Flounder (cooked) vs Cod (cooked)
| Flounder (cooked) | Cod (cooked) | |
|---|---|---|
| Protein · per 100 g | 15.2 g | 20.4 g |
| Carbs · per 100 g | 0.0 g | 0.0 g |
| Fat · per 100 g | 2.4 g | 0.2 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 86.0 kcal | 84.0 kcal |
| Protein · per 100 kcal | 17.7 g | 24.3 g |
| To hit 30 g protein | 197 g · 169 kcal | 147 g · 123 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Cod (cooked) delivers 1.4× the protein per calorie of Flounder (cooked) (24.3 g vs 17.7 g per 100 kcal).
More protein / 100 g: CodLighter per 100 g: CodSmaller 30 g portion: Cod
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.