1 serving (150 grams) contains 350 calories, 12.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 238.1 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 sandwich
An egg salad sandwich is a classic dish made by combining cooked, chopped eggs with various ingredients like mayonnaise, mustard, and seasonings, typically served between slices of bread. Originating in early 20th-century Western cuisine, this sandwich is favored for its simplicity and versatility. Eggs are a rich source of high-quality protein, vitamin D, and B vitamins such as B12 and B6. Depending on the recipe, adding ingredients like celery or parsley can increase the fiber and micronutrient content. While the bread provides carbohydrates for energy, the sandwich's fat content primarily depends on the mayonnaise used, making it a balanced meal option in controlled portions.
Health Benefits
- Promotes muscle growth and repair due to high-quality protein in eggs.
- Supports bone health and immune function with vitamin D found in egg yolks.
- Supports energy metabolism and brain health through vitamin B12 and choline in eggs.
Dietary Considerations
Selection and Storage
Store egg salad in an airtight container in the refrigerator and consume within 3 days. Bread should be kept in a cool, dry place to maintain freshness.
Common Questions About Egg salad sandwich Nutrition
How much protein and calories are in an egg salad sandwich?
An egg salad sandwich typically contains 10-15 grams of protein and around 300-500 calories, depending on the recipe. The exact nutritional content varies based on the type of bread, mayo, and additional ingredients used.
Is an egg salad sandwich compatible with a low-carb or keto diet?
An egg salad sandwich is generally not keto-friendly due to the bread, which is high in carbohydrates. For a low-carb or keto version, you can use lettuce wraps or low-carb bread substitutes instead.
What are the health benefits of eating egg salad sandwiches?
Egg salad sandwiches provide high-quality protein from eggs, healthy fats from mayonnaise, and nutrients like choline, vitamin B12, and selenium. However, they can be high in saturated fats and calories depending on the ingredients, so moderation is key.
What is the recommended portion size for an egg salad sandwich?
A standard serving size is one sandwich made with two slices of bread and approximately half a cup of egg salad (2 large eggs). This serving is appropriate for a meal, though portion sizes should be adjusted based on individual calorie needs.
How does an egg salad sandwich compare to a tuna salad sandwich?
Both egg salad and tuna salad sandwiches are rich in protein and calories. Egg salad is higher in cholesterol due to the eggs, while tuna salad provides more omega-3 fatty acids. The healthier choice depends on your nutritional goals and personal preference.
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.
- Dietary Protein and Health: Egg ConsumptionAmerican Journal of Clinical NutritionExamines the role of eggs as a nutrient-dense food, highlighting protein quality and associated health benefits.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesDetails recommendations for protein-rich foods, including eggs, and their role in a balanced diet.
- Choline: An Essential Nutrient Found in EggsNIH Office of Dietary SupplementsExplains the importance of choline, a key nutrient in eggs, and its role in brain and liver health.
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.
