⏱ 20 min totalGreek Yogurt Egg Salad Sandwich
Per 1 serving · 282 g · 10 ingredients
of a 2,000 cal day
- Protein20g24% of calories
- Carbs17g21% of calories
- Fat20g55% of calories
At a glance
One serving of Greek Yogurt Egg Salad Sandwich (282 g) has 324 calories, with 20 g of protein, 17 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (40% DV), Vitamin A (23% DV) and Vitamin K (27% DV). Keep an eye on saturated fat and cholesterol, which provide 23% and 125% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A23%
- Vitamin K27%
- Riboflavin (B2)48%
- Vitamin B630%
- Folate (B9)27%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin C17%
- Vitamin D13%
- Vitamin E17%
- Calcium14%
- Potassium13%
Watch
20%+ of the daily value
- Saturated fat23%
- Cholesterol125%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ oz Greek yogurt
¼ tbsp Mayonnaise
¼ tsp Dill weed- 🥄¼ dash Salt
¼ dash Black pepper- 🥄½ oz Baguette
½ medium whole Tomatoes
½ cup Arugula
¼ fruit Avocado
2 large Egg
Directions
- 1
Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil, then cook for 1 minute. Cover with a lid, remove from heat, and let sit for 8-10 minutes. Drain and cool before peeling and dicing.
- 2
In a large bowl, mash the eggs with Greek yogurt, mayonnaise, dill, salt, and pepper to taste.
- 3
Assemble the sandwiches on baguette with arugula, tomatoes, avocado, and the egg salad mixture. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 203 μg | 23% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 48% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 110 μg | 27% |
| Vitamin B12 | 1 μg | 51% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 314 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 136 mg | 14% |
| Iron | 2 mg | 31% |
| Potassium | 634 mg | 13% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 304 mg | 43% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.2 mg | 9% |
| Selenium | 35 μg | 64% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 74 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 450 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 | 6 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 161 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 324 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Greek Yogurt Egg Salad Sandwich?
One serving of Greek Yogurt Egg Salad Sandwich (1 serving) has 324 calories, which works out to 115 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Greek Yogurt 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 24% 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 Greek Yogurt Egg Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 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 Greek Yogurt Egg Salad Sandwich?
228 mg per serving.
How much sugar is in Greek Yogurt Egg Salad Sandwich?
3.9 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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