1 serving (140 grams) contains 195 calories, 13.7 grams of protein, 12.3 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
308.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 646.0 mg | 215% | |
| Sodium | 932.4 mg | 40% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 7.0 g | ||
| protein | 21.8 g | 43% | |
| Vitamin D | 151.0 mcg | 755% | |
| Calcium | 88.8 mg | 6% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 242.0 mg | 5% | |
* 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 Egg salad
Egg salad is a creamy dish typically made from hard-boiled eggs, mayonnaise, mustard, and various seasonings. Originating from Western cuisine, it is a versatile recipe that is commonly served in sandwiches, as a topping for crackers, or on its own as a side dish. Eggs are a nutrient-dense food, rich in high-quality protein, healthy fats, and essential micronutrients such as choline, vitamin D, and vitamin B12. Paired with other ingredients like mayonnaise, egg salad becomes calorie-dense but also offers additional fat content. Depending on preparation, it can be a filling and energizing meal or snack with moderate levels of sodium and cholesterol.
Health Benefits
- Rich in choline, which supports brain function and liver health.
- Contains vitamin B12, essential for red blood cell formation and DNA synthesis.
- High-quality protein in eggs aids muscle repair and maintenance.
- Includes lutein and zeaxanthin, antioxidants that promote eye health.
- Provides selenium, a critical mineral for thyroid function and immune health.
Dietary Considerations
Selection and Storage
Store egg salad in a sealed container in the refrigerator and consume within 3-4 days. Discard if left at room temperature for more than 2 hours.
Common Questions About Egg salad Nutrition
Is egg salad high in protein?
Yes, egg salad is a good source of protein owing to the eggs, which provide about 6 grams of protein per large egg. A typical serving of egg salad (about 1/2 cup) provides approximately 10-12 grams of protein depending on the recipe and added ingredients.
Can I eat egg salad on a keto diet?
Yes, egg salad is compatible with a keto diet as eggs and mayonnaise are both low in carbohydrates. A standard egg salad recipe typically contains less than 2 grams of carbs per serving, making it an ideal choice for keto dieters.
Are there any health benefits or concerns with egg salad?
Egg salad provides healthy fats, complete proteins, and essential nutrients like choline and vitamin D from the eggs. However, traditional recipes can be high in saturated fat and calories due to mayonnaise. Opting for a lighter mayonnaise or Greek yogurt can make it healthier.
How much egg salad should I eat per serving?
A typical serving size of egg salad is about 1/2 cup, which contains around 200-300 calories depending on the recipe. This portion provides sufficient protein and nutrients without overloading on calories or fat.
How does egg salad compare to chicken salad?
Egg salad is typically lower in calories and fat compared to chicken salad, but it provides less protein per serving. Chicken salad is often made with shredded chicken and may include a variety of vegetables or nuts, adding fiber and texture that egg salad lacks.
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.
- USDA FoodData - Egg salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Eggs: Health Information Fact SheetNIH Office of Dietary SupplementsOverview of nutrients in eggs, emphasizing protein, vitamins, and minerals found in foods like egg salad.
- Health Benefits of Egg ConsumptionAmerican Journal of Clinical NutritionHighlights research linking egg consumption to protein quality, micronutrient benefits, and overall support for a healthy diet.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture & Health and Human ServicesDiscusses eggs as part of a healthy dietary pattern, including considerations on cholesterol and saturated fats from mayonnaise in egg salad.
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.
