Egg salad, made with light mayonnaise-type salad dressing
Common food
Photo: Wikipedia
A classic, creamy mixture of chopped hard-boiled eggs bound with a lighter, tangy mayonnaise-style dressing. Each bite offers a rich, savory flavor with a satisfying contrast between the soft, fluffy egg whites and the smooth, velvety yolk mixture. It's a protein-packed staple, delivering nearly 10 grams of protein per 100 grams with a moderate calorie count.
Calorie split: 24% protein · 7% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, savory richness and incredible versatility—it's equally at home in a sandwich, on a salad, or as a dip. It evokes a sense of nostalgia and simplicity, often being a beloved childhood lunchbox item or a potluck classic.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high fat and calorie density, especially if made with full-fat mayonnaise; using a light dressing mitigates this. Eggs are a common allergen, and the dish can be high in sodium depending on the dressing and added salt. Tip: Balance a serving with a large portion of leafy greens or crunchy vegetables to increase fiber and volume without excess calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides choline, essential for brain health and liver function.
- Contains vitamins A, D, E, and B12 from the egg yolks.
- Offers a convenient, no-cook protein source for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic yellow color of egg salad comes primarily from the yolks, which contain the pigments lutein and zeaxanthin—antioxidants that are also beneficial for eye health.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 172 kcal |
| Protein | 10.0 g |
| Total lipid (fat) | 13.0 g |
| Carbohydrate, by difference | 2.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 106 mg |
| Sodium, Na | 423 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.40 mg |
| Niacin | 0.05 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 233 mg |
| Vitamin B-12 | 0.87 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 119 ug |
| Retinol | 117 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 283 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 11.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 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 | 0.03 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.84 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.35 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 | 297 mg |
FAQ
How can I make egg salad healthier?
Use a light or olive oil-based mayonnaise, or substitute part of the mayo with Greek yogurt or mashed avocado for creaminess with more nutrients and less saturated fat. Add extra vegetables like celery, onion, or spinach for fiber and volume.
Is egg salad safe for meal prep?
Yes, it keeps well in an airtight container in the refrigerator for 3-4 days. For best texture, store it separately from bread or greens and assemble just before eating to prevent sogginess.
Why does my egg salad sometimes turn watery?
This often happens if the hard-boiled eggs are not fully cooled before chopping, or if the dressing is too thin. Ensure eggs are chilled, chop them just before mixing, and use a thick, creamy mayonnaise as your base.
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 1.72 kcal/g · 23% calories from protein · 0.0 g fiber · 1.6 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: 3.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.