1 serving (150 grams) contains 240 calories, 9.0 grams of protein, 20.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
378.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 299.7 mg | 99% | |
| Sodium | 394.3 mg | 17% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 1.6 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 788.6 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Avocado egg salad
Avocado Egg Salad is a creamy dish combining mashed avocado and boiled eggs, often accompanied by lemon juice, mustard, or herbs for added flavor. Originating from fusion cuisine, this salad combines the heart-healthy benefits of avocado, popularized in Latin America, with eggs, a protein-rich staple worldwide. Both key ingredients contribute to a balanced nutritional profile: avocados provide essential fats (mostly monounsaturated), fiber, and potassium, while eggs deliver high-quality protein, choline, and essential vitamins like B12 and D. This recipe is nutrient-dense, lower in carbs, and suitable for a variety of dietary preferences, offering a nourishing addition to meals or snacks. Overall, 1 cup of avocado egg salad can provide around 250-300 calories, 15-20 grams of protein, and 20-25 grams of healthy fats depending on ingredient ratios.
Health Benefits
- Supports heart health due to avocados' high content of monounsaturated fats and potassium, which can help maintain healthy blood pressure levels.
- Provides brain-boosting choline from eggs, essential for neurotransmitter production and cognitive function.
- Enhances digestion and satiety thanks to avocados' fiber content, promoting gut health and prolonged feeling of fullness.
Dietary Considerations
Selection and Storage
Store avocado egg salad in an airtight container in the refrigerator for up to 2 days to maintain freshness and prevent oxidation. Add lemon juice to slow avocado browning.
Common Questions About Avocado egg salad Nutrition
What are the key nutritional values of avocado egg salad?
Avocado egg salad is rich in protein, healthy fats, and fiber. A one-cup serving typically contains around 250-350 calories, 12-15 grams of protein, and 20-25 grams of fat, mainly from the avocado's monounsaturated fats. It also provides vitamins like B6, E, and K from avocados, along with choline and selenium from eggs.
Is avocado egg salad suitable for a keto diet?
Yes, avocado egg salad is a great choice for a keto diet. It is low in carbs (approximately 6-8 grams per serving), contains high-quality proteins from eggs, and provides healthy fats from avocado, which are ideal for maintaining ketosis. Ensure that any additional ingredients, such as mayonnaise or spices, are keto-friendly.
What are the potential health benefits of avocado egg salad?
Avocado egg salad can promote heart health due to the monounsaturated fats in avocado, which may help reduce bad cholesterol. Eggs provide choline, which supports brain health, as well as high-quality protein for muscle repair. Additionally, this dish is a good source of antioxidants and anti-inflammatory nutrients.
What is a recommended serving size for avocado egg salad?
A recommended serving size is approximately 1 cup, which offers balanced nutrients without excessive calories. For a lighter meal, you may reduce to ½ cup and pair it with leafy greens or fresh vegetables. Adjust servings based on your caloric needs and dietary goals.
How does avocado egg salad compare to traditional egg salad?
Avocado egg salad is a healthier alternative to traditional egg salad, as it replaces mayonnaise with nutrient-rich avocado, adding fiber, vitamins, and healthy fats. While both are high in protein, avocado egg salad typically contains less saturated fat and offers a creamier, more flavorful texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
