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Egg and Lettuce Salad⏱ 25 min total
Recipes

Egg and Lettuce Salad

Per 1 serving · 290 g · 6 ingredients

Calories
185
9%
of a 2,000 cal day
  • Protein
    20g
    44% of calories
  • Carbs
    8.1g
    17% of calories
  • Fat
    8.1g
    39% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Egg and Lettuce Salad (290 g) has 185 calories, with 20 g of protein, 8.1 g of carbohydrates and 8.1 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (41% DV), Vitamin A (70% DV) and Vitamin K (101% DV). Keep an eye on cholesterol, which provides 94% of the daily value.

Per 100 g
64cal
low energy density
Protein per 100 cal
11g
Net carbs
5g
carbs minus fiber
Fiber
2.8g
4.6 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Vitamin A70%
  • Vitamin K101%
  • Riboflavin (B2)54%
  • Vitamin B620%
  • Folate (B9)50%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin D10%
  • Thiamine12%
  • Calcium18%
  • Potassium11%
  • Zinc16%

Watch

20%+ of the daily value

  • Cholesterol94%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min
  1. 1

    Place eggs in a pot and cover with water. Bring to a boil, then remove from heat and cover the pot. Let the eggs sit for 10 minutes, then peel and chop them.

  2. 2

    Add the shredded lettuce to a bowl and top with the chopped eggs.

  3. 3

    In a separate bowl, mix together the mustard, Greek yogurt, salt, and pepper to make the dressing. Pour over the lettuce and eggs, mix well, and serve.

Vitamins & minerals

Amounts for 1 serving (290 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A634 μg
70%
Vitamin C5 mg
5%
Vitamin D2 μg
10%
Vitamin E1 mg
6%
Vitamin K121 μg
101%
Thiamine0.1 mg
12%
Riboflavin (B2)1 mg
54%
Niacin1 mg
4%
Vitamin B60.3 mg
20%
Folate (B9)202 μg
50%
Vitamin B121 μg
56%
Pantothenic acid2 mg
33%
Choline247 mg
45%

Minerals

NutrientAmount% Daily Value
Calcium185 mg
18%
Iron3 mg
33%
Potassium533 mg
11%
Magnesium39 mg
9%
Phosphorus313 mg
45%
Zinc2 mg
16%
Copper0.1 mg
16%
Manganese0.2 mg
10%
Selenium35 μg
63%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.1 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6,145 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose1 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline0.5 g—
Retinol121 μg—
Serine1 g—
Starch0.1 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 185 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 35min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Egg and Lettuce Salad?

One serving of Egg and Lettuce Salad (1 serving) has 185 calories, which works out to 64 calories per 100 g. That is about 9.2% of a 2,000-calorie day.

Is Egg and Lettuce Salad high in protein?

Yes. It has 20 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).

Is Egg and Lettuce Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Egg and Lettuce Salad?

309 mg per serving.

How much sugar is in Egg and Lettuce Salad?

4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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