⏱ 20 min totalSauerkraut Keto Egg Salad
Per 1 serving · 258 g · 6 ingredients
of a 2,000 cal day
- Protein21g20% of calories
- Carbs4.4g4% of calories
- Fat35g76% of calories
- ✓ Keto-friendly
At a glance
One serving of Sauerkraut Keto Egg Salad (258 g) has 419 calories, with 21 g of protein, 4.4 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (76% of calories). It is high in protein (41% DV), Vitamin A (51% DV) and Vitamin C (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 40% and 190% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A51%
- Vitamin C20%
- Vitamin D20%
- Vitamin E23%
- Vitamin K223%
Good source of
10–19% of the daily value
- Calcium14%
- Potassium11%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat40%
- Cholesterol190%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place eggs in a saucepan and fill with enough water to cover the eggs by an inch. Place over medium-high heat.
- 2
When the water begins to boil, cover the pan, remove from heat, and let sit for 10 minutes.
- 3
Carefully drain the hot water and run cold water over the eggs until cool enough to handle. Peel the eggs.
- 4
Chop the peeled eggs to your desired size using a fork or pastry cutter.
- 5
In a bowl, combine the chopped eggs, mayonnaise, drained sauerkraut, salt, and pepper.
- 6
Serve the egg salad on a bed of spinach. Enjoy!
Vitamins & minerals
Amounts for 1 serving (258 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 456 μg | 51% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 267 μg | 223% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 168 μg | 42% |
| Vitamin B12 | 1 μg | 57% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 462 mg | 84% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 142 mg | 14% |
| Iron | 4 mg | 55% |
| Potassium | 525 mg | 11% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 332 mg | 47% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 22% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,536 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 | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 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 | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 244 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 13 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 419 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Sauerkraut Keto Egg Salad?
One serving of Sauerkraut Keto Egg Salad (1 serving) has 419 calories, which works out to 162 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Sauerkraut Keto Egg Salad high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 20% 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 Sauerkraut Keto Egg Salad keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Sauerkraut Keto Egg Salad?
736 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sauerkraut Keto Egg Salad?
1.5 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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