Cod vs crab: which is healthier?

They are about equally nutrient-dense: cod scores 66/100 and crab 69/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Cod

66/100High nutrient density

105 kcal per 100 g. 1 fillet: 180 g

Crab

69/100High nutrient density

83 kcal per 100 g. 3 oz cooked: 85 g

Which to pick for your goal

Fewer caloriesCrab105 vs 83 kcal per 100 g
More proteinCod23 vs 18 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even244 vs 259 mg per 100 g
Less saturated fatAbout even0.2 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Cod, 100 g	Crab, 100 g	Cod, 180 g	Crab, 85 g
Calories	105 kcal	83 kcal	189 kcal	71 kcal
Protein	23 g	18 g	41 g	15 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.9 g	0.7 g	1.5 g	0.6 g
Saturated fat	0.2 g	0.2 g	0.3 g	0.2 g
Vitamin C	1 mg	3.3 mg	1.8 mg	2.8 mg
Vitamin A	14 µg	1 µg	25 µg	0.8 µg
Potassium	244 mg	259 mg	439 mg	220 mg
Iron	0.5 mg	0.5 mg	0.9 mg	0.4 mg
Calcium	14 mg	91 mg	25 mg	77 mg
Magnesium	42 mg	36 mg	76 mg	31 mg
Sodium	78 mg	395 mg	140 mg	336 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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