Mahi Mahi
26.0gprotein / 100g109 cal · 0.9g fat · $$$ · Quality 0.89
Cod (baked)
23.0gprotein / 100g105 cal · 0.9g fat · $$$ · Quality 0.9
Per 100g, Mahi Mahi comes in at 26.0g of protein against Cod (baked)'s 23.0g, a 3.0g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($$$), so budget isn't the deciding factor here.
Mahi Mahi's typical serving also delivers more leucine (2100mg vs Cod (baked)'s 1850mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Mahi Mahi or Cod (baked) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Mahi Mahi | Cod (baked) |
|---|---|---|
| Protein | 26.0g | 23.0g |
| Calories | 109 | 105 |
| Fat | 0.9g | 0.9g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.89 | 0.9 |
| Relative cost | $$$ | $$$ |
| Prep time | 12 min | 15 min |
Frequently asked
Which has more protein, mahi mahi or cod (baked)?
Mahi Mahi has 26.0g of protein per 100g compared to Cod (baked)'s 23.0g.
Which is lower in calories?
Cod (baked) is lower in calories per 100g, at 105 vs the other's 109.