Cod vs Mahi Mahi
Side-by-side macro comparison. Cod vs Mahi Mahi per their standard serving sizes.
Macro Comparison Table
| Macro | Cod | Mahi Mahi | Difference |
|---|---|---|---|
| Calories | 105 cal | 109 cal | -4% Cod |
| Protein | 23g | 23g | 0% Cod |
| Carbs | 0g | 0g | 0% Cod |
| Fat | 0.9g | 0.9g | 0% Cod |
Differences shown relative to Cod. Positive = Cod has more.
Quick Take
Cod delivers 105 calories per serving with 23g protein, 0g carbs, and 0.9g fat. Mahi Mahi delivers 109 calories with 23g protein, 0g carbs, and 0.9g fat. The most meaningful difference: they're within 4 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cod gives you 4 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cod delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mahi Mahi brings 109 calories — useful when you're chasing a surplus and struggling to eat enough. Mahi Mahi delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Cod and Mahi Mahi are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cod or Mahi Mahi?
Mahi Mahi has more protein: 23g vs 23g per serving. That's a difference of 0g.
Which has fewer calories, Cod or Mahi Mahi?
Cod has 105 calories per serving vs 109 calories in Mahi Mahi — a difference of 4 calories.
Is Cod or Mahi Mahi better for keto?
Mahi Mahi is the better keto choice at 0g carbs per serving vs 0g carbs in Cod.
Is Cod or Mahi Mahi better for weight loss?
For weight loss, Cod gives you more calorie flexibility (4 cal less per serving). For preserving muscle during a deficit, Cod delivers more protein per calorie. Most people on cuts benefit from Cod.
Which Is Better for Your Goal?
🔥 Weight Loss
Cod
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
tie
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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