Egg salad sandwich on wheat
Common food
Photo: Wikipedia
A classic comfort food, the egg salad sandwich features a creamy, savory filling of chopped hard-boiled eggs mixed with mayonnaise and seasonings, nestled between slices of soft, nutty whole wheat bread. Its texture is a delightful contrast of smooth, rich egg salad and the slightly chewy, fibrous bread. Per 100g, it provides a balanced macronutrient profile with a solid protein base (10.64g) and healthy fats (16.75g), making it a satisfying and energy-dense meal.
Calorie split: 17% protein · 25% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and the satisfying, creamy texture that pairs perfectly with the soft bread. It's a versatile staple, easily customized with additions like celery, mustard, or fresh herbs, and is a beloved classic in American and British deli culture.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium and saturated fat from mayonnaise and processed bread, and eggs are a common allergen. To counteract this, choose low-sodium, whole-grain bread and use a lighter mayonnaise or Greek yogurt for the salad. Pairing with a side of leafy greens or sliced vegetables adds fiber and helps manage blood sugar response.
Key benefits
- High-quality protein from eggs supports muscle maintenance.
- Whole wheat bread adds dietary fiber and B vitamins.
- Provides sustained energy from a balanced mix of fats and carbs.
- Contains choline from eggs, important for brain health.
- Quick and easy to prepare for a nutritious meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic egg salad sandwich was a staple in American school lunches and office cafeterias from the 1920s through the 1960s, often served on soft white bread with a side of potato chips.
Full nutrition (USDA data · scales with serving)
| Water | 55.0 g |
| Energy | 259 kcal |
| Protein | 10.6 g |
| Total lipid (fat) | 16.8 g |
| Carbohydrate, by difference | 15.8 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 82.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 150 mg |
| Potassium, K | 133 mg |
| Sodium, Na | 399 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 25.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.35 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 48.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 43.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 168 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 82.0 ug |
| Retinol | 81.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 211 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 23.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 2.4 g |
| SFA 18:0 | 0.93 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 7.1 g |
| PUFA 18:2 | 6.2 g |
| PUFA 18:3 | 0.78 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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) | 0.02 g |
| Cholesterol | 205 mg |
FAQ
Is an egg salad sandwich healthy?
It can be a balanced meal, offering protein, healthy fats, and fiber from whole wheat bread. However, its healthiness depends on the ingredients used, such as the type of mayonnaise and bread, and portion size.
How long does egg salad last in the fridge?
Egg salad should be stored in an airtight container and consumed within 3-4 days. It's best kept chilled at 40°F (4°C) or below to prevent bacterial growth.
Can I make egg salad without mayonnaise?
Yes, you can substitute mayonnaise with Greek yogurt, mashed avocado, or a mix of mustard and olive oil for a lighter, healthier version while maintaining creaminess.
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 2.59 kcal/g · 16% calories from protein · 1.8 g fiber · 2.4 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: 3.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.