivers 128 calories with 26g protein, 0g carbs, and 2.7g fat. The most meaningful difference: they're within 23 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cod gives you 23 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. Tilapia brings 128 calories — useful when you're chasing a surplus and struggling to eat enough. Tilapia delivers 26g 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 Tilapia are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cod or Tilapia?
Tilapia has more protein: 26g vs 23g per serving. That's a difference of 3g.
Which has fewer calories, Cod or Tilapia?
Cod has 105 calories per serving vs 128 calories in Tilapia — a difference of 23 calories.
Is Cod or Tilapia better for keto?
Tilapia is the better keto choice at 0g carbs per serving vs 0g carbs in Cod.
Is Cod or Tilapia better for weight loss?
For weight loss, Cod gives you more calorie flexibility (23 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
Tilapia
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Cod and Tilapia stack up: