Egg, deviled
Common food
Photo: Wikipedia
Deviled eggs are hard-boiled egg halves filled with a creamy, savory paste of their own yolks blended with mayonnaise, mustard, and seasonings. They offer a rich, tangy, and slightly spicy flavor with a smooth, velvety texture contrasting the firm egg white. Nutritionally, they are a high-fat, high-protein, low-carb snack, with the fat primarily coming from the yolk and mayonnaise.
Calorie split: 24% protein · 2% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People adore deviled eggs for their perfect balance of creamy, savory, and tangy flavors, making them a nostalgic and universally appealing party staple. Their versatility allows for endless flavor twists, from classic paprika to jalapeño or truffle, cementing their status as a beloved appetizer across cultures.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high fat and calorie density, largely from mayonnaise, which can be a concern for calorie-restricted diets. Additionally, the sodium content can be significant depending on seasoning, and eggs are a common allergen. To counteract, use light mayo or Greek yogurt for part of the filling, practice strict portion control (1-2 pieces), and pair with a fiber-rich vegetable crudité platter to add volume and nutrients without excess calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in choline from egg yolks, essential for brain health.
- Provides fat-soluble vitamins like A, D, E, and K.
- Naturally low in carbohydrates and sugar.
- A satisfying, portable, and portion-controlled protein snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'deviled' in food originally referred to spicy or zesty preparations, not anything sinister, and was commonly used in the 18th century for dishes seasoned with pepper, mustard, or other strong spices.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 198 kcal |
| Protein | 11.5 g |
| Total lipid (fat) | 15.9 g |
| Carbohydrate, by difference | 1.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 116 mg |
| Sodium, Na | 430 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.47 mg |
| Niacin | 0.06 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 270 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 137 ug |
| Retinol | 136 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 322 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin K (phylloquinone) | 13.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.49 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.14 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 343 mg |
Amino acid profile (per 100g)
Estimated from Fish, whitefish, eggs (Alaska Native) — USDA does not publish this profile for Egg.
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.6 g |
| Lysine | 1.6 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.76 g |
| Valine | 1.3 g |
| Arginine | 1.1 g |
| Histidine | 0.53 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.50 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
Why do my deviled egg fillings turn out watery?
This is often caused by overcooking the eggs, which can make the yolks dry and crumbly, or by using too much liquid (like pickle juice or milk) in the filling. Ensure eggs are cooked just until set, and add liquids gradually while mashing the yolks to a smooth paste.
Can I make deviled eggs ahead of time?
Yes, but for best texture, store the halved egg whites and the filling separately in airtight containers in the refrigerator for up to 2 days. Fill the whites just before serving to prevent them from becoming soggy.
What's a good substitute for mayonnaise in the filling?
For a lighter or dairy-free version, you can use mashed avocado, Greek yogurt, or a combination of silken tofu and a little mustard. These will change the flavor and texture but reduce the fat content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.98 kcal/g · 23% calories from protein · 0.0 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.