Egg salad wrap

Lunch

Item Rating: 69/100

1 serving (250 grams) contains 330 calories, 13.0 grams of protein, 15.0 grams of fat, and 33.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		330
% Daily Value*
Total Fat		15 g	19%
	Saturated Fat	3 g	15%
	Polyunsaturated Fat	0 g
Cholesterol		220 mg	73%
Sodium		670 mg	29%
Total Carbohydrates		33 g	12%
	Dietary Fiber	2 g	7%
	Sugars	4 g
protein		13 g	26%
Vitamin D		44 mcg	220%
Calcium		80 mg	6%
Iron		3 mg	16%
Potassium		200 mg	4%

* 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

🍯 Low sugar

Source of Calories

Fat: 135 cal (42.3%)

Protein: 52 cal (16.3%)

Carbs: 132 cal (41.4%)

About Egg salad wrap

An egg salad wrap is a dish primarily composed of chopped hard-boiled eggs mixed with mayonnaise or yogurt, often combined with ingredients like celery, greens, or mustard, then wrapped in a tortilla or flatbread. Originating as a versatile comfort food, this dish is popular in Western cuisine, particularly in lunch menus. Nutritionally, egg salad wraps are a balanced meal providing a mix of high-quality protein from eggs, healthy fats from mayonnaise or yogurt, carbohydrates from the wrap, and dietary fiber if vegetables or whole-grain wraps are included. Depending on the recipe, a single wrap may contain roughly 250-400 calories, 10-20 grams of protein, and beneficial nutrients like vitamin D, choline, and selenium, which support brain, bone, and immune health.

Health Benefits

• Excellent source of high-quality protein (6 grams per large egg), which supports muscle repair and maintenance.
• Rich in choline (147 mg per large egg), essential for brain development and liver function.
• Contains vitamin D, which aids calcium absorption and supports bone health, typically around 1 mcg per egg.
• Provides selenium, a powerful antioxidant, with roughly 20% of the daily recommended intake per egg.
• Can include dietary fiber (3-5 grams) when made with whole-grain wraps, promoting digestive health.

Dietary Considerations

Allergens: Contains egg, gluten (if wheat wrap is used), dairy (if using yogurt or dairy-based mayonnaise)

Suitable for: Vegetarian (ovo), low-carb diets (if modified with low-carb wraps)

Not suitable for: Vegan diets, egg allergies, gluten-free diets (if using traditional wraps)

Selection and Storage

Store the egg salad in an airtight container in the refrigerator for up to 2 days. Assemble the wrap just before eating to avoid sogginess.

Common Questions About Egg salad wrap Nutrition

Is an egg salad wrap high in protein?

Yes, an egg salad wrap is a good source of protein. Eggs contain about 6 grams of protein each, and the exact protein content of the wrap will depend on the number of eggs used and the type of wrap. On average, a single wrap can provide 10-15 grams of protein, making it a satisfying option for muscle repair and satiety.

Can I eat an egg salad wrap on a low-carb or keto diet?

An egg salad wrap can be low-carb and keto-friendly if you use a low-carb or lettuce wrap instead of a traditional tortilla. Regular tortillas often contain 20-30 grams of carbs, which may not fit a keto diet. Opt for alternative wraps, like coconut wraps or plain lettuce, to make the meal more suitable for keto or low-carb plans.

What are the health benefits and concerns of eating egg salad wraps?

Egg salad wraps are high in protein, healthy fats, and essential vitamins like B12 and choline, which support brain function. However, they can also be high in calories and saturated fats, especially if mayonnaise is heavily used. For a healthier version, consider using Greek yogurt instead of mayo to reduce fat content.

What is the recommended portion size for an egg salad wrap?

A single egg salad wrap prepared with 2 eggs, a small wrap, and a tablespoon of mayonnaise or alternative dressing is typically an appropriate serving size for one meal. This portion provides about 250-300 calories, but portion sizes may vary based on individual dietary needs.

How does an egg salad wrap compare to a chicken salad wrap?

Egg salad wraps often have a creamier texture and slightly lower protein content compared to chicken salad wraps. While both are good sources of protein, egg salad is lower in saturated fat if prepared with minimal mayonnaise. Chicken salad wraps, on the other hand, may offer more protein per serving, depending on the quantity of chicken used.

Data Sources & Scientific References