FoodRef · Scanned Plate · see the dish page
Open-faced egg sandwich with avocado and sun-dried tomato
1 approve · 5 caution · 5 avoid
Cheferee's Consensus
Most of the 11 frameworks cluster together, with Whole30 the main holdout at 1.0. The spread is 6.5 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.
- DASH6.0
- Mediterranean7.5
- Vegan1.0
- Carnivore1.0
- Paleo3.0
- Keto3.0
- Low-FODMAP4.0
- Whole301.0
- Zone6.5
- Anti-Inflammatory6.5
- GLP-16.0
The avocado and sun-dried tomatoes add potassium and healthy fat, but the refined bread roll and likely sodium from the sun-dried tomatoes keep this from scoring higher on DASH.
Egg, avocado, tomato and bread is a very Mediterranean-style combination; it would score higher if the bread were whole-grain and olive oil were more evident.
The fried egg is an animal product, which categorically excludes this plate from being vegan regardless of the plant foods present.
Bread, tomatoes and avocado make up 60% of the plate — carnivore excludes all plant foods, so this plate fails the framework entirely.
The bread roll is a grain product, which paleo excludes; the egg, avocado and tomatoes are compliant but cannot rescue the score.
A bread roll occupying 30% of the plate delivers far too many carbs to fit keto, even with the fat from egg and avocado.
Avocado in this portion and sun-dried tomatoes are both high-FODMAP, and wheat bread adds fructans, making this a poor low-FODMAP choice.
Bread contains grains and almost certainly added sugar and legumes-derived oils, which Whole30 strictly forbids for the full 30 days.
Protein from the egg with fat from avocado and some carbs from bread and tomato is roughly balanced, though the refined bread skews the carb quality down.
Avocado, tomatoes and egg provide healthy fats and antioxidants, but the refined white bread is mildly pro-inflammatory and pulls the score down.
Protein from the egg and fiber/fat from avocado support satiety, but the refined bread roll is calorie-dense and less filling than a whole-grain option would be.
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.
Bread~30% of the plate5.1▾
- Low-FODMAP2.0
- Zone2.0
- Paleo1.0
- GLP-1 Friendly4.0
- Anti-Inflammatory4.0
- Mediterranean6.0
- Whole301.0
- Vegan8.0
- Keto1.0
- Carnivore1.0
- DASH5.0
Egg (fried)~30% of the plate5.6▾
- Carnivore8.0
- Keto10.0
- Paleo9.0
- Mediterranean6.0
- Whole309.0
- Low-FODMAP9.0
- DASH5.0
- Vegan1.0
- Zone6.0
- Anti-Inflammatory5.0
- GLP-1 Friendly5.0
Sun-dried tomatoes~15% of the plate4.1▾
- Paleo6.0
- Keto4.0
- Vegan8.0
- GLP-1 Friendly4.0
- Low-FODMAP5.0
- Mediterranean6.0
- Carnivore1.0
- Whole306.0
- DASH5.0
- Zone5.0
- Anti-Inflammatory8.0
Avocado~15% of the plate5.5▾
- Keto9.0
- Vegan9.0
- Mediterranean9.0
- Carnivore2.0
- Whole3010.0
- DASH8.0
- Zone9.0
- Low-FODMAP5.0
- Anti-Inflammatory9.0
- GLP-1 Friendly5.0
- Paleo10.0
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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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