The diets react (see scores below)
Diet Ratings
Cod is carb-free, lean protein source with minimal fat. Fits keto macros well, though not ideal for high-fat requirement; best paired with fat sources.
Cod is fish and animal flesh. Explicitly excluded from all vegan diets.
Fish is a core paleo protein source. Cod is unprocessed, nutrient-dense, and was available to Paleolithic coastal populations.
White fish is a cornerstone of Mediterranean diet. Cod is lean, high in protein, rich in omega-3 fatty acids, and has minimal saturated fat. Ideal for 2-3 weekly fish servings.
Cod is a lean white fish that is a staple animal protein source. High in protein, contains omega-3 fatty acids, and provides essential micronutrients. Universally approved in carnivore diet.
Cod is a whole, unprocessed white fish with no excluded ingredients. Explicitly compliant with Whole30.
Cod is a lean white fish with no fermentable carbohydrates. Monash University confirms fish as low-FODMAP at all serving sizes.
Excellent DASH choice. Very lean white fish, low in saturated fat, high in protein, rich in potassium and selenium. Low cholesterol compared to shrimp. Supports cardiovascular health.
Lean white fish with excellent protein-to-fat ratio. Zero carbs, minimal fat content. Perfect Zone protein choice requiring minimal added fat to balance macros.
Lean white fish with moderate omega-3 content (though less than fatty fish), high-quality protein, and selenium. Supports anti-inflammatory diet principles as a lean protein alternative to red meat.
Lean white fish with 20g protein per 3oz serving, <1g fat, excellent digestibility, nutrient-dense (B vitamins, selenium). Mild flavor reduces nausea risk. Ideal GLP-1 companion food.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Cod
Keto — 9/10- 0g net carbs
- High protein (18g per 100g)
- Very low fat (0.7g per 100g)
- Clean, unprocessed
Paleo — 9/10- Lean protein
- Vitamin D and B vitamins
- Unprocessed seafood
- Low mercury relative to other fish
Mediterranean — 9/10- Lean white fish
- Omega-3 rich
- Low saturated fat
- Traditional Mediterranean staple
Carnivore — 8/10- Pure animal protein
- Omega-3 fatty acids
- Low carbohydrate content
- Rich in B vitamins and selenium
Whole30 — 9/10- Whole seafood
- No additives in plain form
- Lean protein
Low-FODMAP — 9/10- No oligosaccharides
- No disaccharides
- No polyols
- Pure protein
DASH — 8/10- Very lean protein
- Low saturated fat
- Good potassium source
- Low sodium when fresh
Zone — 9/10- Lean protein: ~20g per 100g
- Very low fat: ~0.4g per 100g
- Zero carbs
- Mild flavor pairs well with vegetables
Anti-Inflammatory — 7/10- Moderate omega-3 fatty acids
- Lean protein
- Selenium and B vitamins
- Low saturated fat
GLP-1 Friendly — 9/10- high protein density
- very low fat
- easy to digest
- mild flavor
- nutrient-dense