⏱ 30 min totalEgg Salad with Lemon and Fennel
Per 1 serving · 235 g · 9 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs5.2g4% of calories
- Fat42g79% of calories
- ✓ Keto-friendly
At a glance
One serving of Egg Salad with Lemon and Fennel (235 g) has 480 calories, with 20 g of protein, 5.2 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (40% DV), Vitamin A (29% DV) and Vitamin D (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 39%, 45% and 190% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A29%
- Vitamin D20%
- Vitamin E20%
- Vitamin K71%
- Riboflavin (B2)54%
Good source of
10–19% of the daily value
- Calcium11%
- Zinc19%
- Copper16%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat45%
- Cholesterol190%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ⅔ extra large Egg
⅓ tsp Lemon zest
⅓ tbsp Lemon juice
⅓ cloves, minced Garlic
³⁄₁₆ bulb Fennel bulb
³⁄₁₆ cup Mayonnaise
⅓ tsp Dijon mustard- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Finely chop fennel bulb and fronds, reserving chopped fronds separately.
- 2
Cover eggs with cold water in a medium saucepan. Cook eggs, uncovered, at a gentle boil for 10 minutes. Pour off hot water.
- 3
Gently shake the pan so the eggs bump into each other to crack the shells. Run cold water into the pan to stop the cooking process. Let eggs stand in cold water for 15 minutes, adding more water to keep cold.
- 4
Mince garlic and mash to a paste with a pinch of salt. Whisk together with mayonnaise, lemon juice, zest, mustard, salt, and pepper.
- 5
Chop eggs and stir into dressing with fennel bulb and fronds.
Vitamins & minerals
Amounts for 1 serving (235 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 264 μg | 29% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 85 μg | 71% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 1 μg | 58% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 457 mg | 83% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 3 mg | 38% |
| Potassium | 390 mg | 8% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 327 mg | 47% |
| Zinc | 2 mg | 19% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.2 mg | 7% |
| Selenium | 48 μg | 87% |
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 | 228 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 19 g | — |
| Proline | 1 g | — |
| Retinol | 244 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 17 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 480 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Egg Salad with Lemon and Fennel?
One serving of Egg Salad with Lemon and Fennel (1 serving) has 480 calories, which works out to 205 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Egg Salad with Lemon and Fennel 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 with Lemon and Fennel keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Egg Salad with Lemon and Fennel?
893 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg Salad with Lemon and Fennel?
2.4 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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