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Egg salad on bread Calories
Protein and B-vitamin rich, satisfying sandwich.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Egg salad on bread (70 g) has 130 calories. That works out to 185 calories per 100 g. It contains 13.7 g of carbs, 6.1 g of protein, 5 g of fat and 1.2 g of fiber. Its 6.3 µg of Biotin covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg salad on bread Nutrition Facts
Selected: 1 slice (medium) · 70 g
130
KCAL / 70G
Carbs
13.7g
· 5% DV
Protein
6.1g
· 12% DV
Fat
5g
· 6% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 20% · Fat 36%
Egg salad on bread nutrition facts table · 1 slice (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 238 mg | 10% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 1.2 g | 4% |
| Protein | 6.1 g | 12% |
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 Slice of Egg salad on bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 70 g | 130 kcal |
| 1 slice (extra small) | 35 g | 65 kcal |
| 1 piece (small) | 40 g | 74 kcal |
| 1 slice (thin) | 50 g | 93 kcal |
| 100 g | 100 g | 185 kcal |
| 1 slice (thick) | 100 g | 185 kcal |
| 1 piece (large) | 120 g | 222 kcal |
| 2 slice (double) | 140 g | 259 kcal |
| 1 serving (large) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Egg salad on bread
How do you make egg salad on bread?
To make egg salad on bread, chop or mash hard-boiled eggs and mix them with mayonnaise, a little mustard, salt and pepper. Spread the mixture on bread just before serving, then add herbs or crisp lettuce if you like.
How long does egg salad on bread last in the fridge?
Egg salad on bread is best eaten soon after assembly because the bread turns soggy. Store leftover egg salad separately in a covered container in the refrigerator and use it within three to four days; assemble fresh slices as needed.
Can you freeze egg salad on bread?
No, egg salad on bread does not freeze well. Freezing and thawing can make the eggs watery or rubbery, cause mayonnaise to separate, and leave the bread soggy. Refrigerate the filling instead and make fresh slices when you want them.
What bread is best for egg salad on bread?
Sturdy bread works best for egg salad on bread: sourdough, whole-grain, rye, or a toasted country loaf can hold the filling without collapsing. Soft sandwich bread is fine too, but toast it lightly if the salad is moist.
How do you keep egg salad on bread from getting soggy?
To keep egg salad on bread from getting soggy, spread the filling shortly before eating and drain off any watery ingredients first. A light toast or a thin layer of lettuce between the bread and salad also helps protect the slice.
Can you make egg salad on bread without mayonnaise?
Yes, egg salad on bread can be made without mayonnaise. Use thick Greek yogurt, mashed avocado, or a mix of yogurt and mustard for a creamy filling; add the substitute gradually so the egg mixture stays thick enough to spread.
Is egg salad on bread eaten hot or cold?
Egg salad on bread is usually served cold or at room temperature, with fully cooled hard-boiled eggs. Toasting the bread is optional, but putting cold egg salad on hot toast can soften the slice quickly, so serve it right away.
What can you add to egg salad on bread?
Chopped celery, chives, dill, pickles, or a little mustard add crunch and flavor to egg salad on bread. Add watery vegetables sparingly, and dry them first, so they do not loosen the filling or soak the bread.
What should you serve with egg salad on bread?
Serve egg salad on bread with a green salad, sliced tomatoes, cucumber, or soup for a more complete meal. For a picnic or packed lunch, keep the filling chilled and separate from the bread until it is time to eat.
Is egg salad on bread a good lunch?
Yes, egg salad on bread can make a filling lunch because it combines eggs with a bread base. Add vegetables or fruit alongside it for more variety, and keep it cold if you are taking it away from home.
Egg salad on bread Vitamins & Minerals
Vitamins
Biotin
6.3µg · 21% DV
B12
0.49µg · 20% DV
B2
0.13mg · 10% DV
B5
0.49mg · 10% DV
Minerals
Selenium
9.1µg · 17% DV
Phosphorus
77mg · 11% DV
Sodium
238mg · 10% DV
Iodine
13µg · 9% DV
Potassium ⭐
84mg · 2% DV
Egg salad on bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg salad on bread
To burn the 130 calories in 1 slice (medium) (70 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.
What is Egg salad on bread?
Egg salad on bread is made by mashing or chopping hard-boiled eggs and mixing them with a creamy dressing, often mayonnaise, then spreading the mixture over bread. Mustard, herbs or finely chopped vegetables may be added, so the flavour and texture vary from one kitchen to another.
It is a familiar quick lunch or snack in many places, served as an open-faced slice or as a sandwich. The filling is soft and creamy, while the bread gives it structure; crisp lettuce or sliced tomato makes a fresh contrast. It provides protein and B vitamins and can make a satisfying meal. For a lighter version, replace some of the mayonnaise with plain yogurt, or serve a modest portion with a leafy salad.
How Nutritious Is Egg salad on bread?
Nutrient density
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.
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.
Is Egg salad on bread Processed?
NOVA 3
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 on bread Contain Allergens?
Contains these allergens:
Which Diets Is Egg salad on bread Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg salad on bread Fat Profile
SATURATED
1.4g
MONOUNSATURATED
1.75g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.