Cod vs Cottage Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Cod is generally healthier
Cod comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (82 vs 98), more protein (17g vs 11g), more fiber (0g vs 0g), less sugar (0g vs 3.3g), less sodium (77mg vs 390mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cod
82 kcal
More Protein
Cod
17g
More Fiber
Cod
0g
Less Sugar
Cod
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cod | Cottage Cheese | Difference |
|---|---|---|---|
| Calories | 82kcal✓ | 98kcal | -16.0kcal |
| Protein | 17g✓ | 11g | +6.0g |
| Carbohydrates | 0g✓ | 3.7g | -3.7g |
| Fat | 0.7g✓ | 5g | -4.3g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g✓ | 3.3g | -3.3g |
| Sodium | 77mg✓ | 390mg | -313.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cod
Cottage Cheese
Diet Compatibility
Cod
Cottage Cheese
When to Choose Cod
- ✓Lower in calories (82 vs 98)
- ✓Higher in protein (17g vs 11g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 3.7g)
- ✓Less sugar (0g vs 3.3g)
- ✓Lower sodium (77mg vs 390mg)
Common Uses
When to Choose Cottage Cheese
Common Uses
Cod vs Cottage Cheese: Nutritional Analysis
Cottage Cheese is more calorie-dense at 98 calories per 100g compared to 82 for Cod, a difference of 16 calories. On the protein front, Cod delivers more with 17g per 100g versus 11g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Cod and Cottage Cheese tell different nutritional stories. Cod provides 0g of carbohydrates, 0.7g of fat, and 0g of fiber per 100g, while Cottage Cheese contains 3.7g carbs, 5g fat, and 0g fiber. Sugar content also differs: Cod contains 0g while Cottage Cheese has 3.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cod is the lower-calorie choice at 82 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cod provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Cod offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Cod or Cottage Cheese?
Cottage Cheese has more calories with 98 kcal per 100g, compared to Cod with 82 kcal. That's a difference of 16 calories per 100g serving.
Is Cod healthier than Cottage Cheese?
Based on our nutritional analysis, Cod is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Cod has 82 calories, 17g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Cod and Cottage Cheese?
Cod has more protein with 17g per 100g, compared to Cottage Cheese with 11g. Cod provides 6.0g more protein per 100g serving.
Which is better for weight loss, Cod or Cottage Cheese?
For weight loss, Cod is the better choice with only 82 calories per 100g compared to 98 calories in Cottage Cheese. Cottage Cheese also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Cod or Cottage Cheese have fewer carbs?
Cod has fewer carbs with 0g per 100g, compared to Cottage Cheese with 3.7g. If you're following a low-carb diet, Cod is the better option with 3.7g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.