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Egg salad on bread Calories
Protein-rich egg salad served on bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg salad on bread (120 g) has 293 calories. That works out to 244 calories per 100 g. It contains 21.4 g of carbs, 12.1 g of protein, 17.5 g of fat and 2 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Egg salad on bread Nutrition Facts
Selected: 1 piece (medium) · 120 g
293
KCAL / 120G
Carbs
21.4g
· 8% DV
Protein
12.1g
· 24% DV
Fat
17.5g
· 22% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 17% · Fat 54%
Egg salad on bread nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 12.1 g | 24% |
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 Medium Egg salad on bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 293 kcal |
| 1 slice (thin) | 35 g | 85 kcal |
| 1 slice (thick) | 55 g | 134 kcal |
| 1 piece (small) | 70 g | 171 kcal |
| 100 g | 100 g | 244 kcal |
| 1 serving (medium) | 150 g | 366 kcal |
| 1 piece (large) | 180 g | 439 kcal |
| 1 serving (large) | 220 g | 537 kcal |
| 2 piece (double) | 240 g | 586 kcal |
Calculated from 244 calories per 100 g.
Frequently Asked Questions About Egg salad on bread
How do you make egg salad on bread?
Egg salad on bread is made by mashing hard-boiled eggs with mayonnaise or another creamy binder, then seasoning the mixture. Spread it on the bread just before serving to keep the slices from getting soggy.
What bread works best for egg salad on bread?
Sturdy bread works best for egg salad on bread because it supports the filling without falling apart. Try toasted sourdough, rye, or whole-wheat bread; soft sandwich bread is fine if you serve it soon after assembling.
How do you stop egg salad on bread from getting soggy?
Keep the egg salad separate from the bread until serving to prevent egg salad on bread from getting soggy. Toasting the bread lightly also helps, and a dry lettuce leaf between the bread and filling can act as a barrier.
How long does egg salad on bread last in the fridge?
The egg salad for egg salad on bread keeps for 3–4 days in a covered container in the refrigerator. Store the filling separately from the bread, and discard it if it has been at room temperature for more than 2 hours.
Can you freeze egg salad on bread?
No, egg salad on bread does not freeze well. Thawed hard-boiled eggs can turn watery or rubbery, mayonnaise may separate, and the bread becomes soggy, so prepare the filling fresh and refrigerate leftovers instead.
What can you add to egg salad on bread?
You can add chopped celery, spring onion, fresh herbs, mustard, or pickles to egg salad on bread. Keep additions finely chopped and drain wet ingredients well so the filling stays cohesive and does not soak through the bread.
What should you serve with egg salad on bread?
Egg salad on bread pairs well with a green salad, tomato soup, sliced vegetables, or pickles. For a packed lunch, fruit and crunchy vegetables make easy sides that do not compete with the creamy filling.
Can you make egg salad on bread without mayonnaise?
Yes, you can make egg salad on bread with thick plain yogurt, mashed avocado, or a combination of the two instead of mayonnaise. Add the binder gradually so the filling stays thick enough to sit on the bread.
Is egg salad on bread good for breakfast?
Yes, egg salad on bread makes a convenient breakfast when assembled shortly before eating. Pair it with fruit or vegetables, and keep the egg filling refrigerated if you prepare it ahead.
How do you pack egg salad on bread for lunch?
Pack egg salad on bread with the filling in a separate sealed container and the bread wrapped separately; assemble it at lunchtime. Keep the egg salad chilled in an insulated lunch bag with an ice pack.
Egg salad on bread Vitamins & Minerals
Vitamins
Biotin
13.2µg · 44% DV
B12
0.74µg · 31% DV
B2
0.35mg · 27% DV
Vitamin A
187.2µg · 21% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
187mg · 27% DV
Sodium
504mg · 22% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
174mg · 5% 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 293 calories in 1 piece (medium) (120 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 a simple open sandwich or snack made by chopping cooked eggs and mixing them with seasonings and, often, mayonnaise or another creamy dressing. It is enjoyed in many places rather than belonging to one specific food tradition, and the ingredients can be adjusted to taste.
The filling is soft and creamy, while the bread may be toasted for a little crunch or left tender. It makes a protein-containing light meal, with the bread adding carbohydrates and the dressing contributing much of the fat. For a lighter version, use less mayonnaise or choose a lighter dressing, then add chopped herbs or crisp vegetables and serve with a side 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
✓ 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
3.72g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 28.8:1
Above the ideal 4:1 (28.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.