Egg Salad, made with any type of fat free dressing
Common food
Photo: Wikipedia
Egg salad made with fat-free dressing is a light, creamy, and protein-packed staple, where the rich, savory flavor of hard-boiled eggs is balanced by a tangy, lighter dressing. The texture is typically chunky and satisfying, with the soft egg whites and crumbly yolks melding into the dressing. It's a nutritionally dense choice, offering nearly 10 grams of protein per 100g while keeping calories relatively low.
Calorie split: 29% protein · 13% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavor and incredible versatility—it's equally at home in a sandwich, on a bed of greens, or as a dip. It's a nostalgic, crowd-pleasing dish that's a staple at picnics and delis.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high dietary cholesterol from eggs, which may be a consideration for some individuals managing blood cholesterol levels. To counteract this, focus on portion control and balance the meal with high-fiber vegetables like leafy greens or celery. Additionally, check dressing labels for hidden sodium, and opt for low-sodium versions or make your own.
Key benefits
- High-quality protein source for muscle maintenance
- Low in carbohydrates, suitable for low-carb diets
- Rich in choline, important for brain health
- Contains vitamins A, D, E, and B12 from eggs
- Quick and no-cook meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic yellow color of egg salad comes from the yolk's xanthophyll pigments, which are antioxidants absorbed from the hen's feed (like corn or marigold petals).
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 139 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 8.8 g |
| Carbohydrate, by difference | 4.3 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 134 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 420 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 24.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.40 mg |
| Niacin | 0.05 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 228 mg |
| Vitamin B-12 | 0.86 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 116 ug |
| Retinol | 115 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 274 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 291 mg |
FAQ
Can I use mayonnaise and still call it 'fat-free dressing' egg salad?
No. The nutritional data provided is specifically for egg salad made with a fat-free dressing. Traditional mayonnaise is high in fat and would significantly increase the calorie and fat content.
Is egg salad a good post-workout meal?
Yes, it can be. The high protein content aids muscle recovery, but for optimal post-workout nutrition, you might want to pair it with a source of faster-digesting carbs, like whole-grain bread or fruit.
How long does homemade egg salad last in the fridge?
When stored in an airtight container, it's generally safe for 3-4 days. Always check for any off smells or changes in texture before eating.
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 1.39 kcal/g · 28% calories from protein · 0.4 g fiber · 3.1 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: 3.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.