Egg Salad with Crackers

Egg Salad with Crackers is a classic, simple dish made by mixing chopped hard-boiled eggs with a creamy binder like mayonnaise, often seasoned with mustard, salt, and pepper. It's typically served as a spread or filling on crackers, in sandwiches, or on lettuce, and is a staple of American and British home cooking and deli fare.

🍽️ Nutrition at a glance

This dish is high in protein and fat from the eggs and mayonnaise, with a moderate amount of carbohydrates from the crackers. It provides key nutrients like choline, vitamin D, and selenium, with a typical serving containing roughly 350-450 calories.

Nutrition breakdown

Calories	400 kcal
Protein	14 g
Carbs	22 g
Fat	28 g
Fiber	2 g
Sugar	3 g
Sodium	650 mg
Choline	150 mg
Vitamin D	2.5 mcg
Selenium	25 mcg
Vitamin B12	1.2 mcg
Phosphorus	200 mg
Vitamin A	250 IU
Folate	45 mcg
Iron	1.5 mg

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

💡 What's interesting

Egg salad is a prime example of a 'peasant food' turned comfort classic, valued for its affordability and versatility. Nutritionally, it's a dense source of choline, a nutrient crucial for brain health that many diets lack.