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Egg salad Calories
High protein, healthy fats, B vitamins, filling
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Egg salad (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 3 g of carbs, 11.4 g of protein, 16.2 g of fat and 0.7 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Egg salad?
Egg salad combines chopped hard-boiled eggs with a creamy dressing, often mayonnaise with a little mustard; recipes may add celery, herbs or seasonings. It is especially familiar in North American deli sandwiches, while also making an easy lunch or light meal elsewhere. Spoon it into a sandwich or wrap, serve it on toast, or pile it onto lettuce leaves.
The soft egg pieces and rich dressing make it filling, with protein from the eggs and much of the fat coming from the dressing. For a lighter version, replace some of the mayonnaise with plain yoghurt, or serve a smaller scoop alongside crisp vegetables.
Egg salad Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
9.5g
· 19% DV
Fat
13.5g
· 17% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 22% · Fat 72%
Egg salad Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.1µg · 46% DV
B5
1.2mg · 24% DV
B2
0.23mg · 18% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
130mg · 19% DV
Sodium
330mg · 14% DV
Iodine
18µg · 12% DV
How Nutritious Is Egg salad?
Nutrient density
High
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
Medium
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.
Egg salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg salad
To burn the 170 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.
Is 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 Egg salad Contain Allergens?
Contains these allergens:
Which Diets Is Egg salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg salad Fat Profile
SATURATED
3.2g
MONOUNSATURATED
5.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Compare Egg salad
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Frequently Asked Questions About Egg salad
How do you make egg salad?
Egg salad is made by chopping hard-boiled eggs and mixing them with mayonnaise, mustard, and seasonings. Fold the ingredients together rather than mashing them if you want a chunky texture, and chill the mixture before serving for a firmer sandwich filling.
How long does egg salad last in the refrigerator?
Egg salad keeps for about 3–4 days in a covered container in the refrigerator. Return it to the fridge promptly after serving, and discard it if it has been left at room temperature for an extended period or develops an unusual smell or appearance.
Can you freeze egg salad?
Freezing egg salad is not recommended. The egg whites can turn rubbery after thawing, and mayonnaise-based dressing may separate, leaving the mixture watery; make only what you can use while it is fresh instead.
Why does egg salad get watery?
Egg salad often turns watery when warm eggs release moisture or when wet ingredients, such as celery or pickles, are mixed in without draining. Cool the eggs fully and pat watery additions dry before stirring them into the dressing.
What can you use instead of mayonnaise in egg salad?
Plain Greek yogurt is a common mayonnaise substitute in egg salad and gives it a tangier, lighter dressing. You can also use mashed avocado, though it changes the flavor and may darken as it sits.
Can you make egg salad ahead of time?
Yes, you can make egg salad ahead and refrigerate it in a sealed container. For the best texture, keep crunchy add-ins such as celery separate and stir them in shortly before serving.
What seasonings go well in egg salad?
Mustard, black pepper, paprika, and chopped fresh herbs all work well in egg salad. Dill or chives add a fresh flavor, while a little pickle relish gives it a sweet-and-tangy bite.
What should you serve with egg salad?
Egg salad pairs well with toast, crackers, or a green salad. For a packed lunch, serve it as a sandwich filling and keep it chilled until you are ready to eat.
Is egg salad a healthy lunch?
Egg salad can be a satisfying lunch because eggs provide protein, but the dressing can make the meal richer. Pair it with vegetables or whole-grain bread, or replace some of the mayonnaise with yogurt.
Can egg salad sit out at room temperature?
No, egg salad should not sit out for long because it contains cooked eggs and often mayonnaise. Keep it chilled during serving, and put leftovers back in the refrigerator promptly rather than leaving them on a buffet or picnic table.
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Nutrition data compiled from USDA FoodData Central and scientific sources.