⏱ 20 min totalEgg Salad Sandwich
Per 1 serving · 194 g · 6 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs26g21% of calories
- Fat33g62% of calories
At a glance
One serving of Egg Salad Sandwich (194 g) has 482 calories, with 20 g of protein, 26 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (40% DV), Vitamin E (23% DV) and Vitamin K (42% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 34% and 128% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin E23%
- Vitamin K42%
- Thiamine24%
- Riboflavin (B2)43%
- Vitamin B622%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A18%
- Vitamin D14%
- Niacin16%
- Folate (B9)18%
- Calcium15%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat34%
- Cholesterol128%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg
2 tbsp Mayonnaise
2 tsp Dijon mustard- 🥄1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
Directions
- 1
Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil.
- 2
Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
- 3
Peel and chop the hard-boiled eggs once they've cooled. Add mayonnaise, mustard, salt, and pepper.
- 4
Mix well and spread on bread to make a sandwich.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 165 μg | 18% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 321 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 155 mg | 15% |
| Iron | 3 mg | 42% |
| Potassium | 301 mg | 6% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 333 mg | 48% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 57% |
| Selenium | 49 μg | 89% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 164 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 13 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 482 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Egg Salad Sandwich?
One serving of Egg Salad Sandwich (1 serving) has 482 calories, which works out to 248 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Egg Salad Sandwich high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 17% 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 Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 21% 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 Salad Sandwich?
967 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg Salad Sandwich?
3 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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