Egg salad, made with light creamy dressing
Common food
Photo: Wikipedia
Egg salad with light creamy dressing is a classic, protein-packed spread that balances the rich, savory flavor of hard-boiled eggs with a tangy, lighter dressing. The texture is a satisfying mix of creamy and chunky, making it a versatile staple for sandwiches, salads, or as a dip. With over 10g of protein per 100g, it's a nutrient-dense choice that keeps you feeling full.
Calorie split: 27% protein · 6% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People love egg salad for its comforting, nostalgic flavor and incredible versatility—it's equally at home in a sandwich, on a bed of greens, or as a filling for deviled eggs. Its creamy texture and savory taste make it a crowd-pleaser that feels both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
The main concern is the potential for high sodium if using commercial dressings or added salt, and it's a common allergen due to eggs. To mitigate, opt for low-sodium dressings, control portion sizes, and pair with fiber-rich vegetables like celery or lettuce to balance the meal. For those with egg allergies, consider substitutes like tofu scramble.
Key benefits
- High-quality protein for muscle repair and satiety
- Rich in choline, essential for brain and liver health
- Contains vitamins A, D, and B12 from eggs
- Low in carbohydrates, suitable for low-carb diets
- Quick and easy to prepare for meals or snacks
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Egg salad became a popular sandwich filling in the United States during the 1920s, often served at picnics and luncheons as a symbol of middle-class comfort food.
Full nutrition (USDA data · scales with serving)
| Water | 74.2 g |
| Energy | 155 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 11.3 g |
| Carbohydrate, by difference | 2.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 136 mg |
| Potassium, K | 106 mg |
| Sodium, Na | 426 mg |
| Zinc, Zn | 0.83 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.40 mg |
| Niacin | 0.05 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 233 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 119 ug |
| Retinol | 117 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 293 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 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 | 2.2 g |
| SFA 18:0 | 0.77 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.23 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 | 292 mg |
FAQ
Is egg salad healthy?
Yes, egg salad is a good source of protein and essential nutrients like choline and vitamins. However, its healthiness depends on the dressing—light creamy dressings reduce fat and calories compared to full-fat mayonnaise.
How long does egg salad last in the fridge?
Egg salad can be stored in an airtight container in the refrigerator for up to 3-4 days. Always check for freshness before consuming.
Can I make egg salad without mayonnaise?
Absolutely! You can use Greek yogurt, avocado, or a light vinaigrette as a substitute for mayonnaise to reduce fat and add different flavors.
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 1.55 kcal/g · 26% calories from protein · 0.0 g fiber · 2.1 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: 4.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.