Does tilapia or cod have more protein?
Tilapia, at 26g per 100g versus 23g for cod.
Tilapia vs Cod: Which Has More Protein?
Tilapia wins on protein: 26g per 100g versus 23g, a gap of 3g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🐟 Tilapia (cooked) | 26g | 119 |
| 🐟 Cod (cooked) | 23g | 107 |
Per 100g.
What the numbers mean
Tilapia delivers 26g of protein for 119 calories per 100g. Cod delivers 23g for 107 calories. If you are counting calories as well as protein, cod is the leaner choice per 100g.
Protein quality: tilapia is a complete protein, cod is a complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Affordable, very lean, mild flavor. Mild white fish, very lean.
Which should you choose?
- For maximum protein per 100g: tilapia (26g).
- For the fewest calories per 100g: cod.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 26g and 23g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Which has fewer calories, tilapia or cod?
Cod — 107 calories per 100g versus 119.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of tilapia you need about 113g of cod.
Keep reading
Protein in tilapia26g per 100g in full detail.Protein in cod23g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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