Salmon vs. Lingcod vs. Halibut vs. Pacific Cod vs. Rockfish: Comparing the Macros
Not all wild Alaskan fish are nutritionally equal...and that's a good thing. Whether you're counting macros for muscle gain, watching your fat intake, or just trying to eat more protein without piling on calories, the fish you choose matters. Below, we're breaking down the calories, protein, fat, and omega-3 content of five Sena Sea favorites: salmon, lingcod, halibut, cod, and rockfish, so you can pick the right fillet for your goals.
Macros at a Glance (Per 3.5 oz / 100g Serving)
| Fish | Calories | Protein | Fat | Omega-3s |
|---|---|---|---|---|
| Salmon | ~140–180 | ~20–22g | ~6–11g | ~1,000–1,800mg |
| Halibut | ~140 | ~27g | ~3g | ~460mg |
| Rockfish | ~120 | ~24g | ~2g | ~450mg |
| Black Cod | ~80–95 | ~18–21g | <1g | ~250mg |
| Lingcod/Cod | ~85 | ~17–19g | <1g | trace |
Figures are approximate and vary by species, cut, and preparation. Salmon's range reflects differences between species — Copper River King runs highest in fat and calories, while coho and sockeye fall lower on the scale.
Breaking Down Each Fish
Salmon: The High-Fat, High-Omega-3 Choice
Salmon stands apart from the rest of this list for one simple reason: fat. Where lingcod, cod, and rockfish are lean, low-fat options, salmon brings a healthy dose of fat to the table — most of it heart-healthy omega-3s. That fat content also means more calories per serving, but it's calories that come with real nutritional upside: omega-3s support heart and brain health, and that same fat is what gives salmon its rich flavor and silky texture.
Within salmon itself, fat content varies quite a bit by species. Copper River King salmon runs the highest in fat, followed by Copper River sockeye and coho. If you're prioritizing omega-3 intake, salmon is hard to beat.
Halibut: Lean Protein With Real Substance
Halibut is proof that "lean" doesn't mean "low-protein." At roughly 27 grams of protein per serving with only about 3 grams of fat, halibut delivers one of the best protein-to-fat ratios on this list. It's naturally low in calories, fat, and sodium, while still packing a meaningful dose of omega-3s — making it a smart pick if you want a hearty, satisfying fillet without the extra fat.
Rockfish: A Lean, Protein-Dense Option
Rockfish sits in similar territory to halibut: lean, high in protein, and still carrying a solid omega-3 count relative to its low fat content. At around 24 grams of protein and just 2 grams of fat per serving, it's an excellent source of high-quality protein for anyone looking to keep calories in check without sacrificing nutrition.
Cod: Low-Calorie, High-Protein Simplicity
Cod is about as lean as fish gets. With well under a gram of fat and around 18–21 grams of protein per serving, it's a go-to for anyone focused on lean protein and calorie control. The tradeoff is a lower omega-3 count compared to fattier fish like salmon, but for a light, versatile, mild-flavored fillet, cod is tough to beat.
Lingcod: The Lean Protein Powerhouse
Lingcod might be the most underrated fish on this list. It has less than a gram of fat and under 90 calories per serving, yet still delivers a strong protein punch, roughly twice the protein-to-calorie ratio of salmon. For anyone prioritizing lean muscle support without excess calories, lingcod is one of the most efficient options in the sea.
Which Fish Should You Choose?
- Want more omega-3s and healthy fats? Reach for salmon.
- Want maximum protein with minimal fat? Halibut, rockfish, cod, and lingcod are all excellent lean choices.
- Counting calories closely? Lingcod and cod offer some of the lowest calorie counts per gram of protein.
- Want the best of both worlds? Rotate through all five — variety is good for your plate and your palate.
At the end of the day, all five of these wild Alaskan fish are excellent sources of lean, high-quality protein. The right one for you comes down to your personal macro goals, flavor preferences, and what you're in the mood to cook tonight.
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