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A protein- and fat-rich salad made with eggs and a creamy mayonnaise-based dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 19 g | 24% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.1 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 10.5 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 223 kcal |
| 1 tablespoon (small) | 15 g | 33 kcal |
| 1 ounce (small) | 28 g | 62 kcal |
| 2 tablespoon (medium) | 30 g | 67 kcal |
| 0.25 cup (small) | 60 g | 134 kcal |
| 100 g | 100 g | 223 kcal |
| ½ cup (medium) | 120 g | 268 kcal |
| 1 serving (large) | 150 g | 335 kcal |
| 1 cup (large) | 240 g | 535 kcal |
Calculated from 223 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 223 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
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.
Contains these allergens:
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
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.