Asparagus and Egg Salad

Asparagus and Egg Salad is a light, refreshing dish that combines blanched or steamed asparagus spears with hard-boiled eggs, often dressed with a simple vinaigrette or creamy mayonnaise-based sauce. It's a classic salad found in various forms across European and American cuisines, particularly popular in spring when asparagus is in season. The dish is known for its vibrant color contrast and satisfying mix of textures.

🍽️ Nutrition at a glance

This salad is a good source of protein from the eggs and fiber from the asparagus, making it a balanced, low-carb option. It provides key nutrients like vitamins K, A, and C, along with folate and choline, with a typical serving containing roughly 200-300 calories depending on the dressing.

Nutrition breakdown

Calories	220 kcal
Protein	11 g
Carbs	8 g
Fat	16 g
Fiber	3 g
Sugar	2 g
Sodium	380 mg
Vitamin K	130 mcg
Vitamin A	900 IU
Folate	180 mcg
Vitamin C	10 mg
Vitamin D	1.5 mcg
Iron	2.5 mg
Potassium	450 mg
Calcium	100 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, asparagus is often associated with spring and renewal in many European traditions, making this salad a seasonal highlight. Nutritionally, the combination of asparagus and eggs creates a complete amino acid profile, and the healthy fats from the egg yolks help absorb the fat-soluble vitamins in the asparagus.