FoodRef · Scanned Plate · see the dish page
Cobb salad with chicken, egg, cheddar and tomato
3 approve · 5 caution · 3 avoid
Cheferee's Consensus
Most of the 11 frameworks cluster together, with Vegan the main holdout at 1.2. The spread is 7.4 points.
What each diet says
Each score is that framework's own position on this plate, scored as a whole meal — not the average of its parts.
- DASH5.4
- Mediterranean6.2
- Vegan1.2
- Carnivore2.5
- Paleo6.8
- Keto8.6
- Low-FODMAP6.5
- Whole303.5
- Zone7.8
- Anti-Inflammatory6.4
- GLP-17.6
The romaine and tomatoes are DASH-friendly, but the shredded cheddar at 12% and the salted cured elements typical of Cobb push sodium and saturated fat higher than DASH targets.
Lots of leafy greens and tomatoes with lean grilled chicken fits well, but the heavy cheddar and egg lean the plate toward saturated animal fat rather than the olive oil, fish and legume pattern the Mediterranean diet centers on.
Chicken, egg, and cheddar make up nearly 40% of the plate — this is fundamentally an animal-product meal and incompatible with veganism.
Carnivore excludes all plants, and lettuce plus tomatoes are 40% of this plate, which disqualifies it despite the chicken, egg and cheese present.
Grilled chicken, egg, lettuce and tomatoes are all paleo staples, but the 12% shredded cheddar is dairy, which paleo excludes and drags the score down.
Very low-carb overall — leafy greens, tomatoes in moderation, and a strong protein-plus-fat base from chicken, egg and cheddar make this a solid keto-shaped plate.
Romaine, cherry tomatoes, chicken and egg are all low-FODMAP, and hard cheddar is low in lactose, so the plate is largely compliant assuming no onion/garlic dressing.
Chicken, egg, romaine and tomatoes are compliant, but the shredded cheddar is dairy, which Whole30 strictly forbids for the full 30 days.
The roughly balanced protein from chicken and egg against low-glycemic vegetables lands close to Zone's 40/30/30 target, though the cheddar tips fat a bit high.
Tomatoes, romaine, egg and lean chicken bring antioxidants and quality protein, but the 12% shredded cheddar contributes saturated fat that anti-inflammatory eating tries to limit.
High protein from chicken, egg and cheese with high-volume, high-fiber greens and tomatoes supports satiety and gentle glycemic load — a good fit for GLP-1 eating patterns.
Food by food
Our catalog scores for each item. The plate's score above is a judgment on the whole meal, so it will not match the average of these.
Chicken~18% of the plate5.5▾
- Paleo9.0
- Zone9.0
- Mediterranean6.0
- Anti-Inflammatory7.0
- DASH9.0
- Carnivore8.0
- Vegan1.0
- Whole3010.0
- Keto9.0
- Low-FODMAP10.0
- GLP-1 Friendly9.0
Cherry tomatoes~15% of the plate5.5▾
- Low-FODMAP8.0
- Zone8.0
- Paleo9.0
- GLP-1 Friendly8.0
- Anti-Inflammatory8.0
- Mediterranean9.0
- Vegan10.0
- Keto5.0
- Carnivore1.0
- Whole3010.0
- DASH9.0
Cheddar cheese~12% of the plate6.4▾
- Keto9.0
- Vegan1.0
- Paleo1.0
- Mediterranean4.0
- Carnivore6.0
- Whole301.0
- Low-FODMAP9.0
- Zone5.0
- Anti-Inflammatory2.0
- DASH2.0
- GLP-1 Friendly4.0
Hard boiled egg~8% of the plate5.5▾
- Keto9.0
- Vegan1.0
- Paleo10.0
- Mediterranean8.0
- Carnivore9.0
- Whole3010.0
- Low-FODMAP9.0
- DASH6.0
- Zone6.0
- Anti-Inflammatory7.0
- GLP-1 Friendly9.0
Romaine lettuce~25% of the plate5.3▾
- Keto9.0
- Vegan9.0
- Paleo9.0
- Mediterranean9.0
- Carnivore1.0
- Whole3010.0
- Low-FODMAP9.0
- DASH9.0
- Zone10.0
- Anti-Inflammatory8.0
- GLP-1 Friendly9.0
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Scores describe what each named diet framework's published principles say about this food. They are not FoodRef's opinion on whether anything is healthy, and they are not medical or nutritional advice. Talk to a doctor or a registered dietitian about your own diet.
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