⏱ 25 min totalEgg Salad
Per 1 serving · 270 g · 5 ingredients
of a 2,000 cal day
- Protein26g15% of calories
- Carbs3.1g2% of calories
- Fat62g83% of calories
- ✓ Keto-friendly
At a glance
One serving of Egg Salad (270 g) has 683 calories, with 26 g of protein, 3.1 g of carbohydrates and 62 g of fat. Most of its energy comes from fat (83% of calories). It is high in protein (52% DV), Vitamin A (38% DV) and Vitamin D (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 65% and 256% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Vitamin A38%
- Vitamin D27%
- Vitamin E30%
- Vitamin K77%
- Riboflavin (B2)71%
Good source of
10–19% of the daily value
- Calcium13%
Watch
20%+ of the daily value
- Sodium37%
- Saturated fat65%
- Cholesterol256%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place eggs in a medium saucepan with enough cold water to cover and bring to a boil.
- 2
Cover saucepan, remove from heat, and let eggs stand in hot water for 10 to 12 minutes.
- 3
Remove eggs from hot water, cool, peel, and chop.
- 4
In a large bowl, mix eggs, mayonnaise, pepper, and paprika.
- 5
Mash with a potato masher or fork until smooth. Gently stir in the olives.
- 6
Refrigerate until serving.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 338 μg | 38% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4 μg | 27% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 92 μg | 77% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 71% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 2 μg | 76% |
| Pantothenic acid | 3 mg | 64% |
| Choline | 609 mg | 111% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 4 mg | 48% |
| Potassium | 313 mg | 7% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 411 mg | 59% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.2 mg | 8% |
| Selenium | 63 μg | 114% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 106 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 29 g | — |
| Proline | 1 g | — |
| Retinol | 328 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 25 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 683 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 130minWalking (3.5 mph)
- 82minCycling (moderate)
- 57minRunning (6 mph)
- 96minSwimming laps
Common questions
How many calories are in Egg Salad?
One serving of Egg Salad (1 serving) has 683 calories, which works out to 253 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Egg Salad high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg Salad keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Egg Salad?
844 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg Salad?
1.2 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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