Egg Salad Sandwiches
An egg salad sandwich is a classic, simple dish made by combining chopped hard-boiled eggs with a creamy binder, typically mayonnaise, and seasonings, then serving the mixture between slices of bread. It is a staple of casual lunches and picnics, particularly popular in the United States and the United Kingdom.
🍽️ Nutrition at a glance
This sandwich is generally high in fat and protein due to the eggs and mayonnaise, with a moderate amount of carbohydrates from the bread. It provides a good source of protein, vitamin B12, and selenium, with a typical sandwich containing roughly 400-550 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 20 g |
| Carbs | 28 g |
| Fat | 32 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Vitamin B12 | 1.2 mcg |
| Selenium | 30 mcg |
| Choline | 180 mg |
| Vitamin D | 1.5 mcg |
| Phosphorus | 220 mg |
| Riboflavin (B2) | 0.4 mg |
| Folate | 50 mcg |
| Vitamin A | 250 IU |
Per 1 sandwich (approximately 220 g) · estimated, varies by recipe
💡 What's interesting
The egg salad sandwich is a quintessential 'comfort food' that is highly customizable, with regional variations often including additions like mustard, celery, or paprika. Nutritionally, it's a dense source of choline, an important nutrient for brain health found abundantly in egg yolks.
