The diets react (see scores below)
Diet Ratings
Salt cod is preserved fish with zero carbs and high protein. It provides omega-3 fatty acids and is an excellent keto protein source. Rinse before use to manage sodium if needed.
Salt cod is preserved fish, a direct animal product. Explicitly excluded from vegan diet regardless of preservation method.
Salt cod is preserved fish, which is paleo-compatible, but the added salt content is a concern. Paleo guidelines discourage added salt, though some modern paleo practitioners accept minimal salt in preserved foods. The fish itself is excellent; the preservation method is the issue.
Some paleo authorities, including Mark Sisson, accept moderate salt in preserved foods as a practical necessity and acceptable deviation, especially when the alternative is no access to that protein source.
Salt cod (bacalao) is a traditional Mediterranean staple, particularly in Spanish, Portuguese, and Italian cuisines. It is a preserved fish providing high-quality protein and omega-3 fatty acids. Minimal processing beyond salting for preservation. Should be desalted before cooking.
Preserved fish (animal product) with salt only. Excellent protein source and micronutrient profile. Minimal processing with no plant additives.
Salt cod is dried, salted fish with no added sugar or excluded ingredients. Salt is an approved seasoning on Whole30, and the fish itself is a compliant protein.
Salt cod is dried and salted fish with no added carbohydrates or FODMAP-containing ingredients. The curing process (salt and drying) does not introduce FODMAPs. Plain protein source safe during elimination phase. Monash principles support all plain fish as low-FODMAP.
Salt cod is cured with high sodium content (often 300-400mg per ounce). DASH limits sodium to <2,300mg/day standard or <1,500mg/day low-sodium. A single serving can exceed 10% of daily sodium allowance. Despite being lean protein, sodium content disqualifies it.
Salt cod is a lean protein source with minimal fat and zero carbohydrates. It provides approximately 25g protein per 100g serving, making it an excellent Zone protein block. The salt content is high but acceptable in Zone context. Rinse before use to reduce sodium if desired.
Salt cod is a preserved form of white fish rich in omega-3 fatty acids, high-quality protein, and selenium. Despite salt content, the anti-inflammatory benefits of fish omega-3s (EPA, DHA) and micronutrients outweigh sodium concerns for most individuals. Soaking reduces excess salt. Aligns with Dr. Weil's emphasis on fish as anti-inflammatory protein.
Excellent protein density (20g+ per 100g), low fat, nutrient-dense. Requires soaking to reduce sodium. Easy to digest and portion-friendly. High in omega-3 fatty acids. Minimal GI burden.
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 Salt cod
Keto — 9/10- Zero net carbs
- High-quality protein
- Omega-3 fatty acids
- Minimal processing
Paleo — 5/10- fish is paleo-approved
- added salt is discouraged
- preservation method acceptable
- sodium content elevated
Mediterranean — 8/10- traditional Mediterranean fish preparation
- high protein content
- omega-3 fatty acids
- requires desalting before use
Carnivore — 8/10- animal-derived
- fish
- preserved with salt only
- high protein
Whole30 — 9/10- Whole protein source
- Salt preservation only
- No added sugar or excluded ingredients
Low-FODMAP — 9/10- Plain protein with no fermentable carbohydrates
- Curing does not add FODMAPs
- No lactose, fructans, GOS, or polyols
Zone — 8/10- Lean protein (25g per 100g)
- Zero carbohydrates
- Minimal fat
- High sodium (requires rinsing)
- Omega-3 fatty acids
Anti-Inflammatory — 8/10- omega-3 fatty acids (EPA, DHA)
- high-quality protein
- selenium and B vitamins
- elevated sodium from curing (mitigated by soaking)
- minimal processing beyond salt preservation
GLP-1 Friendly — 8/10- high protein
- low fat
- omega-3 rich
- easy to digest
- high sodium (requires soaking)