KETO VERDICTYES
Cod is keto-friendly with 0g net carbs per 100g. It’s a very lean, mild white fish—great for clean protein—so pair with butter, ghee, aioli, or cream sauces to hit keto fat targets. Versatile and quick-cooking.
Is Cod Keto?
Fish
Cod is keto-friendly with 0g net carbs per 100g. It’s a very lean, mild white fish—great for clean protein—so pair with butter, ghee, aioli, or cream sauces to hit keto fat targets. Versatile and quick-cooking.
- Net carbs (100g)0g
- Protein (100g)20.3g
- Fat (100g)0.7g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
20.3g
Fat
0.7g
Calories
82
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: no impact on ketosis
- Solid protein (~20g/100g) supports muscle maintenance
- Very lean—leaves room to add healthy fats for macros
- Mild flavor adapts to many low-carb seasonings and sauces
- Low calorie density allows flexible portion sizes
- Works with keto sides (cauliflower rice, zucchini noodles)
HEALTH BENEFITS
- Complete protein with all essential amino acids
- Rich in B12 and other B vitamins for energy metabolism
- Good source of selenium for antioxidant and immune support
- Provides iodine to support thyroid function
- Phosphorus contributes to bone health and ATP production
- Generally lower mercury than many large predatory fish
PREPARATION SUGGESTIONS
PAN-SEARED IN BUTTER
Season and sear in butter or ghee 8–10 minutes total; finish with lemon and herbs.
BAKED EN PAPILLOTE
Wrap with veggies and butter in parchment; bake at 375°F (190°C) for 15–20 minutes.
CREAMY DILL SAUCE
Gently poach; serve with a sauce of heavy cream, fresh dill, and lemon juice.
ROASTED WITH GARLIC
Roast at 400°F (205°C) for 12–15 minutes with garlic-infused butter until flaky.
FISH & CAULIFLOWER RICE
Pan-fry cod and plate over buttered cauliflower rice with herbs.
POACHED IN BROTH
Poach in bone broth with aromatics for a light, nourishing bowl.