⏱ 25 min totalMashed Avocado Egg Salad
Per 1 serving · 165 g · 6 ingredients
of a 2,000 cal day
- Protein14g24% of calories
- Carbs6g10% of calories
- Fat17g66% of calories
- ✓ Keto-friendly
At a glance
One serving of Mashed Avocado Egg Salad (165 g) has 229 calories, with 14 g of protein, 6 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (27% DV), riboflavin (b2) (41% DV) and Vitamin B6 (23% DV). Keep an eye on saturated fat and cholesterol, which provide 21% and 124% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Riboflavin (B2)41%
- Vitamin B623%
- Folate (B9)23%
- Vitamin B1237%
- Pantothenic acid45%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A18%
- Vitamin C11%
- Vitamin D13%
- Vitamin E14%
- Zinc15%
Watch
20%+ of the daily value
- Saturated fat21%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg
¼ fruit Avocado
½ tsp Dijon mustard
¼ lemon yields Lemon juice- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Place eggs in a saucepan and cover with water. Bring to a boil, then remove from heat, cover, and let sit for 10 minutes. Drain, peel, and chop the eggs.
- 2
In a small bowl, combine the chopped eggs, avocado, Dijon mustard, lemon juice, salt, and pepper. Mash with the back of a fork until fully combined.
- 3
Serve immediately as desired. Enjoy!
Vitamins & minerals
Amounts for 1 serving (165 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 164 μg | 18% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 302 mg | 55% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 6% |
| Iron | 2 mg | 26% |
| Potassium | 398 mg | 8% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 228 mg | 33% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.1 mg | 5% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 31 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 | 5 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 229 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Mashed Avocado Egg Salad?
One serving of Mashed Avocado Egg Salad (1 serving) has 229 calories, which works out to 139 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Mashed Avocado Egg Salad high in protein?
It provides a solid 14 g of protein per serving (27% 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 Mashed Avocado Egg Salad keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 10% of calories.
How much sodium is in Mashed Avocado Egg Salad?
283 mg per serving.
How much sugar is in Mashed Avocado Egg Salad?
1 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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