How Much Protein is in Cod?
Updated on Jan 05, 2026
Protein is an important nutrient that helps your body grow, repair muscles, and stay strong. One easy and tasty way to get protein is by eating fish. Fish is not only rich in protein, but it also provides important vitamins and minerals.
When it comes to different types of fish, cod stands out as a lean option. The exact protein content can vary by species, so this article takes a closer look at how different types of cod compare and how cod stacks up against other popular fish.
Is Cod High in Protein?
With its mild and slightly sweet flavor, cod is considered high in protein. This is especially true for Alaskan cod, which is one of the highest-protein fish options available.
Protein helps build and repair muscles and supports healthy growth. It also helps you feel full longer, which would make cod a smart choice whether you’re trying to meet daily protein goals or simply eat in a healthy, balanced way.
Overall, cod is nutritious and easy to enjoy. Here are more benefits of cod worth knowing.
Protein in Cod
Cod comes in different types, and each variety contains slightly different amounts of protein. Here’s a look at the protein content in some common types of cod (values are approximate per 100 g of raw fish):
| Type | Protein |
| Atlantic Cod | 17–18 g |
| Pacific Cod | 15–17 g |
| Greenland Cod | 15–19 g |
| Black Cod | 13–15 g |
| Lingcod | 18–22 g |
Cod Protein vs. Other Fish
Just like there are differences in protein among cod varieties, other popular fish also vary in protein content. Comparing cod to these options can help you see how it stacks up as a protein source. The values below are for raw fish per 100 g:
| Fish | Protein |
| Salmon | 18–23 g |
| Halibut | 18–22 g |
| Tuna | 23–25 g |
| Tilapia | 20–23 g |
| Snapper | 20–23 g |
| Trout | 20–23 g |
Frozen vs. Fresh Cod Protein
When it comes to protein, frozen and fresh cod are very similar. Freezing cod soon after it’s caught helps preserve its protein content and nutrients, so frozen cod can be just as nutritious as fresh cod.
Fresh cod is preferred for its texture and mild flavor, especially in simple recipes, while frozen cod is convenient, lasts longer, and works well for everyday meals, meal prep, and cooking when fresh fish isn’t available.
Summary
Cod is a simple, nutritious way to help meet your daily protein needs, whether you’re planning balanced family meals or focusing on eating well! With several types of cod to choose from, and protein levels that compare well to other popular fish, this guide can help you make informed choices.
If you’re looking to cook cod at home, our Wild Alaskan Black Cod (Sablefish) Fillets are expertly hand-cut and flash-frozen to lock in freshness, flavor, and protein. They’re a high-quality option for your next meal.
