Nutritional Comparison of Salmon, Cod, and Swordfish: Which is Best?

Fish

For 100 grams of salmon, cod, and swordfish, the nutritional values are approximately as follows:
Salmon:
- Calories: 206
- Protein: 22 grams
- Carbohydrates: 0 grams
- Fat: 13 grams
- Sodium: 59 mg
Cod:
- Calories: 105
- Protein: 23 grams
- Carbohydrates: 0 grams
- Fat: 1 gram
- Sodium: 60 mg
Swordfish:
- Calories: 140
- Protein: 20 grams
- Carbohydrates: 0 grams
- Fat: 6 grams
- Sodium: 70 mg
If you are looking for a low-fat fish for protein intake, cod is an excellent choice due to its low fat content.
Other low-fat seafood options available in the market include tilapia and haddock.

Wú wěi xióng, 10~19 year old female. Ask Date: 2003/11/08

Dr. Shi Guimei reply Nutrition

Hello! A 100-gram serving of salmon contains 230 calories, 19.8 grams of protein, 16.1 grams of fat, negligible carbohydrates, and 32 milligrams of sodium.
Cod has 166 calories, 14.7 grams of protein, 11.5 grams of fat, negligible carbohydrates, and 93 milligrams of sodium.
Swordfish contains 133 calories, 23.5 grams of protein, 3.4 grams of fat, 0.6 grams of carbohydrates, and no sodium analysis available (data for salmon and cod is sourced from the Taiwan Food Nutrition Database; data for swordfish is from the co-authored work by Huang Bo-Chao and You Su-Ling on essential nutrition).
In fact, the fat content in fish is relatively low compared to other animal foods.
If the skin and belly fat are removed during preparation, the fat content can be significantly reduced.
Therefore, following these principles, any type of fish can be included in the diet, and regularly varying the types of fish consumed is a better dietary practice.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department at Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2003/11/08

More Info

When comparing the nutritional profiles of salmon, cod, and swordfish, it's essential to consider various factors such as caloric content, protein, fat, carbohydrates, and sodium levels. Each type of fish has its unique benefits, making them suitable for different dietary needs.

Nutritional Breakdown (per 100 grams):
1. Salmon:
- Calories: 230 kcal
- Protein: 19.8 g
- Fat: 16.1 g
- Carbohydrates: 0 g
- Sodium: 32 mg
2. Cod:
- Calories: 166 kcal
- Protein: 14.7 g
- Fat: 11.5 g
- Carbohydrates: 0 g
- Sodium: 93 mg
3. Swordfish:
- Calories: 133 kcal
- Protein: 23.5 g
- Fat: 3.4 g
- Carbohydrates: 0.6 g
- Sodium: Not specified

Analysis:
- Protein Content: Swordfish has the highest protein content per 100 grams, making it an excellent choice for those looking to increase their protein intake. Salmon follows closely, while cod has slightly less protein.

- Fat Content: Salmon is higher in fat, primarily due to its omega-3 fatty acids, which are beneficial for heart health. Swordfish, on the other hand, is the lowest in fat, making it a leaner option. Cod is also relatively low in fat but has a higher fat content than swordfish.

- Caloric Content: Salmon has the highest caloric content, which is mainly attributed to its fat content. If you're looking for a lower-calorie option, swordfish is the best choice, followed by cod.

- Sodium Levels: Cod has a higher sodium content compared to salmon and swordfish. For individuals monitoring their sodium intake, swordfish or salmon may be preferable.

Conclusion:
If you're looking for a low-fat option, swordfish is the best choice among the three, providing high protein with minimal fat. However, if you're interested in the health benefits associated with omega-3 fatty acids, salmon is an excellent option despite its higher fat content. Cod serves as a middle ground, offering a good protein source with relatively low fat and calories.

Recommendations:
1. Variety is Key: Incorporating a variety of fish into your diet can provide a broader range of nutrients. Each type of fish offers different health benefits, so rotating between salmon, cod, and swordfish can be advantageous.

2. Cooking Methods: How you prepare these fish can also impact their nutritional value. Grilling, baking, or steaming are healthier cooking methods compared to frying, which can add unnecessary calories and fats.

3. Sustainability: Consider the sustainability of the fish you choose. Some species may be overfished, so looking for sustainably sourced options is crucial for environmental health.

4. Consultation: If you have specific dietary needs or health conditions, consulting with a healthcare provider or a registered dietitian can help tailor your fish consumption to your nutritional requirements.

In summary, each fish has its unique nutritional profile, and the best choice depends on your dietary goals and preferences. Whether you prioritize protein, fat content, or overall health benefits, there is a suitable option among salmon, cod, and swordfish.

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