Cod vs fish and chips: which is healthier?
Cod is more nutrient-dense, scoring 73/100 against 48/100 for fish and chips. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cod
105 kcal per 100 g. 1 fillet: 180 g
Higher scoreFish and chips
195 kcal per 100 g. 1 portion: 470 g
Which to pick for your goal
- Fewer caloriesCod105 vs 195 kcal per 100 g
- More proteinCod23 vs 8.9 g per 100 g
- More fiberFish and chips0 vs 1.1 g per 100 g
- Less sugarAbout even0 vs 0.4 g per 100 g
- More potassiumFish and chips244 vs 427 mg per 100 g
- Less saturated fatCod0.2 vs 0.9 g per 100 g
Nutrition side by side
| Nutrient | Cod, 100 g | Fish and chips, 100 g | Cod, 180 g | Fish and chips, 470 g |
|---|---|---|---|---|
| Calories | 105 kcal | 195 kcal | 189 kcal | 917 kcal |
| Protein | 23 g | 8.9 g | 41 g | 42 g |
| Carbohydrates | 0 g | 20 g | 0 g | 93 g |
| Sugars | 0 g | 0.4 g | 0 g | 2 g |
| Fiber | 0 g | 1.1 g | 0 g | 5.3 g |
| Fat | 0.9 g | 8.9 g | 1.5 g | 42 g |
| Saturated fat | 0.2 g | 0.9 g | 0.3 g | 4.4 g |
| Vitamin C | 1 mg | 4 mg | 1.8 mg | 19 mg |
| Vitamin A | 14 µg | 4.3 µg | 25 µg | 20 µg |
| Potassium | 244 mg | 427 mg | 439 mg | 2007 mg |
| Iron | 0.5 mg | 1.2 mg | 0.9 mg | 5.8 mg |
| Calcium | 14 mg | 48 mg | 25 mg | 225 mg |
| Magnesium | 42 mg | 29 mg | 76 mg | 136 mg |
| Sodium | 78 mg | 305 mg | 140 mg | 1432 mg |
Last updated . Scores use the HowHealthyIs Score method.