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Mashed eggs Calories
High-quality protein and choline source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mashed eggs has 155 calories. It contains 1.1 g of carbs, 12.6 g of protein, 10.6 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mashed eggs Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
12.6g
· 25% DV
Fat
10.6g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 34% · Fat 63%
Mashed eggs nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 3.27 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 124 mg | 5% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.6 g | 25% |
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 Mashed eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (small) | 44 g | 68 kcal |
| 1 piece (large) | 63 g | 98 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (medium) | 100 g | 155 kcal |
| 2 piece (large) | 126 g | 195 kcal |
| 3 piece (medium) | 150 g | 233 kcal |
| 1 cup (chopped) | 210 g | 326 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Mashed eggs
How do you make mashed eggs?
Mashed eggs are made by mashing peeled, hard-boiled eggs with a fork. Add a little mayonnaise, yogurt, or olive oil if you want a creamier texture, then season with salt, pepper, and herbs.
Are mashed eggs the same as egg salad?
Mashed eggs can be the base of egg salad, but the terms are not always interchangeable. Mashed eggs may simply be cooked eggs crushed with a fork; egg salad usually includes dressing and often herbs or other chopped ingredients.
What can you add to mashed eggs?
Mashed eggs work well with mayonnaise, mustard, yogurt, chopped chives, dill, or celery. Add creamy ingredients a little at a time so the mixture stays thick, and season with salt and pepper to bring out the egg’s flavor.
What can you serve with mashed eggs?
Mashed eggs are often served on toast or in a sandwich, but they also pair well with crackers, salad leaves, sliced vegetables, or a baked potato. For a light meal, serve them with crisp vegetables and a simple green salad.
Can you make mashed eggs without mayonnaise?
Yes, mashed eggs can be made without mayonnaise. Mash them with a small amount of Greek yogurt, olive oil, or mashed avocado instead; for a simpler version, season the eggs and leave out creamy additions altogether.
How long do mashed eggs keep in the fridge?
Mashed eggs keep for a short time in a covered container in the refrigerator; use them within a few days. If they contain mayonnaise or yogurt, return them to the fridge promptly after serving and discard any that have been left out too long.
Can you freeze mashed eggs?
Freezing mashed eggs is not recommended. Cooked egg whites can turn rubbery and watery after thawing, while mayonnaise- or yogurt-based mixtures may separate. Make mashed eggs fresh for the best texture rather than freezing leftovers.
Why are my mashed eggs watery?
Mashed eggs can become watery if you add too much dressing or mash them while they are still warm. Cool the eggs first, then mix in mayonnaise or yogurt gradually; chilling the finished mixture can also help it firm up.
Can you make mashed eggs with scrambled eggs?
Yes, you can mash cooked scrambled eggs, but they will make a softer, less cohesive mixture than hard-boiled eggs. Let them cool first and avoid adding much dressing; hard-boiled eggs are the usual choice for a spreadable mashed-egg filling.
Are mashed eggs good for sandwiches?
Yes, mashed eggs make a quick sandwich filling because they hold together when lightly bound with mayonnaise, yogurt, or mustard. Spread them on bread with lettuce or cucumber, and keep the sandwich chilled if you are not eating it straight away.
Mashed eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.11µg · 46% DV
B2
0.51mg · 39% DV
B5
1.53mg · 31% DV
Minerals
Selenium
31µg · 56% DV
Iodine
50µg · 33% DV
Phosphorus
172mg · 25% DV
Zinc
1.05mg · 10% DV
Sodium
124mg · 5% DV
Potassium ⭐
126mg · 4% DV
Mashed eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed eggs
To burn the 155 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.
What is Mashed eggs?
Mashed eggs are cooked eggs, peeled and crushed with a fork or spoon; they are a simple preparation rather than a dish tied to one particular cuisine. Mashing the whites and yolks together gives a soft, slightly textured mixture that can be seasoned with salt, pepper, mustard or fresh herbs.
They are often served on toast or tucked into sandwiches, and make an easy addition to breakfast or lunch. In Turkey, where eggs are a familiar part of breakfast, they can be eaten with bread, tomatoes and greens alongside tea. Mashed eggs provide high-quality protein and choline, with 12.6 g of protein per 100 g. Pair them with crisp vegetables or herbs for a fresher, lighter plate.
How Nutritious Is Mashed eggs?
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.
Is Mashed eggs 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 Mashed eggs Contain Allergens?
Contains these allergens:
Which Diets Is Mashed eggs Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mashed eggs Fat Profile
SATURATED
3.27g
MONOUNSATURATED
4.07g
POLYUNSATURATED
1.41g
Omega 6:3 ratio 9.9:1
Above the ideal 4:1 (9.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.