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●Low GI

Creamy egg salad Calories

A protein- and fat-rich salad made with eggs and a creamy mayonnaise-based dressing.

CALORIES · 100 G

223kcal

GI

10low

POTASSIUM · 100 G

125mg

FIBER · 100 G

0.2g

Quick answer

100 g of Creamy egg salad has 223 calories. It contains 2.5 g of carbs, 10.5 g of protein, 19 g of fat and 0.2 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

Creamy egg salad Nutrition Facts

Selected: 100 g

223

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

10.5g

· 21% DV

Fat

19g

· 24% DV

Fiber

0.2g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 19% · Fat 77%

Creamy egg salad nutrition facts table · 100 g

NutrientAmount% DV
Calories223 kcal
Total fat19 g24%
Saturated fat4.5 g23%
Trans fat0.1 g
Sodium350 mg15%
Total carbohydrate2.5 g1%
Fiber0.2 g1%
Protein10.5 g21%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Creamy egg salad?

ServingAmountCalories
1 serving (medium)100 g223 kcal
1 tablespoon (small)15 g33 kcal
1 ounce (small)28 g62 kcal
2 tablespoon (medium)30 g67 kcal
0.25 cup (small)60 g134 kcal
100 g100 g223 kcal
½ cup (medium)120 g268 kcal
1 serving (large)150 g335 kcal
1 cup (large)240 g535 kcal

Calculated from 223 calories per 100 g.

Frequently Asked Questions About Creamy egg salad

How do you make creamy egg salad?

Make creamy egg salad by chopping fully cooked, cooled eggs and folding them into mayonnaise with seasoning. Add the dressing gradually so the mixture stays creamy rather than loose, then chill it briefly before serving to let the flavors combine.

What ingredients go in creamy egg salad?

Creamy egg salad starts with hard-boiled eggs and mayonnaise. Salt, black pepper, and a little mustard are common additions; chopped celery, chives, or dill add crunch and freshness. Keep watery additions small so the dressing does not thin out.

How long does creamy egg salad last in the fridge?

Creamy egg salad keeps for about three to four days in a sealed container in the refrigerator. Use a clean serving spoon each time, and put leftovers back promptly rather than leaving the bowl out during a meal.

Can you freeze creamy egg salad?

No, creamy egg salad does not freeze well. Mayonnaise can separate after thawing, and the egg whites often become rubbery or watery. Make it fresh for the best texture and refrigerate any leftovers instead.

Why does creamy egg salad get watery?

Creamy egg salad usually turns watery when warm eggs are mixed with the dressing or when wet vegetables release liquid. Cool and dry the eggs first, drain additions such as celery, and season close to serving time.

How do you stop creamy egg salad from smelling sulfurous?

Avoid overcooking the eggs to keep creamy egg salad from developing a strong sulfur smell. Cool them promptly after boiling, peel them once chilled, and store the finished salad covered in the refrigerator rather than leaving it warm.

Can you make creamy egg salad ahead of time?

Yes, you can make creamy egg salad ahead and refrigerate it in a covered container. For the freshest texture, keep crunchy add-ins such as celery separate and stir them in shortly before serving.

What should you serve with creamy egg salad?

Creamy egg salad pairs well with toast, crackers, leafy greens, or sliced vegetables. For a fuller lunch, serve it in a sandwich with lettuce; add the filling just before eating to keep the bread from becoming soggy.

Can you make creamy egg salad without mustard?

Yes, creamy egg salad works without mustard. Leave it out for a milder flavor, or use a small amount of lemon juice or vinegar to add brightness. Taste before adding extra salt, since those acidic ingredients sharpen the seasoning.

How do you chop eggs for creamy egg salad?

For creamy egg salad with distinct pieces, chop the cooled eggs with a knife rather than mashing them. If you prefer a smoother spread, mash some of the yolks into the mayonnaise first, then fold in the chopped whites.

Creamy egg salad Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

Biotin

10µg · 33% DV

B2

0.3mg · 23% DV

Vitamin K

25µg · 21% DV

Minerals

Selenium

20µg · 36% DV

Phosphorus

150mg · 21% DV

Iodine

25µg · 17% DV

Sodium

350mg · 15% DV

Potassium ⭐

125mg · 4% DV

Creamy egg salad Glycemic Index

GLYCEMIC INDEX

10
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Creamy egg salad

To burn the 223 calories in 100 g:

🚶

55min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Creamy egg salad?

Creamy egg salad combines chopped hard-boiled eggs with a smooth, usually mayonnaise-based dressing. Versions vary, but it is especially familiar as a sandwich filling and deli-style salad in the United States and other English-speaking countries.

The eggs stay tender while the dressing makes each bite rich and creamy. Serve it in a sandwich, spoon it onto toast or crackers, or pair it with a crisp green salad for lunch or a picnic. It is notably rich in protein and fat, with little carbohydrate. For a lighter version, replace some of the mayonnaise with plain yoghurt, and add celery or fresh herbs for crunch and freshness.

How Nutritious Is Creamy egg salad?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

34/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Creamy egg salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Creamy egg salad Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Creamy egg salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Creamy egg salad Fat Profile

SATURATED

4.5g

MONOUNSATURATED

7g

POLYUNSATURATED

5g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.