Egg salad, made with mayonnaise
Common food
Photo: Wikipedia
Egg salad is a creamy, savory mixture of chopped hard-boiled eggs bound with mayonnaise, often seasoned with mustard, salt, and pepper. It boasts a rich, satisfying texture with tender egg whites and a smooth, fatty mouthfeel from the mayo. Nutritionally, it's a high-fat, moderate-protein food with minimal carbohydrates.
Calorie split: 16% protein · 2% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People adore egg salad for its comforting, nostalgic flavor and incredibly versatile nature—it's equally at home in a classic sandwich, atop a bed of greens, or as a dip. Its creamy, savory profile makes it a reliable crowd-pleaser for lunches, picnics, and potlucks.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high fat and calorie density from mayonnaise, which can be a concern for calorie-controlled diets. Those watching sodium intake should be mindful, as store-bought mayo and added salt contribute significantly. Tip: Use a light mayo or a mix of mayo and Greek yogurt, and season with herbs, lemon juice, and pepper to reduce salt without sacrificing flavor.
Key benefits
- Excellent source of complete protein from eggs
- Provides healthy fats and fat-soluble vitamins (A, D, E, K)
- Contains choline, essential for brain and liver health
- Quick, no-cook meal option for busy schedules
- Highly customizable with herbs and spices
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern egg salad sandwich is a direct descendant of the 19th-century 'sandwich' craze, but the combination of chopped eggs and mayonnaise became a staple in American cookbooks only after commercial mayonnaise was first sold in jars in the early 1900s.
Full nutrition (USDA data · scales with serving)
| Water | 64.0 g |
| Energy | 257 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 23.1 g |
| Carbohydrate, by difference | 1.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.41 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 | 242 mg |
| Vitamin B-12 | 0.91 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 122 ug |
| Retinol | 121 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 285 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.8 ug |
| Vitamin K (phylloquinone) | 32.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 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 | 3.4 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 6.6 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 6.2 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 9.9 g |
| PUFA 18:2 | 8.6 g |
| PUFA 18:3 | 1.1 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.13 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 | 307 mg |
FAQ
How long does homemade egg salad last in the fridge?
Stored in an airtight container, homemade egg salad is safe to eat for 3 to 5 days. It should be discarded if left out at room temperature for more than 2 hours.
Can I make egg salad without mayonnaise?
Yes, you can substitute mayonnaise with mashed avocado, Greek yogurt, hummus, or a vinaigrette for a different texture and flavor profile.
What's the best way to boil eggs for egg salad?
For easy-peeling eggs with a fully set, creamy yolk (no green ring), place eggs in cold water, bring to a boil, then cover and remove from heat. Let stand for 10-12 minutes before plunging into an ice bath.
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 2.57 kcal/g · 16% calories from protein · 0.0 g fiber · 1.0 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: 3.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.