Egg salad, made with mayonnaise-type salad dressing
Common food
Photo: Wikipedia
A creamy, chunky spread or salad made from chopped hard-boiled eggs bound with mayonnaise, offering a rich, savory flavor with a soft, slightly coarse texture. It's a protein-packed comfort food, with over 10g of protein per 100g, but its calorie and fat content come almost entirely from the egg yolks and the mayonnaise dressing.
Calorie split: 23% protein · 9% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People love its rich, savory, and comforting flavor profile, which is both nostalgic and satisfying. Its incredible versatility makes it a beloved staple for quick lunches, picnics, and as a filling for countless dishes.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise base makes it high in fat and calories, which can be a concern for those managing weight or heart health. It can also be high in sodium, and eggs are a common allergen. To counteract, use a light or olive oil-based mayonnaise, control portion sizes, and pair it with fiber-rich vegetables like celery, lettuce, or a side salad.
Key benefits
- Excellent source of complete protein from eggs
- Provides choline, important for brain and liver health
- Contains vitamin D and B12 from the egg yolks
- Quick and no-cook preparation for a fast meal
- Highly versatile for sandwiches, salads, and wraps
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The popularity of egg salad sandwiches in the U.S. is often linked to the rise of the deli counter and the invention of the mechanical egg slicer in the early 20th century, which made preparation much faster.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 174 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 12.8 g |
| Carbohydrate, by difference | 3.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 107 mg |
| Sodium, Na | 385 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 24.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 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 | 235 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 119 ug |
| Retinol | 118 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) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 8.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 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 | 0.86 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 | 3.6 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:3 | 0.32 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 | 299 mg |
FAQ
How long does homemade egg salad last in the fridge?
Properly stored in an airtight container, it is safe to eat for 3 to 5 days. Due to the mayonnaise, it should not be left at room temperature for more than 2 hours.
Can I make egg salad with less fat?
Yes. You can use a light mayonnaise, substitute part of the mayo with plain Greek yogurt or mashed avocado, or simply use less dressing overall while adding more chopped vegetables like celery or onion for volume.
What makes the mayonnaise in egg salad separate or become oily?
This often happens if the egg salad is made with very warm eggs or if it's stored for too long. To prevent it, ensure the hard-boiled eggs are completely cool before chopping, and mix the dressing gently just before serving.
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 1.74 kcal/g · 23% calories from protein · 0.0 g fiber · 3.0 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.